5 TIPS to START working out after 40 | Approach training the RIGHT way
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- Опубліковано 6 лип 2024
- These are my 5 ideas for people wanting to get back to training after some time off, or maybe starting for the first time when they ain't that young anymore!
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Depression and alcoholism destroyed my career as an elite level athlete in the late 90s. Now I'm 55, I train as often and as hard as my life schedule and older body allows. I love every minute. I celebrate every gain. I pay attention to my body. I treat myself like the athlete I was even if I'm just some old guy getting tossed off the back. When I was young, I got a lot of pride out of the fact that I was good. Now I get that same feeling because of how hard I try. It took me a while but like you said Mark. No regrets. Live for the now.
I like the bit about getting pride from your achievement when younger and now getting pride from your effort-it’s important to adjust where are you find your satisfaction dependent on where that satisfaction may be hiding because it’s not always immediately obvious and very easy to think if you are not as good as you once were, nothing is being achieved. 👍🏼
Same here I was a natural runner, but a viral issue( HSV1 cold sores) sent me mad to depression no help from doctors or parents and I fell into an awful spiral of destruction nearly died now I'm looking for redemption only in my thirties but the damage and lack of training has probably put me in the the health range of an unfit 60 year old.
@@MarkLewisfitness It's definitely more about the effort for me now. I woke up this morning with tired sore legs, and I loved it because I felt like I'd earned that.
Im 33. I was cycling while I was in active alcoholism in my 20s. I have now improved my times after eliminating booze and meat.
I'm 69 years old to be 70 in July 2023. I have been watching your videos for the past few months and you have inspired me to arrive at my 70th birthday being the best I can be, physically, mentally, spiritually and emotionally. I used to be quite active but had setbacks with a heart attack and cancer. both in 2016. But I have been given the all clear by the doctors and have embarked on my journey. I am going to be documenting this journey on UA-cam and the channel name is Fuck Me I'm 70! Thank you for your incredible inspiration.
I started running at 64. Never really been fit. I preferred lifting and body weight stuff. So now, four years later the fact I can run two whole miles non stop at a decent pace for my age group is a triumph. The fit me vs the younger unfit me is a huge improvement in energy, sleep, weight control, and ease of doing everything. Yesterday I got up from sitting on the grass with just a tiny push from one arm and it was so easy. I used to have to do that in stages.
There is not enough content out there for the older but still healthy person. Google exercise for the over 60s and all you get is stuff you can do in a chair. My advice is keep as lean as you can as it makes everything easier, rest a lot. Sometimes take a whole week or two to rest. Never got anything from those rollers and I think you can actually cause injury doing a lot of stretching. Get a good coaching plan. I use the Garmin ones. Walk run, carb up and try and get the recommended protein (powders help because to stay lean we have to cut to lower calories and I don’t want to just be eating steak and rice).
I started running 5 months ago, 47 years old and overweight. Changed my diet and when I ate, knocked the drink on the head but sometimes have a sneaky pint still. I've lost 3 stone and feel great. Still more to lose and am enjoying losing them. Park runs most Saturdays and also did 10 miles of only the brave. My first half marathon coming up in February. Your vlogs are fantastic motivation and I love watching them. Thank you Mark.
Well done 👍 hope things went well throughout the year for you
"It ain't about how hard you're hit, it's about how you can get hit and keep moving forward. How much you can take and keep moving forward."
Mark, I only discovered your channel recently. I’m 6ft 2 and, this time last year was 15 stone 3. The heaviest I’ve ever been. No one else thought I needed to lose weight, but I felt awful most of the time. I lost a chunk then, almost by mistake started regular exercise earlier this year. I’ve lost a chunk more (currently 11 stone 12 after a few days of very enjoyable ultra-scoffing 😂) and am doing my first ever triathlon (sprint one - that’s far enough for me right now!) in 9 days. Thanks so much for added inspiration and a channel that I, as a middle aged dad of 3, can relate to 😊
“Theoretically possible, but I’m not going boating with you” got me lol
With 20 I wouldnt have the money, but now I do so I made it like this: I hired a personal trainer (a true expert, not just some guy from a gym) to build up my body the right way. What do I mean with the right way? Well if you are not a well trained and supervised athlete your body has inbalances in strength and mobility. The body compensates these inbalances and this can lead to various effects. To avoid that, my personal trainer first did some tests regarding mobility and strength (hips, shoulders, coordination, etc.). Knowing this, he can start working in the right areas with the right intensities. It was quite fascinating. In the first 50 Minutes i learned already a lot about my body and how it works. For me this (really heavy) investment is totally worth it.
Edit: Also, your film meme inputs are totally on point and hilarious.
Great advice!
Running in the early morning dark or trail running really helped me with the "Oh my gosh everyone's looking at my fat wobble" thing. Also, whenever I see anyone overweight walking or jogging I feel absolutely inspired. If they can do it, I can get off my butt and do it too. I want to wave or run over and high five them but given that would be totally awkward, uncomfortable, and would probably freak them out, I don't do that. MENTALLY I do it. But not actually.
just give them a thumb up ay ;-)
I'm 60. I'm fat and lazy but I found your channel and I'm here for whatever you have to offer! thank you!
"Active rest". I love it. :) I'm still applying the NHS recommendation of sitting less than 4 hours a day, and it's worked wonders for my bad circulation, back pain, and helped lose 10lbs (that, and the Couch To 5K).
Excellent work Mark! Some great points there.
Superb videos straight to the point with no messing around, fantastic for us older fitness enthusiasts. Thank you
35 now, really getting back into rock climbing. Great comments about " active rest", I'm really taking them to heart . Thanks for putting the video together.
Lot of wisdom in this. Thanks mark!
I started running at 56 because of the pandemic I needed some alone time and running was the easiest way. Now I try to improve my performance after finishing my first marathon and I am hitting a few walls. Every time I improve somewhere I get a niggle somewhere else and through trial and error I try to find the best training regime for me. What worked for me so far is to dial back my training that makes a niggle worse and try to improve somewhere else until I got past it.
just getting onboard with your channel, what a breath of fresh you are man. Awesome. Thanks loving your direct straightforward message. Keep up the awesome work man
You have quickly become one of my favorite UA-camrs! Every movie clip you add is gold. Cheers mate
I just watched your video about 5 tips to run injury free /Advice for heavy runners and you sir have a new subscriber. 👍🏻
Thank you sir. Very very very well done.
as an ‘over the hill’ athlete, i’m really appreciating your wise approach to training and general health...you just got yourself another subscriber!
'NO REGRET' between 1:22 and 3:22 really talked to me, wise advice.... anyone would benefit from following the same thought process 👌
Just discovered your channel. Outstanding work mate, thoroughly enjoying this! Inspired me to take up running tomorrow.
Mark, recently got turned onto your videos as I was searching for Spartan race training tips. I really enjoyed this video and the changes in perception you put forth. I find myself comparing my current 260lbs over 40 self to my 180lbs. 17 year old self constantly. sometimes positive (like when I finally was able to bench 315lbs. or ran a half marathon) mostly negative. I have to remember that it only matters what my gains are now relative to my current self and what I could do almost 3 decades ago is just a nice memory to have. Thanks for your videos!
I love your humour. Your observations are so on the ball. 😃
Great advice to the point as ever.
Above average advice. Great videos brother. Keep’um coming.
What a timely Video to be recommended for the end of December,I’m pushing 60 in reasonable shape but there’s always more improvements to make,Thanks Mark
That was brilliant 👍👍👍 Thank you!!
Hi Mark,
Just started running 6 weeks ago and recorded a 12:30 3k earlier this week...long way to go before I'm "above average" but it's a start!
Thanks for the "no-nonsense" advice and inspiration - keep doing what you're doing !
Thank you, I really need this.
I once had the privilege of seeing Ian McKellen perform onstage and he had more energy at 80 than a lot of people in their 20s.
Mark I just want you to know that I’m so glad that I recently discovered your channel. I’ve been binge watching all your videos and I love your Above Average ideology.
I used to feel pressured to Do and Be more than what I can currently give and comparing myself to my younger cousins who can run marathons when I can barely run a 5k and regretting not sticking with running when I was younger.
But being above average is…something I can easily aim for. So now with every new thing I do, I look up the average time it takes someone to do it, and I aim to be higher than that. It’s an attainable goal that motivates me.
So thank you!! Thank you for making me excited about my future in fitness and not dreading it or regretting the past
very useful, I like the way you explain things
Mark - on the last point, could you do a video on some combos of diet + calories in/out that you’ve had success with? Great video
Sound advice as always 👊🏾✊🏾👍🏾
Nice vid I'm getting to my late 30s and hadn't excercised for 20 years but have been running since January and recently just started doing park runs it's a great feeling when you can wear a t shirt that hasn't fitted for years I just wish I started earlier
Sage advice. Speak truth.
I've been trying for the last 14years to lose weight, i understand the principles. I just fall off the wagon 6weeks in or 4months in when results stop... or something shit in life happens. At 165kg I'm back on the wagon trying to take it one day at a time. Thank you for the videos.
Don't aim for results.
Aim for sustainable habits :exercise and healthy eating.
@@thinkislamcheckmychannel I agree with you.
The only thing I'd add, from my experience, eating smaller portions probably helps the most. I found I can still eat what I want but within moderation. For example, if you get a takeaway, eat half of it. Then you can have the other half for another meal.
@@HeapsOfMeaps
True.
And that is all down to building that new habit of eating.
I found that cutting down the portion size of the less healthy foods and having huge attacks of veg and c salads and fruits helps. It gives you that fulness without the bad calories.
I'm struggling with this as I age and had to work it out mentally and this is such a good video
Great video as usual!! Thank u!;
I've stayed reasonably fit and healthy and I'm now 40. I still have too many doughnuts, and the odd month away from running. I was trying to get back into it a cookie of years ago, running through a very rural town in South Australia, and must've looked worse than I felt because I passed a kid on a scooter who decided to cheer me on and tell at me "you can do it!" as I ran past. It cheered me up no end 😁
I cheer on everyone who decides to exercise, no matter their size or age. You have to start somewhere, and hating on them because of appearance is just bullshit.
Just finding your content - appreciate the thoughtfulness and your honest and personal style. Keep it up! (New to cycling, 37yo)
Thanks, always cool when new subscribers enjoy the older videos. 😁
Great words of wisdom
I've never been to the gym before but am going to get over my bus paranoia this year.
Totally agree with your point, I’m now almost 55 and all my years of running and fitness (taking up running in 1994) have caught up with me, I had a lapsed disc in my back at the end of 2019 which hospitalised me. I had a week where I thought I would never run or ride my bike (my disc went on Xmas day’s Park Run). Luckily I have recovered well but I know I will never run another marathon or half marathon again as my back wouldn’t take the training. I have no regrets and am looking at doing other things to test myself that won’t wreak my body. I do more training now than before I was injured (thank you vegetarian diet) thanks to 2 less stone on my frame but now do more stretching, yoga and strength and conditioning than ever before. Some things I can’t do but there are now things I can do that make me feel good. Still don’t get enough rest though, some habits are tough to shake.
Fantastic. I’ve been watching your channel since I started training on my bike (I’m 37) and it’s been very inspiring and grounding. I’ve found that before the habit of exercise becomes ingrained (which is slowly happening), the newbie gains are an amazing motivator. My FTP has increased by 30% in 7 months, and I’m making my training buddy jealous even though his FTP is double that of mine. Thanks for the excellent video Mark!
Thanks! It is cool seeing those big jumps despite not being that young! Ageing backwards I call it 😆💪
Awesome video! Sorry I've been away from commenting, I've been sampling bakeries to move closer to. You're so close to 10k!
So true
Well said as all your vids
Great point about the diet, and the underlying mechanism calories in out. It is easy to underestimate the diet however, because your body doesn't tell you how many calories you need to eat. It just tells you: "empty stomach, bloodsugar low"; and off you go to the fridge for some snacks. You can think you are stronger than that, but you''ll either lie to yourself or make your life miserable. I actively need to tweak my diet to keep the hunger at bay.
Injury injury injury I fell during a simple run. Bruised and some wound care around the left knee. Know balance training. Know to run within my limits. Know RICE. Do not know what to do till I can run again. Maybe feel sorry for myself.
that was brilliant
Great to watch this before going for breakfast in our Greek hotel. Oh, TUI and cattle class BTW.
It’s not regrets I have it’s the sweet sweet memories I have and I miss them o god do I miss them. All of a sudden the line out of the original blade runner, (tears in rain) actually is starting to mean something to me. And yes I can remember when the original film was released. I am that old. Great video by the way, 👍
I purposely gained 5 stone to do strongman type training which I increasingly enjoy, just by eating lots and not giving too much thought to macros. currently 17 stone 10lb and 5ft 10in and 56 years old. Hit 2 PBs recently, 250kg deadlift (Romanian ) and 100kg Log press last week. I trained back on Monday this week and haven't trained since because I still ache, probably train tomorrow. I have found ( and its difficult) to leave 2 or 3 or 4 days between workouts which allows my old-ish body more time to recover. Last year got 9 pbs over the year so I'm still improving while doing less workouts, listen to your body. I will drop the weight again but I have some lifting targets I want to get first and mass shifts mass. Love the channel Mark cheers.
i'm 1.91 with weight swings 97-105kg. The main reason i pay attention to your videos is that the physical challenge is similar. It is a terrible thing to have the excuse that it is more difficult if you have a bigger frame. Keep the content flowing.
😂 May 2022 I’ll be 59 still able to beat some 20-30’s in the gym and on bike😎💪 not so much at running and swimming anymore 🤪 now I’m still in recovery from a Achilles’ tendon rupture in week 8 after operation I’m in week 12-13 according to the healing plan from the doctors 😉 so I’m thinking staying fit will help You in many ways getting older…
You being a bit younger, You are one of the best motivational person in the web to me and funny as hell 😉 thanks a lot for all Your efforts
Totally agree on diet. I could waffle on for ages...but cut the carbs, not none but recommended portion sizes it can be a shock! Don't bother with low-fat anything - they just replace with hidden carbs and I want tasty food. Good tip for feeling full is having fat and protein together as it makes you feel full for longer, whereas eating carbs won't and you'll want to snack. I also like to fast twice a week (no breakfast and 2 light meals). And if you can, knock alcohol on the head. First time in my life I've been in the green range for my BMI.
I keep coming back to this video because the advice is so good and it is a good reminder. I am 46 and since hitting near as damn it 15 stone at the start of lockdown I have been gradually reducing my weight, through (mostly) diet and (some, increasing) exercise. The stuff on regret, resting, and diet is really bang on. The other mistake I think people make is continually setting goals and then getting frustrated and either overtraining leading to injury, or even giving up altogether. I think the "remember, you're not an athlete" advice is important here. Unless you are training for the Olympics, it doesn't matter if your next 5k is 30 seconds slower or whatever. It is more important that you are just doing it (thanks Nike) and staying injury free.
I had a big full on medical check up two years ago (including being wired up to a bike machine etc) and at the end the doc said "you're nearly above average" which I thought was hilarious and decided that would go on my tombstone. But next month I have another check up and this time I am hoping that I will indeed be "above average" (thanks Mark).
UPDATE: After a new check up, wired up to a bike like Dolph Lundgren in Rock IV, my doctor proudly announced that I was now ABOVE AVERAGE. Yay.
A really great video Mark and I love the idea of just aiming to be better than average but I'd love to know how you benchmark an average please? Is there somewhere where you can look this up, sounds stupid even as I write it.
I am 22 and still watching this video for entertainment.
Even if I can't relate I still find it very entertaining.
Bookmark it and come back in 20 years 😂. And I’ll stick in some movie references for you next time, something a bit more modern.... with a superhero or something 💪👍🏼😆🎥
Informative and entertaining as ever. My right knee has started hurting, can you send me a new one please? 100kg 61 year old!
Great points. I’m 40 and in the best shape of my life thanks to finding what works for me. Calories in/out plus a vegan diet which means I eat all the carbs!
Interestingly I learned nothing I didn’t already know but the way in which you remind me is what I love in your channel and particularly this video. 49 and 8 kgs overweight. I exercise enough and in the right ways but I overeat and yes overeat good foods too. Cut back on alcohol and a few naughty foods I’d get there but no I try to get there by riding more. You’ve now reminded me AGAIN on this but the question is will I listen to get above average 🤷♂️🤷♂️
99% of what I ramble on about is me thinking, I bet everyone knows this.....but it won’t hurt to remind them 😂
@@MarkLewisfitness getting across in a decent dialogue what you’re thinking isn’t that easy and you do it well with the subject like this. I look forward to more videos on these type of topics
Excellent as always, great content, great production, have you read "The Obesity Code" by Dr Jason Fung?
I've 46 and I hurt my neck at 38 after training for years .. I've only started training again a year ago and running last week. Neck pain is still around but I'm giving running a go. I need to lose weight in my head.
I am loving this philosophical aspect of your channel
When I see heavier newer people in the gymn I think good effort ,I respect people trying to maybe shed a stone or two
Man, I didn't see any of your videos lately. I panicked as I somehow thought you left the platform or fell back into destructive habits. Turns out that I unsubscribed by mistake (or my kids did :D). Your approach to life and training, thoughts about food and tips for heavy runners have helped me A LOT. Thanks for doing what you do!
Great work as always Mark. Hoping that other leg is shaved now.....
100% even coverage 😂
a bloke goes to the doctors and says my left knees killing me.
The doctor says.Its just old age.The bloke says well my other knee is the same age and that one doesn't hurt.😜
At least you did your back in the gym… I did mine putting on socks.
I seem to always try new athletic endeavors kind of late. Skiing at 30, road cycling at 50, snowboarding at 55 and now mountain biking at 68. Perhaps an intervention is in order...
I am a 43 year-old desk jockey (father of 2) who found endurance sports a few years back. Felt a pop in my knee a few weeks ago. Small cartilage fissure. Saw an ortho who told me to stop running. Forever. Told him that is how I challenge myself and manage stress and anxiety in my life. Shrugged his shoulders and said find something else. F him. Went to another ortho. Same discussion, response was here are the 3 options we have for getting you running again. Moral, don't let someone else's indifference impact your life. Whether I stop running now or continue on my knee may be shit when I am 60. But I will NEVER know what might have happened had I made a different choice. So live for now, the future will sort itself out when it gets here.
100% agree. Get well then get out there!
Good job Andy - I reckon, don't go to a medical professional who doesn't train - they just don't get it and have a limited sense of possibility - because they have chosen to not discover theirs 💪
I remember thinking ,,while back ,but just once
I’m a real believer in not counting calories, but I effectively control how many calories I do eat by restricting my eating times - intermittent fasting. This has worked well for me, and I absolutely must be eating less overall because we buy less food! I think the calories in - calories out equation isn’t quite so simple - issues like hormones have a role to play - but ultimately I agree that generally we have to eat less!
Watching this on the bus, 3:13 in, scared to get off the bus… just in case.. 🚌😳
3 stone overweight because his 5 a side got cancelled! 😂 best excuse ever!
I got the #1 tag for a 5k and was running a 30min 5k pace a bunch of ppl were hollering “Go Number 1”. If you do want to be seen sign up for a 5k before anyone else….
Good perspective on being above average (and not the best you). I wasn't too comfortable with be above average concept, because I don't think I am. (I am 60 and running my third ultra next month but I know I'll never be finish in the top half of the field. I am above average for most 60 yo women but probs not for ultra runners.)
So I am glad you added be content. I would also add have fun - if it isn't fun, you don't enjoy it, how will you keep something up?
You're 60 and doing ultras - you're in the top 5% of your age group. I like this site for long distance running Tess on the Run ua-cam.com/channels/ERfP2bv9knGDWDI_VxhWvg.html
From my own experience to achieve the same results that you did when you were younger requires an acceptance that you need to change how you train. Yes people will applaud your result but also go about their day absorbed by their own lives .
I let those thoughts creep up a while back, but I’m still in the best shape of my life and have decided to just enjoy it and see how far it can go. I can’t do anything about the past, but I sure can bust my ass and see what I can accomplish. Great channel. Keep it up!
This video is full of golden nugets 💪
Moral of the story ,don’t train till say 30 then train ,hey presto your the fittest you’ve ever been even when you were a sloth in your teens
I expected at 3.18 to see that video of the bus hitting the guy outside the Turtle in Reading...
How do you deal with or avoid achillies pain/strain? Mine are sore every morning after a 5K run…
Tough question, very dependent on age, fitness level and your specific bio mechanics. I started running about 6 years ago after 15 years off. Initially I had a lot of calf issues; a very fit friend of mine calls them 'old man calves'. 4 things helped me - better running shoes, 1-2 kms of very slow warm-ups before each run, stretching afterwards and magnesium tablets (I don't take them anymore but they seemed to help at the time) - these 4 things helped me but may not help you at all. Equally, you may need to go to a physio to get professional help - for instance, you may have foot arch issues. Good luck.
I started fitness in my mid 30's. Started with indoor rock climbing, then did the Insanity workout program for 9 weeks. Then took up running. Started on a struggling 3km, doing the 5k park run weekly a few months later. I surpassed this and pushed up to 10k, then 12k. I did the Total Warrior event in 2015, 2016 and 2017 and did my first "casual" non-event related 20k shortly after. Then my depression took over and I stopped training and running for a long time. I'm now 47 and trying to get back into running. But I can't seem to get past the struggling 3km stage. Running seems to hurt my back now, even though it never did before. I've signed up for a work-related "team building" Tough Mudder this June but I'm panicking that my training isn't working like it did 8-10 years ago. I understand that 50 is looming, but how do I get back even half the fitness level I used to have when the same training methods no longer seem to work for me?
Weight training
Cut scene at 4:06 😝 haha
6:55 why do you need a squat rack to do dead lifts?
Because it has the lifting platform
"what's in the box?! What's in the f**king box?!?!"
£750,000 apparently 😆
Little known fact: "You may find yourself frustrated at your slowing improvements" is one of the lines Talking Heads originally had in Once in a Lifetime
Bus Paranoia 🚌🚌🙀😂🤣
I am Gandalf 😬
Not sure why my app. won't let me like this video, but when I accidentally hit the dislike, took it right up. Thanks for the over 40 video!
2 biggest tips, walk more and lift regularly but rarely to failure and don't do a million sets! I guess a third would be to concentrate on protein but not from processed bars and shakes, try to get 2g per kg per day.
At least you had a prime. What about my prime, Mick?!?!
🥊 👍🏼💪
I could have been a contender 🥊🥊
Too much common sense. I need to go for a 100 km zwift crude to shake brigs off. Lol. As always great video.
What works for me is 80% calories and quality control…and 20% pleasure. Enough cardio, 3-4 hours a week, many steps a week, 30.000 more or less, and 2-3 times a week 1/12 hour eGym. Thats it.
To be better than most at Parkrun, does that mean top 49% overall? Just the men? Just the men in my age group? Do we count the people still in bed?