Weight Training Thread


YoboCopter said:
What would you suggest buddy
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….i’m much more of a view that the cardio vascular stuff (running?) is much better for you in the long-term. I’m as weak as a kitten in my upper body, heaviest thing I lifted in my career was a pen but I played footy as long as my hamstrings allowed and then jogged on treadmills.

I stopped a few years ago but my session in my 50s and 60s was 5km in 30mins, which ticked me over nicely. Before I retired work was intense and I found that little run great thinking time so it also helped mentally. Boobs wobble a bit these days when coming down the stairs but I’m ok with that,

I’m sure that cardio stuff from being very young has helped me to this day.
 

Eggs said:
….i’m much more of a view that the cardio vascular stuff (running?) is much better for you in the long-term. I’m as weak as a kitten in my upper body, heaviest thing I lifted in my career was a pen but I played footy as long as my hamstrings allowed and then jogged on treadmills.

I stopped a few years ago but my session in my 50s and 60s was 5km in 30mins, which ticked me over nicely. Before I retired work was intense and I found that little run great thinking time so it also helped mentally. Boobs wobble a bit these days when coming down the stairs but I’m ok with that,

I’m sure that cardio stuff from being very young has helped me to this day.
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Yep, cardio is undoubtedly great for heart health and mental health. I used to be obsessed with running, parkruns/10ks/Half Marathons and got to decent club runner level, 17:55 for 5k, 38:03 for 10k. Then I injured my knees in a freak footie incident and had to switch to weight training in 2013. Nowadays, the only cardio I do is brisk walks, sometimes long ones.

Weight training, when done properly, is hugely beneficial to bone strength and joint strength. It also creates an environment in your body which burns more calories at rest, because muscle is metabolically active. Admittedly, if you are doing weights but only light cardio like me, you do have to get on top of your nutrition (much less carbs in the evening, eat slower and learn to stop when you are full), but the benefit in terms of the aging process is every bit as good as with cardio because your strength, balance and posture are great.

Running is brilliant for mental health, most of us will recognise that light, clear feeling after a good run. It is just as strong with weight training once you've got through those early months of being rubbish. I'll walk home from the gym now on air, problems minimised, full of energy, clear headed. I'd say, in the cardio/weights discussion, doing both is the absolute optimal situation, but it is easier to carry on doing weights into old age than it is to carry on running into old age.

In the undies debate - weight training (with regular brisk walks) every time!
 
PrekisCrossBarlow! said:
Yep, cardio is undoubtedly great for heart health and mental health. I used to be obsessed with running, parkruns/10ks/Half Marathons and got to decent club runner level, 17:55 for 5k, 38:03 for 10k. Then I injured my knees in a freak footie incident and had to switch to weight training in 2013. Nowadays, the only cardio I do is brisk walks, sometimes long ones.

Weight training, when done properly, is hugely beneficial to bone strength and joint strength. It also creates an environment in your body which burns more calories at rest, because muscle is metabolically active. Admittedly, if you are doing weights but only light cardio like me, you do have to get on top of your nutrition (much less carbs in the evening, eat slower and learn to stop when you are full), but the benefit in terms of the aging process is every bit as good as with cardio because your strength, balance and posture are great.

Running is brilliant for mental health, most of us will recognise that light, clear feeling after a good run. It is just as strong with weight training once you've got through those early months of being rubbish. I'll walk home from the gym now on air, problems minimised, full of energy, clear headed. I'd say, in the cardio/weights discussion, doing both is the absolute optimal situation, but it is easier to carry on doing weights into old age than it is to carry on running into old age.

In the undies debate - weight training (with regular brisk walks) every time!
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few myths there tbh.

Even though you say having muscle burns fat alot more unless your absoutly huge its about 6 cals extra per lb of muscle… so in reletive terms its hardly worth factoring in

carbs at night is a myth aswell its as simple as calories in v calories out timing dosent play a part in fat loss
 
YoboCopter said:
few myths there tbh.

Even though you say having muscle burns fat alot more unless your absoutly huge its about 6 cals extra per lb of muscle… so in reletive terms its hardly worth factoring in

carbs at night is a myth aswell its as simple as calories in v calories out timing dosent play a part in fat loss
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Au contraire. Our engine fades through the day, so by the evening it is not metabolising calories as efficiently. I was a PT/nutritionist for over a decade and with some people who could not do much exercise for physical reasons, the simple change to eat more food early in the day and less food late in the day would be enough to shift weight. There are peer reviewed studies which back you up, and peer reviewed studies which back earlier eating up, so unfortunately there is no official right answer. But many years on the coalface (and also using myself as a guinea pig) have overwhelmingly shown me that later carbs are more prone to become fat than earlier carbs.

Regarding muscle tissue pro-actively metabilising calories, this is more about my experiences than peer reviewed studies as I have not checked the stats out. I'm sure the study you are quoting found it was 6 kcals per lb, but I would like to see the design of the study. Btw, it does sound like you are in the industry so fair play, but to anyone else I would say beware of Mens Health magazine headlines, or newspaper headlines, or clickbait internet articles. There is a shocking amount of misinformation out there put out by people who need eyeballs but do not investigate properly.
 
PrekisCrossBarlow! said:
Au contraire. Our engine fades through the day, so by the evening it is not metabolising calories as efficiently. I was a PT/nutritionist for over a decade and with some people who could not do much exercise for physical reasons, the simple change to eat more food early in the day and less food late in the day would be enough to shift weight. There are peer reviewed studies which back you up, and peer reviewed studies which back earlier eating up, so unfortunately there is no official right answer. But many years on the coalface (and also using myself as a guinea pig) have overwhelmingly shown me that later carbs are more prone to become fat than earlier carbs.

Regarding muscle tissue pro-actively metabilising calories, this is more about my experiences than peer reviewed studies as I have not checked the stats out. I'm sure the study you are quoting found it was 6 kcals per lb, but I would like to see the design of the study. Btw, it does sound like you are in the industry so fair play, but to anyone else I would say beware of Mens Health magazine headlines, or newspaper headlines, or clickbait internet articles. There is a shocking amount of misinformation out there put out by people who need eyeballs but do not investigate properly.
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You cant argue basic science mate calories in v calories out, trust me 100 carbs at 9 am is 100 carbs at 9pm lets not beat around the bush
 

YoboCopter said:
You cant argue basic science mate calories in v calories out, trust me 100 carbs at 9 am is 100 carbs at 9pm lets not beat around the bush
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You're massively over-simplyfying. The body always has a choice what to do with the carbohydrate based calories it consumes... Turn the glycogen into fatty acids? Send the glycogen into liver/muscle storage? Utilise it immediately as energy? It's more likely to choose the first option at 9pm than at 9am, hence increased fat conversion/storage from carbs late in the day.

Let's agree to disagree mate, you ain't convincing me and I ain't convincing you. People will work it out for themselves.
 
PrekisCrossBarlow! said:
Any actual powerlifters on here? I.E You compete at local meets and stuff?

At 47, I got my first ever belt recently and it has taken my squat and deadlift to a whole new level, such that I am getting carried away thinking about competing in a local meet somewhere. Doing that, and not finishing last, is a specific long term dream of mine.

When I turn 50 I would enter the 'Master II' age category, so might have more chance of not finishing last if I wait til then. Some strong lads in the 'Master I' category (40-49), so could embarass myself.
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Just started using a weight belt for overhead press. Back can feel a bit unstable on that movement. Prefer not to use one otherwise, but I'm only moving casul weight in general.
 
PrekisCrossBarlow! said:
You're massively over-simplyfying. The body always has a choice what to do with the carbohydrate based calories it consumes... Turn the glycogen into fatty acids? Send the glycogen into liver/muscle storage? Utilise it immediately as energy? It's more likely to choose the first option at 9pm than at 9am, hence increased fat conversion/storage from carbs late in the day.

Let's agree to disagree mate, you ain't convincing me and I ain't convincing you. People will work it out for themselves.
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I mean, scientifically, so are you - Yobo's right that carbs are carbs and your body goes through them in more or less the same rate. It matters more if you overdo it on carbs - they should be about half of your total caloric intake (on average people and lifters, not some pro athletes that follow macro and micronutrients).

Your body does work through things slightly slower - about ~20%- when you sleep - but it still matters more if you intake a normal amount, rather than when you intake that amount.

Naturally it's better for you if you intake gradually as too much of one things at once is always not a great idea, whichever nutrient you'd pick. Any one you pick and overdo close to sleep (1-2 hours or less) will make you feel bloated/heavy and will impact your sleep and will make you feel like crap in the morning obviously.

That's a whole hot topic in itself for certain diets like OMAD, warrior diet, etc. as some people suggest and recommend it but it's not for everyone.

Sources for my claims above: / https://www.getrecall.ai/summary/th...to-lose-fat-and-build-muscle-at-the-same-time / sleep is as per https://www.pnas.org/doi/pdf/10.1073/pnas.1216951110 / many more papers written on the subject really.

In reality, most of it will be down to you and how you feel - I'm personally okay to consume carbs at night and feel fine both during sleep and in the morning, but I have friends that don't, and that's where YMMV basically. Organisms are vastly different and how you feel is largely down to you after all.
 
DualityNSNO said:
I mean, scientifically, so are you - Yobo's right that carbs are carbs and your body goes through them in more or less the same rate. It matters more if you overdo it on carbs - they should be about half of your total caloric intake (on average people and lifters, not some pro athletes that follow macro and micronutrients).

Your body does work through things slightly slower - about ~20%- when you sleep - but it still matters more if you intake a normal amount, rather than when you intake that amount.

Naturally it's better for you if you intake gradually as too much of one things at once is always not a great idea, whichever nutrient you'd pick. Any one you pick and overdo close to sleep (1-2 hours or less) will make you feel bloated/heavy and will impact your sleep and will make you feel like crap in the morning obviously.

That's a whole hot topic in itself for certain diets like OMAD, warrior diet, etc. as some people suggest and recommend it but it's not for everyone.

Sources for my claims above: / https://www.getrecall.ai/summary/th...to-lose-fat-and-build-muscle-at-the-same-time / sleep is as per https://www.pnas.org/doi/pdf/10.1073/pnas.1216951110 / many more papers written on the subject really.

In reality, most of it will be down to you and how you feel - I'm personally okay to consume carbs at night and feel fine both during sleep and in the morning, but I have friends that don't, and that's where YMMV basically. Organisms are vastly different and how you feel is largely down to you after all.
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Spot on mate people just pedel these myths that they have heard without any actual evidence
 

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