Aging sucks! Turning 60 in November. If I didn’t have my Alaska homestead to kick me out of bed to do farm chores, I’d be in bed whining about the pain effects of my combat injuries in the 1980s-If only we’d known how it’s all cumulative…😂 Great podcast topic, Mac!🙏
Check out Dr Ken Berry MD on YT.... I'm in my 50's and his advice changed my life. We've been lied to about the proper human diet for decades. You mentioned injuries.. So I'm guessing you have joint pain... A lot of that pain can be eliminated by cutting out most of the vegetables you're eating.. Tomatoes are some of the worst for causing inflammation and pain...
Hydration is a big factor. Pat always says in the morning routine, "power slam a quart of water" Something I've been doing is checking urine color after coffee and finishing a gallon of water. I want to be fully hydrated as early as possible before my first workout of the day.
I tried intermittent fasting- dropped lbs this month and lowered blood sugar (avg 103 fasted to avg 97 fasted). I stop eating 7 pm, no more food until 9 am. I focus on protein 9am, noon, 3 pm snack, 6 pm dinner.
I think that you finally sold me on changing things up. First, I have got to see my new little program through. It should be three months, but imma try your way next year.
Just turned 60! Don't feel or act it but I do listen to my body a lot more and I don't try and kid myself that I can do what I did at 30 - well sort of, but it takes me a LONG time to recover!! :) I try not to get stuck into a 'set' routine where if I miss or session or simply switch things up because I'm too tight or the day before was too intensive, that's ok. On the days I am either resting or doing a light workout, I tend to eat less and on the days when I put in a hard workout, then I eat more but I do try and eat more protein. My daughter has persuaded me to try pilates and for anyone out there that thinks otherwise, watch it! It will bust your ass and leave you crying in the corner like a baby. The one piece of advice I have for anyone brave enough to do this, pay the extra and start off with some ONE on ONE instruction. It's too technical and precise for group work, especially starting off. It's fantastic. This last Christmas, I succumbed and bought myself a Concept 2 Model D erg - have used these for decades but this now is my primary cardio with the odd run (not more than 8km) and of course, long walks. Stay well and healthy guys.
Aging is a great problem to have doing it gracefully, with staying fit is a challenge! 60+ here. Pat nails it, mix it up and I found with weight control you have to have your heart rate up for roughly 30 minutes 3 times a week. None of it is easy, but being in good shape at this age is worth every minute of it! That is Basic Old Dude stuff!
Love this content and hearing Pat Mack and guest talk about fitness. PM has probably forgotten more about fitness than most men will ever learn. Stay supple, foam roll, recover, and make sure you’re stretching MORE than you’re actually working out. Read becoming a supple leopard and recovery / myofascial release methodologies, incorporate into your routines and you’ll quickly find those imbalances that need correction. Firstly, stretch and address what is “tight”, then strengthen what is weak and you’ll be amazed by how much better you feel. For me, it was tight psoas, under activated glutes, and tight lower back (caused by the prior 2) once fixed, it literally felt like I had unlocked my body with a key. 🔑 Excellent points about single sided exercises… it’s also a quick way to evaluate where those imbalances are within your 3 kinetic chains of motion. Remember, light weight and perfect form are your best friends. FWIW, I’ve bought several of PM’s workout programs and they’re all excellent! They make most of these “UA-cam” fitness guru’s look like amateurs which they are compared to CST programming 🏋️🍻 Don’t forget about balance and coordination programming. Burn it down🤘🏻
Fat is a byproduct of caloric intake exceeding caloric output PERIOD. If you are "too fat" and you blame your metabolism, you're avoiding reality. You're either consuming too many calories or not using enough calories. Typically, this creeps up on us - either our workouts get "easier" (we do what we like rather than doing what we need) or we sneak in crap to our diet that (by definition) we don't really need. Once you reach age 40, if the Green Bay Packers haven't notified you, your workouts need to reflect what you need to prevent becoming a sarcopenia old guy with a low VO2 max rather than doing what you enjoy. You do need "enough" strength and power ("power lifting" is not power, it's strength), but you also need mobility and VO2 max (these workouts suck!). Too many of us - especially former athletes - enjoy and place too much emphasis on power lists (BP, DL, SQ) and not enough on stuff that will allow us to perform everyday stuff at a higher level for more years. Pat Mac gives good advice.
I would disagree on Pat’s prescription. High anerobic output relative to calories burned does indeed burn more however it takes a greater toll on your bodies energy production, ATP, etc. this means, you will need more time to recover and a higher potential to injury (depending on the excercise movement you do). I would suggest to do more aerobic based training such as zone two rowing, cycling, running, almost DAILY and work up to 2, 3-4 hours once per day. I’m telling you, I’m 30 and I’ve shed almost ten pounds already.
Squad, here’s what works for me at 62. I’m 5’9” and 157-160. I switched to cycling a few years ago, and it just works. I go out for alternated easy or intense 10-15 miles x3 or x4 times weekly. Lots of calisthenics. Another huge assist to my health are proper supplements. I’ve been using the best ones available for about ten years now. Also manuka honey and turmeric. The supplements I take are shipped from New Zealand, from a company called xtendlife.
Change your workout completely. Doing less of what you are used to won`t challenge your body. Take up cycling or swimming or something equally hard that doesn`t kill your joints. Work up to 4 hours on the bike or a mile swim, twice a week. And keep up with the weights, too.
I’m 65 Eating 6 times a day. No bread. Check pasta & rice. Sweet potato. Fish, fish, fish … lean steak. :). No take outs of fast food. Respectfully to all
When we’re talking about cardio, I think we need to differentiate what is good for fat burning in athletic performance versus what is good for long-term cardiac health. The evidence at this point is pretty clear that steady state heart rate work at zone two is the ticket to living longer and keeping heart disease at bay. Now does that zone two work improve the athletic performance to some degree yes, but it’s not the same as hit. My point being if the question is “high heart rate cardio or long walk?” - the answer is yes.
I guess we're all in the same boat. I'm wiry and athletic and could always eat as much as I liked. Then I turned 55... Potatoes had to go. Rice and pasta is now rationed. My normal main neal of the day is now lean meat or fish heavy, with a fair portion of oven roasted beets, carrots and onions. It seems to be working.
TRT, I went from 257. to 243 and put on lots of muscle. I can do more push ups and sit ups than ever. FYI. I ruck 2 time a week, 4 to 5 miles. Just sayin. (not endorsing just fyi)
I'm 59 1/2. I was working out last year and doing great. Now I can't find the motivation to work out. I want to look into TRT but don't want any side effects.
I refused to give in to laziness. Get a routine change up workouts but you have to do cardio to improve overall heath. I like weightlifting but I do hundreds of pushups as well run walk. I’m 60. I see people half my age blows my mind how overweight they are. Less food is better. I know it’s hard but I think about quality of life and I work outside in the heat and retirement about ten years out. So be it.
You want to lose weight, start running. Build your Arabic base with slow heart rate runs, and the pounds will melt off. I started running back in March, and I've lost about 17 lbs. Started with a couple of miles a week, and now I'm running 15 miles a week. I turned 60 this year. My stamina to keep up at work has improved 100 fold. I'm hybrid, so I lift a couple of times a week also.
30% exercise, 30% diet, 30% sleep and 10% life...if your life is stressful from a relationship, job, kids etc that effects everything else you dont sleep good, you dont train good and your diet goes to shit
Not going to share a link because it's a douche move to share a link on someone else's page, but you can check out Dr Peter Attia talking about the effect of hormones on fat levels. You can have a perfect diet and exercise, if your hormones are messed up, you will be fat. Luckily, there is more and more understanding of this now, and more and more access to information to correct it (quite often low nutrient levels in diet specific to you).
Black beans were mentioned; legumes are a metabolism killer. Leafy greens are also metabolism killers. Learn which foods stimulate metabolism and which suppress it. Excessive stress (working out too much) can also lead to adrenal fatigue which… you guessed it… is a metabolism killer. When your metabolism is suppressed you will gain weight and will struggle to cut even fat regardless of calorie deficit.
I'm 62 and its HAAARRRD to get motivated to work out and being when I was 50 I was bench pressing 360lbs and then I had a stroke and couldn't walk unassisted for a couple years and gained 40lbs and now I have lost 30lbs and am trying like hell to stay consistent at the gym but man is it hard at 62, I wish I had Pat's motivation, But then if my wife looked like his perhaps I would be more motivated. LOL Just kidding...
Have you started any new medications? I workout regularly, watch my calorie intake and keep my sugars extremely low. When I recently needed to start taking a low dose blood pressure med, I put on 5-8lbs out of nowhere. No matter what I'll take a few pounds over a stroke or hart attack! Getting older aint for pussies 😉😁
8:57 "reducing my calories" Calorie chasing is pointless.... He's obese because of his diet. It's not genetics. He probably chugs giant mugs of double chocolate protein powder blended with a couple of pounds of various fruit because that's what some fitness guru said to do. Carnivore diet would change his life but you have to want to change. People love to eat.. I love to eat.. It wasn't easy to change. Pizza, Pasta, Beer, cake, pie, fruit, bread, bar-b-q slathered in sugar loaded sauces, etc, etc. Fruit juice is one of the worst offenders.. More sugar than a cola pop. From the size of him, he doesn't want to change. He eats for comfort.
Aging sucks! Turning 60 in November. If I didn’t have my Alaska homestead to kick me out of bed to do farm chores, I’d be in bed whining about the pain effects of my combat injuries in the 1980s-If only we’d known how it’s all cumulative…😂 Great podcast topic, Mac!🙏
Check out Dr Ken Berry MD on YT.... I'm in my 50's and his advice changed my life.
We've been lied to about the proper human diet for decades. You mentioned injuries.. So I'm guessing you have joint pain...
A lot of that pain can be eliminated by cutting out most of the vegetables you're eating.. Tomatoes are some of the worst for causing inflammation and pain...
58 yrs young here. Listening to this with max level interest as the Big 60 looms. Cheers mates!
Hydration is a big factor. Pat always says in the morning routine, "power slam a quart of water" Something I've been doing is checking urine color after coffee and finishing a gallon of water. I want to be fully hydrated as early as possible before my first workout of the day.
Thanks for posting these conversations! Always a learning experience!
This content is such a gift. Doing > Consuming 💪🏻
I tried intermittent fasting- dropped lbs this month and lowered blood sugar (avg 103 fasted to avg 97 fasted). I stop eating 7 pm, no more food until 9 am. I focus on protein 9am, noon, 3 pm snack, 6 pm dinner.
Buy the Gitchusum bands. Same pair for five years. They don’t break and I have no joint pain anymore. 🤘🏻
They really are awesome! 💯
I think that you finally sold me on changing things up. First, I have got to see my new little program through. It should be three months, but imma try your way next year.
Just turned 60! Don't feel or act it but I do listen to my body a lot more and I don't try and kid myself that I can do what I did at 30 - well sort of, but it takes me a LONG time to recover!! :) I try not to get stuck into a 'set' routine where if I miss or session or simply switch things up because I'm too tight or the day before was too intensive, that's ok. On the days I am either resting or doing a light workout, I tend to eat less and on the days when I put in a hard workout, then I eat more but I do try and eat more protein. My daughter has persuaded me to try pilates and for anyone out there that thinks otherwise, watch it! It will bust your ass and leave you crying in the corner like a baby. The one piece of advice I have for anyone brave enough to do this, pay the extra and start off with some ONE on ONE instruction. It's too technical and precise for group work, especially starting off. It's fantastic. This last Christmas, I succumbed and bought myself a Concept 2 Model D erg - have used these for decades but this now is my primary cardio with the odd run (not more than 8km) and of course, long walks. Stay well and healthy guys.
Aging is a great problem to have doing it gracefully, with staying fit is a challenge! 60+ here. Pat nails it, mix it up and I found with weight control you have to have your heart rate up for roughly 30 minutes 3 times a week. None of it is easy, but being in good shape at this age is worth every minute of it! That is Basic Old Dude stuff!
Love this content and hearing Pat Mack and guest talk about fitness.
PM has probably forgotten more about fitness than most men will ever learn.
Stay supple, foam roll, recover, and make sure you’re stretching MORE than you’re actually working out. Read becoming a supple leopard and recovery / myofascial release methodologies, incorporate into your routines and you’ll quickly find those imbalances that need correction. Firstly, stretch and address what is “tight”, then strengthen what is weak and you’ll be amazed by how much better you feel. For me, it was tight psoas, under activated glutes, and tight lower back (caused by the prior 2) once fixed, it literally felt like I had unlocked my body with a key. 🔑
Excellent points about single sided exercises… it’s also a quick way to evaluate where those imbalances are within your 3 kinetic chains of motion. Remember, light weight and perfect form are your best friends.
FWIW, I’ve bought several of PM’s workout programs and they’re all excellent! They make most of these “UA-cam” fitness guru’s look like amateurs which they are compared to CST programming 🏋️🍻
Don’t forget about balance and coordination programming.
Burn it down🤘🏻
Fat is a byproduct of caloric intake exceeding caloric output PERIOD. If you are "too fat" and you blame your metabolism, you're avoiding reality. You're either consuming too many calories or not using enough calories. Typically, this creeps up on us - either our workouts get "easier" (we do what we like rather than doing what we need) or we sneak in crap to our diet that (by definition) we don't really need. Once you reach age 40, if the Green Bay Packers haven't notified you, your workouts need to reflect what you need to prevent becoming a sarcopenia old guy with a low VO2 max rather than doing what you enjoy. You do need "enough" strength and power ("power lifting" is not power, it's strength), but you also need mobility and VO2 max (these workouts suck!). Too many of us - especially former athletes - enjoy and place too much emphasis on power lists (BP, DL, SQ) and not enough on stuff that will allow us to perform everyday stuff at a higher level for more years. Pat Mac gives good advice.
This is awesome thank you for sharing some sound advice and at my age I need to change. I use kettlebells and a sandbag definitely a good workout
I would disagree on Pat’s prescription. High anerobic output relative to calories burned does indeed burn more however it takes a greater toll on your bodies energy production, ATP, etc. this means, you will need more time to recover and a higher potential to injury (depending on the excercise movement you do). I would suggest to do more aerobic based training such as zone two rowing, cycling, running, almost DAILY and work up to 2, 3-4 hours once per day. I’m telling you, I’m 30 and I’ve shed almost ten pounds already.
Hoping you get that live chat figured out for the live stream. Like to know your thoughts and info on the hurricane situation down there 👍🏻🇺🇸
Squad, here’s what works for me at 62. I’m 5’9” and 157-160. I switched to cycling a few years ago, and it just works. I go out for alternated easy or intense 10-15 miles x3 or x4 times weekly. Lots of calisthenics. Another huge assist to my health are proper supplements. I’ve been using the best ones available for about ten years now. Also manuka honey and turmeric. The supplements I take are shipped from New Zealand, from a company called xtendlife.
short sprints, and id suggest weighted vests hill climbs or sprints even at 60-65
I’m in the same age range and find my biggest struggle is with motivation aka laziness. It’s just not what it used to be. NBHS ‘80’
Is that New Brignto High School
@@garypapa9594Britain 👍
Maybe find a partner for accountability
@@garypapa9594NewBri-in. 😂
Rust never sleeps. CST seriously slows it down and improves… everything! 👊😎👍
What's cst, if I may inquire? Was trying to find info on what it is but not seeing anything. Thanks in advance for any help!
@@SemperFi_EDC_Guy
Pat Mac’s workout program, Combat Strength Training. 🤙
Change your workout completely. Doing less of what you are used to won`t challenge your body. Take up cycling or swimming or something equally hard that doesn`t kill your joints. Work up to 4 hours on the bike or a mile swim, twice a week. And keep up with the weights, too.
I’m 65 Eating 6 times a day. No bread. Check pasta & rice. Sweet potato. Fish, fish, fish … lean steak. :). No take outs of fast food.
Respectfully to all
When we’re talking about cardio, I think we need to differentiate what is good for fat burning in athletic performance versus what is good for long-term cardiac health. The evidence at this point is pretty clear that steady state heart rate work at zone two is the ticket to living longer and keeping heart disease at bay. Now does that zone two work improve the athletic performance to some degree yes, but it’s not the same as hit. My point being if the question is “high heart rate cardio or long walk?” - the answer is yes.
It’s a numbers game. BW x 10 if you want to accelerate it x 9. Take that number break it down 45-40-15
I guess we're all in the same boat. I'm wiry and athletic and could always eat as much as I liked.
Then I turned 55...
Potatoes had to go. Rice and pasta is now rationed.
My normal main neal of the day is now lean meat or fish heavy, with a fair portion of oven roasted beets, carrots and onions.
It seems to be working.
Thank god for TRT.
TRT, I went from 257. to 243 and put on lots of muscle. I can do more push ups and sit ups than ever. FYI. I ruck 2 time a week, 4 to 5 miles. Just sayin. (not endorsing just fyi)
Water, boxing, intermittent fasting and change up the exercise routine to body weight only and the body will adapt
I'm 59 1/2. I was working out last year and doing great. Now I can't find the motivation to work out. I want to look into TRT but don't want any side effects.
I refused to give in to laziness. Get a routine change up workouts but you have to do cardio to improve overall heath. I like weightlifting but I do hundreds of pushups as well run walk. I’m 60. I see people half my age blows my mind how overweight they are. Less food is better. I know it’s hard but I think about quality of life and I work outside in the heat and retirement about ten years out. So be it.
Do you guys fast? Intermittent fast?
I forgot to add....and plenty of steamed greens...natch.
Gitchusum Bands are legit
You want to lose weight, start running. Build your Arabic base with slow heart rate runs, and the pounds will melt off. I started running back in March, and I've lost about 17 lbs. Started with a couple of miles a week, and now I'm running 15 miles a week. I turned 60 this year. My stamina to keep up at work has improved 100 fold. I'm hybrid, so I lift a couple of times a week also.
growth hormone and test 🤘🏽
30% exercise, 30% diet, 30% sleep and 10% life...if your life is stressful from a relationship, job, kids etc that effects everything else you dont sleep good, you dont train good and your diet goes to shit
We have to educate ourselves on hormonal topics at an advanced age. TRT may be the issue or one of them.
TRT, Testosterone Replacement Therapy.
"Gushing with sweat..." - that's when you know you've worked out...
Not going to share a link because it's a douche move to share a link on someone else's page, but you can check out Dr Peter Attia talking about the effect of hormones on fat levels. You can have a perfect diet and exercise, if your hormones are messed up, you will be fat. Luckily, there is more and more understanding of this now, and more and more access to information to correct it (quite often low nutrient levels in diet specific to you).
Saggital! There’s a Pat McNamara meme in there somewhere.
Did i understand that right? Weight lifting can lose weight? I thought there had to be aerobic excercise and lifting was just to add muscle
HIIT
Has his non-exercise activity decreased?
Walk more.
Black beans were mentioned; legumes are a metabolism killer.
Leafy greens are also metabolism killers.
Learn which foods stimulate metabolism and which suppress it.
Excessive stress (working out too much) can also lead to adrenal fatigue which… you guessed it… is a metabolism killer.
When your metabolism is suppressed you will gain weight and will struggle to cut even fat regardless of calorie deficit.
Ok so what healthy, balanced diet foods stimulate metabolism? There is so much contradictory information out there.
@@mikec5259 read Kate Deering’s book on healing your metabolism
@@mikec5259read Kate Deering’s book on healing your metabolism
@@mikec5259check out Kate Deering or Ray Pete
@mikec5259 LOTS of contradictory info unfortunately.
I find I don’t need as many calories as I did when young. I’m 55.
👍
I'm 62 and its HAAARRRD to get motivated to work out and being when I was 50 I was bench pressing 360lbs and then I had a stroke and couldn't walk unassisted for a couple years and gained 40lbs and now I have lost 30lbs and am trying like hell to stay consistent at the gym but man is it hard at 62,
I wish I had Pat's motivation, But then if my wife looked like his perhaps I would be more motivated. LOL Just kidding...
Track your macros bro!
Sounds like CrossFit is the answer
Have you started any new medications? I workout regularly, watch my calorie intake and keep my sugars extremely low. When I recently needed to start taking a low dose blood pressure med, I put on 5-8lbs out of nowhere. No matter what I'll take a few pounds over a stroke or hart attack! Getting older aint for pussies 😉😁
Intermittent Fast and Carnivore Diet and he will drop weight.
Come join us at a local crossfit affiliate!
8:57
"reducing my calories"
Calorie chasing is pointless.... He's obese because of his diet. It's not genetics.
He probably chugs giant mugs of double chocolate protein powder blended with a couple of pounds of various fruit because that's what some fitness guru said to do.
Carnivore diet would change his life but you have to want to change. People love to eat.. I love to eat.. It wasn't easy to change. Pizza, Pasta, Beer, cake, pie, fruit, bread, bar-b-q slathered in sugar loaded sauces, etc, etc. Fruit juice is one of the worst offenders.. More sugar than a cola pop.
From the size of him, he doesn't want to change. He eats for comfort.
Increase your heart rate
Pat, I heard you say you eat like a bird. How many grams of protein are you eating per day?
Any Bone Broth Pat?
This is basic Dude stuff !!