The Weight We Carry (And Lift)

Episode Transcript

Speaker 1 (00:01):
Hey y'all, and welcome to All Things Men and Health,
the podcast where real talk meets real solutions for everything
men face today. This isn't just about lifting weights or
eating right, though we cover that too. It's about the
full picture of what it means to be a man
in today's world, from mental health and emotional resilience to

(00:24):
work pressures, fatherhood relationships, and finding purpose. We're diving into
the issues that matter because you're not alone. Millions of
men are navigating the same challenges and as time we
talk about it, whether you're thriving, surviving, or somewhere in between.
This is your space for support, knowledge and growth, no judgment,

(00:48):
no fluff, just honest conversation and helpful tools to be stronger, healthier,
and better for yourself and the people who count on you.
This is all Things Men in Help. Let's just go
ahead and get right into it. You know, we're talking
about getting in shape and looking your best over forty

(01:11):
by lifting heavy weights. That is this series of episodes
that we're doing about, you know, beating the gym, so
just finishing the holidays right. How you feeling you feel
a little soft in the middle. See you're say you're

(01:32):
fifty five, You're you're taking that dog for a walk
and your chest is bouncing a little more than you're
used to. Yep, yep, no, I get it, I get it.
I'm pushing sixty years old, and if I take two
three weeks off, I feel awful. I mean, not only
do I feel bad, but I look bad. You know.
I call it the towel test. When you get out

(01:54):
of the shower. How far up do you pull your
towel up so you don't have to see certain parts
of your body like the love handles. I mean, right now,
I might pull mine all the way up under my armpits,
because I've definitely taken almost a month off. I did
some of that to just to be able to recover completely.
But then the next thing, you know, you're eating like crap.

(02:19):
You know, there's one thing about eating angry when you're
trying to add muscle masks, and that's when you just
want the calories high protein, high fat, moderate calories. But
when you're eating the way that I've been eating. And
this is all a test just for all of you guys,
right so I can see what really happens when you

(02:39):
stop working out and you eat like crazy and eat bad.
So I'm just telling you right now it's not worth it.
You know, the first week, you feel pretty good because like,
oh man, I'm gonna have pizza, I'm going to have wine,
I'm going in to eat oreos and ice cream at night.
And believe me, I've done that pretty much for the
past month. Well all that ended was today Thursday. All

(03:04):
I ended on Monday. So you know what, It's almost
like a major withdrawal. I mean, it really is, because
I find myself pacing back and forth in the kitchen
just look knowing that it's there, and wanting to dive
into the cookies or the ice cream or whatever. But

(03:25):
somehow I have found a way to push that back
and not do that now Tomorrow's another day, or tonight
it's another night. I don't know. I tend to want
to do that right before bed, you know, and this
one the absolute worst time to do that. So just
want you to know that even the people like me

(03:46):
that have worked out their entire life, been a competitive bodybuilder,
somewhat been an athlete, high level of football, lifted weights
my whole life, Jim rat that even in people that
that are doing other shows about fitness and experts and gurus.
I'm going to guarantee you that every one of them

(04:07):
goes through this same stuff, the same situation, and they fail.
Short term fail is kind of what I'm calling it
right now. I just made that up, but that's really
what it is. It's not long term because I've already
changed it now getting back to the gym this weekend.
I've been so busy that i haven't had a chance
to get in the gym this week. But that's my
next step back onto my good supplements. So you know,

(04:32):
I'm ready to take that step because right now, I
just feel awful all the time. You know, right now
my only exercise is walking my dogs about them probably
two miles a day, and then part of my job,
I ended up getting like six or seven eight thousand
steps a day, maybe a little bit more, but that's
all the exercise I get. I've been doing push ups

(04:54):
or dips or I mean nothing. So all right, I'm rambling,
But so that's what I'm trying to say is if
you've taken that time off for the holidays, you've been slack,
now's the time jumping there with me and let's get going.
Let's let's start. Let's get it back, Let's get rid
of that dad bod and get back to looking the

(05:14):
way we want to look, in the way our wives
and our significant others want us to look, and feel
the way we want to feel, and stop feeling jiggily
when you go for a walk or a jog or
or whatever. And let's let's get to that point where
you don't even even need that towel when you get
out of the shower. Right, that's what we're striving for.
So today we were going to look at choosing the

(05:36):
right equipment for your needs. Uh. Sounds pretty basic. We've
been through a lot of this before, but we're getting
a little more specific. Okay, So, now that you've established
your smart goals as a RT for those as weren't
smart enough. We talked about that last time, it's time
to consider the tools that will help you achieve your training. Uh,

(05:59):
you training success. So we're going to start with your
training equipment. The choice of equipment significantly impacts your workout experience, effectiveness,
and safety, especially as we age, and we're trying to
stop that part. Understanding the nuances of different equipment types

(06:19):
allows you to create a tailored program that aligns for
perfectly with your fitness level, goals and available resources. So
let's get into the most common types of strength training equipment.
And we all know what that is, but let's get
into it anyway. Free Weights, resistance bands, resistance machines each

(06:41):
offer unique advantages and disadvantages. I'm lumping dumb bells into
free weights here, so regarding your best fit for your
gym and your gym membership, free weights obviously encompasses dumb bells,
bar bells, kettlebells. That's the cornerstone of many strength training programs.

(07:02):
The versatility is unparalleled. You can perform a vast array
of exercises targeting every muscle group in your body. This
versatility fosters functional strength, mirroring real world movements and improving
daily activities like lifting groceries and climbing stairs. So I
like that part, mirroring real world movements, so functional strength,

(07:26):
So lifting free weights is really going to help with
your functional strength, and that translates into day to day
challenges like lifting groceries, climbing stairs, you know whatever, that
may be, chasing your dog that gets off the leash
and then picking him up and carrying him home. So
the instability that that's ever happened, and he's like seventy

(07:51):
five pounds. The instability inherent, and using free weights necessary
necessitates greater balance and coordination, leading to proved UH prop
resistance that your body's awareness of its position space. This
is particularly crucial for older adults. Obviously, I'm having trouble

(08:12):
with my words today. That's because I'm so fired up
about getting to the gym helping prevent falls and injuries.
More Over, free weights are often more affordable than dedicated machines,
especially if you start with a basic set of dumbbells.
You can deal most everything with dumb bells. However, free
rates require a higher level of skill and techniques, which

(08:35):
just comes through repetition and use UH in proper form.
And also, if you haven't been doing this and you're
and you're just getting started and you have a couple
extra get a trainer, even if it's for one one session,
you know, and just learn dumb learn free weights. The

(08:57):
machines are easy, learn the proper techniques for free weights,
and you're good. Usually it can take one or two
one or two sessions and you're good to go. Improper
form can lead to injuries, particularly in the shoulder, back,
and knees. Shoulders. Man, I don't know about y'all, but
when I hit about forty five, my shoulders just went
to crap. Therefore, mastering a proper lifting technique is paramount.

(09:22):
This might involve seeking guidance from a certified personal trainer,
particularly when starting, ensuring you establish safe and effective movement patterns. Furthermore,
free weights require sufficient space for safe execution of exercises.
If you have limited space at home, you might need
to carefully consider your choices and exercises you select. Finally,

(09:47):
progressive overload increasing weight or resistance over time with free
weights needs careful management. Jumping too quickly to heavier weights
can increase the risk of injury. So if you're doing that,
you know you obviously need a spotter of some kind
or a training partner to at least be there. So

(10:09):
I had a good friend of mine who powerlifter, who
was in the gym. This guy was super strong. He's
built like a powerlifter, probably five six five seven, probably
two forty two fifty. I mean just a big I
mean like a bulldog, you know, the typical successful powerlifting build.

(10:32):
And he was warming up in the gym with like
I think it was like two hundred, say two hundred
twenty five pounds, and he was doing reverse grip because
he had some tendonitis in his wrist and elbow and
that helps alleviate some of that strain and pain. So
he was on like his third or fourth rep and

(10:53):
the weight slipped off of his thumbs and crushed his neck.
He should have died, but thank god, he's still my friend.
He was in the hospital for months, and he was
at home still in critical condition and for months, and
then finally he's you know, he's back. He's been back

(11:14):
to working out and lifting for years, but he lost
his most of his voice, so he's's hard to understand him.
He has like kind of a real raspy voice, and
still still lifting heavy, still lifting hard. So it's it's
two things a lesson to be learned here. Be careful,
have a spotter, you know, even if you're just warming

(11:35):
up and you know that you can do this exercise, uh,
you know times ten what she might be doing so
and and also just remember to be careful. I mean,
reverse grip is a little bit more advanced and it
is a little more dangerous. Because you're just your thumbs

(11:57):
holding the weight up. So okay, I'm totally bent off
subject here. I'm on subject, but not exactly what I
plan to talk about today. So let's talk about resistance bans.
I mean I laugh. I used to laugh at resistance bands.
I look at that wimp over there, he's a resistant band.
He must be old. But guess what I was wrong
about that? Resistance bands offer a convenient and portable alternative

(12:20):
to free weights and machines. They are lightweight, easy to store,
and cost effective. Their versatility allows for a wide range
of exercises, making them suitable for both home and travel workouts.
Resistance bands offer variable resistance, meaning the resistance increases as
you stretch the band. The dynamic resistance mimics the natural

(12:43):
movement patterns of many exercises more closely than some machines,
further promoting functional strength. Moreover, they are gentle on joints,
ideal for individuals with pre existing conditions like arthritis. The
lower impact nature of resistance band exercises is a significant
benefit for older adults who may be concerned about joint stress.

(13:07):
Not me, I'm all about joint stress. Whatever. They're a
great option for beginners gradually building strength. However, the resistance
provided by bands can be less predictable than free weights
or machines. The resistance changes with the length of the
band and can feel different depending on the position of
the band during the movement. This makes it significantly slightly

(13:30):
more challenging to maintain the consistent resistance through an exercise. Additionally,
the resistance offered can be limited to higher strength levels,
limiting as you've become stronger, you might need to use
multiple bands or progress to more substantial resistance bands, adding

(13:51):
extra management and expertise. All right, let's talk about machines.
At my age, I use a lot of machines and
I use a lot of free weights, so I do
both a lot of injuries from football and rugby and
and a lot of you know, from lifting over the
years as well. So machines from my friend, free weights

(14:14):
for my friend, I use bands for shoulders. So here,
resistance machines provide guided movement, minimizing the risk of injury
through pre defined movement paths. They offer a significant advantages
for those new district training or those with limited balance

(14:34):
or coordination. I don't really fit either one of those,
but the isolated movement of many machines target specific muscle groups,
facilitating focused training. Machines often provide visual cues and instructions
assisting with correct posture and form. The consistent resistance makes

(14:58):
tracking progress easier, ensuring you can safely increase the weight
or resistance gradually. Nonetheless, the guided movement of machines limit
functional strength development. This isolate the isolated nature of many
exercises might not translate well into real world activities. Also,
for you're not going to find a lot of major

(15:22):
football players or world class athletes doing a whole lot
of machines because it doesn't necessarily transfer to the field. Now,
it helps, don't get me wrong, but free weights are
the way to go if that's you know, if you're
younger and you're competitive and you need that crossover into
the real world strength. Moreover, the cost of acquiring accessing

(15:45):
resistance resistance machines is generally higher than the free weights
or resistance bands, especially if you're setting up a home gym.
Machines often take up more space than free weights. You
may need to consider carefully your available space if you
intend to perch just several resistance machines that have a
big house. Finally, relying too heavily owned machines can neglect

(16:06):
balance and coordination benefits that free weights offer and I
totally agree with that. So choosing the right equipment for
your home gym versus commercial gym your your choice of
equipment depends greatly on your resources and goals in preferred
workout environment. A home gym offers a convenient and private

(16:28):
but requires a careful space planning and investment. If you're
limited on space, resistance bands and a set of adjustable
dumbbells can offer excellent value. A smaller selection of more
versatile pieces of equipment is generally better than amassing a
collection of equipment that you seldom use. All right, you

(16:50):
don't need to be hanging your clothes on your gym equipment.
A commercial gym provides access to a wider range of equipment,
including weight machine, these freeways, dumbbells, potentially specialized equipment for
various training methodologies. I'm gonna be honest with you, all right,
let's just step back from all of this cool stuff.

(17:13):
Join the gym. You know, unless you live out in
the boonies where you just can't get to one, you know,
suck up the thirty five to forty five bucks a
month and go to the gym. If you're not in
good shape, forget about it. Check your ego at the door,
and go work out. Get a trainer the first one
to three workouts if you need to reintroduce yourself to

(17:34):
new workouts or how to use certain things. Each each
gym is going to have different machines. There's a little
learning curve for that. There's also relearning your nerve pathways
to each machine. Not so much for freeways, but for machines.
You can get on a chess press machine, say it's seated,
and you can do lights out because you've been using

(17:56):
it for years. And then you go to one that
might be where you're on your back and this machine
and you're pushing up and it's just a little bit
different and your weights are nowhere near what they were before.
But in two to three weeks you'll be right back
there with it. You just got to retrain your nerve pathways,
and if you don't know what that is, look google
it because it's important as far as strength goes. So

(18:20):
I got a few more things I wanted to talk
about this, but I am getting the red light right now,
so I am out of town, out of time. So
we're going to continue with this. What are we going
to talk about next? We're going to talk about additional
considerations for older adults and free weights and all that
kind of stuff, and then we're going to finish up
this section, and then the next episode is creating a

(18:42):
supportive environment for success. We all want to succeed, and
we all need a good environment that's going to keep
us going and keep us motivated. So I've gone a
little over on this. Thanks for being patient with me
and de little with my rambling. I'll see you next time,
and God bless