Feeling a little Soft in the Middle

Episode Transcript

Speaker 1 (00:00):
Well, hello everybody, and welcome back. Welcome back to the gym,
the dungeon where we get things done. You know, it's
if your real time with me, it's just about springtime. Obvious.
You can listen to this episode anytime because the information
is going to be the same. But you know we're
talking about getting in shape and looking your best over

(00:24):
forty by lifting heavyweights. 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

(00:46):
fifty five, You're you're taking that dog for a walk,
and your chest is bounced a little more than you're
used to. Yep, yep, No, I get it. I get it.
I'm 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

(01:08):
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.

(01:33):
You know, there's one thing about eating angry when you're
trying to add muscle mass, 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

(01:53):
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 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

(02:18):
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

(02:39):
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 like
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 that have worked out their entire life, been a

(03:02):
competitive bodybuilder, somewhat been an athlete, high level of football,
lifted weights my whole life, gym rat that even in
people that are doing other shows about fitness and experts
and gurus, I'm going to guarantee you that every one
of them goes through this same stuff, the same situation,

(03:24):
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 on 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.

(03:45):
So you know, 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.

(04:05):
But that's all the exercise I get. I've been doing
push ups 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're taking 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 dadbod and get back to

(04:28):
looking the way we want to look and 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

(04:50):
right equipment for your needs. 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 art for those as much smart enough we
talked about that last, time is time to consider the
tools that will help you achieve your training, your training success.

(05:16):
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 allows you to
create a tailored program that aligns for perfectly with your

(05:39):
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 offer unique advantages
and disadvantages. I'm lumping dumbbells into free weights here, so

(06:02):
regarding your your best fit for your gym and your
gym membership, free weights obviously encompasses dumb bells, bar bells, kettlebells.
That's a cornerstone of many strength training programs. Their versatility
is unparalleled. You can perform a vast array of exercises
targeting every muscle group in your body. This versatility fosters

(06:27):
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. So lifting
free weights is really going to help with your functional strength,
and that translates into day to day challenges like lifting groceries,

(06:50):
climbing stairs, you know whatever, that may be, chasing your
your dog that gets off the leash and then picking
them up and carrying him home. So the instability that
that's ever happened and he's like seventy five pounds. The
instability inherent in using free weights necessary necessitates greater balance

(07:12):
and coordination, leading to improved proper resistance your body's awareness
of its position space. This is particularly crucial for older adults. Obviously,
I'm having trouble 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

(07:35):
affordable than dedicated machines, especially if you start with a
basic set of dumbbells. You can deal most everything with dumbbells. However,
free rates require a higher level of skill and techniques,
which just comes through repetition and use improper form. And also,

(07:56):
if you haven't been doing this and you're just getting
guarded 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 machines are easy.
Learn the proper techniques for free weights, and you're good.
Usually it can take one or two one or two

(08:18):
sessions and you're good to go. H 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. This might involve seeking
guidance from a certified personal trainer, particularly when starting, ensuring

(08:43):
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, progressive overload
increasing weight or resistance over time with free weights needs

(09:09):
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 I had
a good friend of mine who powerlifter, who was in

(09:30):
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. And
he was warming up in the gym with like, I

(09:51):
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 the
weight slipped off of his thumbs and crushed his neck.

(10:12):
He should have died, but thank god, he's still my friend.
He was in the hospital for months, and then 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
to working out and lifting for years, but he lost
his most of his voice, so he's hard to understand him.

(10:34):
He has, like have a real raspy voice, and still
still lifting heavy and still lifting hard. So it's it's
two things a lesson to be learned here. Be careful,
have a spotterer. You know, even if you're just warming
up and you know that you can do this exercise,

(10:55):
you know times ten what she might be doing. So
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 holding
the weight up. So okay, I'm totally bent off subject here.

(11:17):
I'm on subject, but not exactly what I plan to
talk about today. So let's talk about resistance bands. I mean,
I laugh at 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
to free weights and machines. They are lightweight, easy to store,

(11:39):
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
movement patterns of many exercises, where mostly than some machines,

(12:01):
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.
Not me, I'm all about joint stress. Whatever. They're a

(12:25):
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
more challenging to maintain the consistent resistance through an exercise. Additionally,

(12:51):
the resistance offered can be limited to higher strength levels,
limiting as you've become stronger, you might need to use
multiple bans or progress to more substantial resistance bands, adding
extra management and expertise. All right, let's talk about machines.
At my age, I use a lot of machines, and

(13:14):
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
for my friend, I use bands for shoulders. So here.
Resistance machines provide guided movement, minimizing the risk of injury

(13:39):
through pre defined movement paths. They offer a significant advantages
for those new district training or those with limited balance
or coordination. I don't really fit either one of those,
but the isolated movement of many machines target specific muscle groups,

(14:00):
facilitating focused training. Machines often provide visual cues and instructions,
assisting with correct posture and form. The consistent resistance makes
tracking progress easier, ensuring you can safely increase the weight
or resistance gradually. Nonetheless, the guided movement of machines limit

(14:21):
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 UH
major football players or world class athletes doing a whole
lot of machines because it doesn't necessarily transfer to the

(14:44):
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 resistant resist since machines is generally higher than
the free weights or resistance bans, especially if you're setting

(15:05):
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 purchase several resistance machines
but have a big house. Finally, relying too heavily own
machines can neglect balance and coordination benefits that free weights offer,
and I totally agree with that. So choosing the right

(15:26):
equipment for your home gym versus commercial gym, your choice
of equipment depends greatly on your resources and goals in
preferred workout environment. A home gym offers a convenient and
private but requires a careful space planning and investment. If

(15:47):
you're limited on space, resistance bans 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 don't need to be hanging your clothes on your
gym equipment. A commercial gym provides access to a wider

(16:11):
range of equipment, including weight machines, 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. Join a gym. You know, unless you live
out in the boonies where you just can't get to one,

(16:32):
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 new workouts or how to use certain things.
Each each gym is going to have different machines. There's

(16:54):
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 it for years, and then you go
to one that might be where you're laying on your

(17:14):
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 I got a few

(17:35):
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 freeways and all that kind of stuff, and then
we're going to finish up this section, and then the
next episode is creating a supportive environment for success. We

(17:58):
all want to succeed, and we all need 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 and dealing with my rambling.
So until next time, I'm going to leave you with
some sounds of the gym yeh yah yah h