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My body is falling apart. Tips?

V

Vicetrailia

Banned
Bros, I m hitting 35 soon and I feel completely different than when I was 30. Duh right? But let me explain.

My job is demanding, I work 60 hours a week in the office and then some outside as well.

That’s not a big deal other than the fact that I haven’t been able to gym/do sprints/etc like I want, I’m exhausted. I’m trying to remedy this by ordering in a peloton bike to do stuff before/after work in an effort to save my lower body, but it won’t be in until feb.

But since I stopped exercising a lot, now my right shoulder hurts, my knee hurts, I weigh the same because I eat way less but I’m still developing a small belly, and I’m just significantly weaker. It sucks, but a year after stopping my body is definitely caving. My eating and drinking habits are solid btw.

Tips anyone? Can’t work out like i used to, but I gym when I can (every 2 weeks) and do air squats at work. I have some dumbbells at home but it’s not the same (no actually it’s sucks).

What do you guys do?
 
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V

Vicetrailia

Banned
Maiden Voyage said:
Yoga. Every day. Make the time.
Click to expand...

I have had a lingering wrist injury for years so I can’t do the wrist dependent stuff like I used to, have any good yoga styles? I used to do the 10 minute stuff and hiit programs but always ran into that issue so it got stale. I used to do classes a few times a week before my decline, but would short bursts of yoga really help me now?
 
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Maiden Voyage

Maiden Voyage

Gold™ Member
Vicetrailia said:
I have had a lingering wrist injury for years so I can’t do the wrist dependent stuff like I used to, have any good yoga styles? I used to do the 10 minute stuff and hiit programs but always ran into that issue so it got stale. I used to do classes a few times a week before my decline, but would short bursts of yoga really help me now?
Click to expand...

Yoga With Adrienne on YouTube. Adjust as needed.
I’ve old injuries from skateboarding as a teen / 20-something and daily yoga has been such a game changer.
 
O-N-E

O-N-E

Member
You say you're eating right, but we really don't know that unless you tell us exactly what you're eating and how much.

With regards to the exercising, you said yourself the pain came in once you stopped. So either you're going to find the time and do it, or not. Should cover as much of the body as possible. I'd recommend the basic calisthenic exercises at whatever level you feel comfortable.
 
F

Foamy

Unconfirmed Member
Yup. Thats the age I noticed I started waking up sore. Before that I could pound the shit out of my body and never feel sore.
As you get older injuries take longer to heal.
 
EviLore

EviLore

Expansive Ellipses
Staff Member
Vicetrailia said:
Tips anyone? Can’t work out like i used to, but I gym when I can (every 2 weeks) and do air squats at work. I have some dumbbells at home but it’s not the same (no actually it’s sucks).
Click to expand...

That's not exercise. You have to put in the work legitimately. I tend to feel awful if I don't work out for at least an hour daily these days.
 
Punished Miku

Punished Miku

Banned
I had to start getting up at 430am. I'm at the gym 5-630. At work 730-4 or 5. Then I walk or stretch after work for 30 minutes.

Best thing for me is getting the workout over with super early, because I get swamped with stuff every day. And it's nice to be the first one in the gym after they've cleaned all the equipment and no one is there, in terms of pandemic safety.

If nothing is like the gym for you, then make time for the gym. Personally, I don't see an exercise bike doing it for you but maybe it will be awesome.

If you feel weaker, nothing is really going to change that besides strength training, in addition to your cardio and endurance training. Pushups, dumbells, etc is at least something. But you don't like those, so again - you basically have to go to the gym. Go early.
 
Tschumi

Tschumi

Member
Look.. you need to take your time. If you try to fix your body in a week, or a month, you could overwork your joints and muscles and land in the shit. Baby steps, keep your exercises low impact - Jogging and lifting weights can be really stupid ideas when your body is a bit out of shape, swimming is better.

Also, when you get your bike, don't rely on it alone to keep your weight in check - you will still have to eat intelligently. And at your age it is incredibly important that you stretch the hell out of your legs after every extended bike ride.
 
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DunDunDunpachi

DunDunDunpachi

Banned
The idea of "getting a workout in" as if one big session will compensate for hours and hours of sedentary lifestyle is misguided, even though that seems to be the be all end all approach to modern fitness.

Think, instead, of packing your day full of 30-90s second heart-spiking exercises and then reducing the time between these sessions. Maybe you'll only be able to get 5 or 6 in per day. That's fine. Keep improving your habit until you're getting up every hour and spiking your heartrate, and then every 45 minutes, and then every 20 minutes, etc. You have to get a toe-hold somehow. Work your way up from there. Establishing the routine is your golden ticket. Gyms provide a fairly hard routine since you don't drive there to do anything else, but they're also easier to skip or miss. I see a lot of people who seem to drift aimlessly without a gym to keep them in check. That's not really fitness, now is it? Genuine fitness shouldn't be so easy to lose.

I believe this same principle applies to other habits. It is better to establish an all-day routine so that any missed sessions -- which are inevitable -- won't have as big of an impact on your weekly totals.

quick edit: turning 33 next year, and up until a few years ago I was a 300+ lb lardass.
 
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Punished Miku

Punished Miku

Banned
DunDunDunpachi said:
The idea of "getting a workout in" as if one big session will compensate for hours and hours of sedentary lifestyle is misguided, even though that seems to be the be all end all approach to modern fitness.

Think, instead, of packing your day full of 30-90s second heart-spiking exercises and then reducing the time between these sessions. Maybe you'll only be able to get 5 or 6 in per day. That's fine. Keep improving your habit until you're getting up every hour and spiking your heartrate, and then every 45 minutes, and then every 20 minutes, etc. You have to get a toe-hold somehow. Work your way up from there. Establishing the routine is your golden ticket. Gyms provide a fairly hard routine since you don't drive there to do anything else, but they're also easier to skip or miss. I see a lot of people who seem to drift aimlessly without a gym to keep them in check. That's not really fitness, now is it? Genuine fitness shouldn't be so easy to lose.

I believe this same principle applies to other habits. It is better to establish an all-day routine so that any missed sessions -- which are inevitable -- won't have as big of an impact on your weekly totals.

quick edit: turning 33 next year, and up until a few years ago I was a 300+ lb lardass.
Click to expand...
That's definitely a different approach. What are you talking about? Like 90 seconds of jumping jacks or pushups?
 
DunDunDunpachi

DunDunDunpachi

Banned
Punished Miku said:
That's definitely a different approach. What are you talking about? Like 90 seconds of jumping jacks or pushups?
Click to expand...
Sure, sessions like 90 seconds of one-handed planks, or 60 seconds (each) of standing on one foot w arms raised above head, or 30 seconds of heavy kettlebell swings, or 60 seconds of yoga plow pose, or jump rope, or pushups, or whatever. It's preferable to work on something that's actually challenging for you. No need to "downgrade" to wimpy stuff. Volume training is volume training and over the course of the week such a habit will put in a lot of raw hours. I probably work out 20-30 hours (lowball) per week using this method, every day, full body, no rests, no soreness.

Undoubtedly, this is a different paradigm than going to a gym, hauling max weights, forcing your muscles to submit to hypertrophy, and then resting for repair for 24-48 hours. Someone accustomed to that paradigm can easily switch over, but it takes discipline and patience.
 
poodaddy

poodaddy

Member
I can definitely empathize with feeling like crap when you can't train, though most of my injuries honestly came from overtraining, so I'm on the other end there. I do too much, fuck myself up, then I can't train for a while while I recover. It's a vicious cycle, but I've recently been doing a lot better with it than I used to. I still over do it sometimes, (absolutely ruined my right shoulder fairly recently, but I'm working out the kinks pretty well), but for the most part I've learned to just follow some common sense lifting protocols with training and I've learned a lot about my body through all my injuries. I know the difference between "good pain" and "bad pain" now, and that informs me on when to stop and when to proceed, stuff like that.

That being said, I know that's not necessarily relevant to your plight brethren. I'll say this though, in my garage is a squat rack, a deadlift platform, a bench, a weight sled, various harnesses and sleeves, a heavy bag and a chain, two battle ropes of different thicknesses, three barbells, adjustable power blocks dumbbells, and various specialty bars of varying usefulness. If you told me tomorrow that I could only have one piece of equipment in my life and that I'd have to happy with it, I'd probably take the prowler or the weight sled and I'd be perfectly content with that, as high intensity cardio is about one of the healthiest and most effective forms of training in the world. The reason I'm telling you this? Well, because it sounds like you're overwhelmed brother, so you could use some focus. If I were you, I'd choose one piece of workout equipment that allows you to do more than just cardio, or even just one exercise, and I'd focus my free time on improving just that one area right now, that is until I had more time to get into other styles of training effectively for a more complete fitness profile. For you, I'd say if you just got outside on breaks about 8 to 15 times a day and sprinted HARD for at least ten seconds each time, (after dynamic stretches and warming up of course), you'd be amazed at how strong, fast, and durable you'd become in an unbelievably short time. Just make sure you run properly as most people don't know how to run, such is why they fuck up their knees.

I don't know how many breaks a day you get, but let's say you did two great all out sprints on two of your breaks, and four great ones on lunch before you ate, that's eight great reps of high intensity exercise already. When you get home, knock out four more, you're at 12. Believe it or not, that's actually a lot of sprinting, and the amount of leg, spinal erector, shoulder, and trap power you'd build by doing that every day would be unreal, and you wouldn't need any equipment to do it. It'd also be far less loading of the knees than long distance running, so you're less likely to incur an overuse injury to the knees or ankles as is so common with running. Give it some thought there brother, but I hope you find a way to fit it in; I know it's difficult, but I know you can do it if you try. You're a badass, you just have to remind yourself that you are. Good luck brother, I hope it works out for you.
 
Yoboman

Yoboman

Member
Vicetrailia said:
Bros, I m hitting 35 soon and I feel completely different than when I was 30. Duh right? But let me explain.

My job is demanding, I work 60 hours a week in the office and then some outside as well.

That’s not a big deal other than the fact that I haven’t been able to gym/do sprints/etc like I want, I’m exhausted. I’m trying to remedy this by ordering in a peloton bike to do stuff before/after work in an effort to save my lower body, but it won’t be in until feb.

But since I stopped exercising a lot, now my right shoulder hurts, my knee hurts, I weigh the same because I eat way less but I’m still developing a small belly, and I’m just significantly weaker. It sucks, but a year after stopping my body is definitely caving. My eating and drinking habits are solid btw.

Tips anyone? Can’t work out like i used to, but I gym when I can (every 2 weeks) and do air squats at work. I have some dumbbells at home but it’s not the same (no actually it’s sucks).

What do you guys do?
Click to expand...
Eat more, exercise more

You aren't doing yourself any favours by having a shitty diet and going to the gym once every 2 weeks. Well you might as well not be going at all
 
V

Vicetrailia

Banned
poodaddy said:
I can definitely empathize with feeling like crap when you can't train, though most of my injuries honestly came from overtraining, so I'm on the other end there. I do too much, fuck myself up, then I can't train for a while while I recover. It's a vicious cycle, but I've recently been doing a lot better with it than I used to. I still over do it sometimes, (absolutely ruined my right shoulder fairly recently, but I'm working out the kinks pretty well), but for the most part I've learned to just follow some common sense lifting protocols with training and I've learned a lot about my body through all my injuries. I know the difference between "good pain" and "bad pain" now, and that informs me on when to stop and when to proceed, stuff like that.

That being said, I know that's not necessarily relevant to your plight brethren. I'll say this though, in my garage is a squat rack, a deadlift platform, a bench, a weight sled, various harnesses and sleeves, a heavy bag and a chain, two battle ropes of different thicknesses, three barbells, adjustable power blocks dumbbells, and various specialty bars of varying usefulness. If you told me tomorrow that I could only have one piece of equipment in my life and that I'd have to happy with it, I'd probably take the prowler or the weight sled and I'd be perfectly content with that, as high intensity cardio is about one of the healthiest and most effective forms of training in the world. The reason I'm telling you this? Well, because it sounds like you're overwhelmed brother, so you could use some focus. If I were you, I'd choose one piece of workout equipment that allows you to do more than just cardio, or even just one exercise, and I'd focus my free time on improving just that one area right now, that is until I had more time to get into other styles of training effectively for a more complete fitness profile. For you, I'd say if you just got outside on breaks about 8 to 15 times a day and sprinted HARD for at least ten seconds each time, (after dynamic stretches and warming up of course), you'd be amazed at how strong, fast, and durable you'd become in an unbelievably short time. Just make sure you run properly as most people don't know how to run, such is why they fuck up their knees.

I don't know how many breaks a day you get, but let's say you did two great all out sprints on two of your breaks, and four great ones on lunch before you ate, that's eight great reps of high intensity exercise already. When you get home, knock out four more, you're at 12. Believe it or not, that's actually a lot of sprinting, and the amount of leg, spinal erector, shoulder, and trap power you'd build by doing that every day would be unreal, and you wouldn't need any equipment to do it. It'd also be far less loading of the knees than long distance running, so you're less likely to incur an overuse injury to the knees or ankles as is so common with running. Give it some thought there brother, but I hope you find a way to fit it in; I know it's difficult, but I know you can do it if you try. You're a badass, you just have to remind yourself that you are. Good luck brother, I hope it works out for you.
Click to expand...

I like high intensity training like that, but technique is the key or I do get setbacks. I’m not in that kind of shape anymore so as people have mentioned I gotta go slow. But really that’s my main way of staying in some type of shape and looking decent...i just gotta mold a routine. I figured that’s what I would be doing on the bike before/after work (for my leg muscles not cardio honestly) on the weekends, do some sprints after work and as you pointed out reduce my exercises and focus on full body stuff. I want to decrease obstacles a Dun mentioned but also focus, so I will kick the gym since it’s not working out. Another big part will be finding ways to work less but like you said I’m overwhelmed.

Oh and stretch, I don’t stretch, and I do like yoga but we’ll see.
 
diffusionx

diffusionx

Gold Member
Nobody should be feeling like their body is falling apart at 35. I know a lot of people do, it's practically a meme, but it's a pathetic one, because think of our ancestors who worked in the field until they were in their 60s.

Modern life leads us down that path though, but it just means you have to make physical and mental health a priority in your life.

Now, you should be trying to exercise 3-4 times a week. Personally speaking for many years I had this weird pain in my knee that would flare up at random times. Eventually, once I started going to the gym more and exerting myself more, it just went away. I honestly have not felt it in at least 5 years. Honestly even getting started with something like Ring Fit Adventure every day would be a massive improvement.

Also - it is tough to square away the idea that you are eating and drinking ok and also gaining a small belly. When it comes to a good weight, honestly, what is your BMI? I know BMI gets shit on a lot but ultimately I think it's a good guide for 98% of people.

And you also need to make sure that you are sleeping well.
 
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gunslikewhoa

gunslikewhoa

Member
Anybody can find time for kettlebells.

Simple and sinister or something like Mon - Thur swing / clean and press, Tue - Fri Turkish get ups / squats, snatches on Saturdays if your hands won't tear.

30 mins in your living room before work. You won't miss the time because you'll sleep better and need less of it (sleep) inside of a month.
 
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FreedomOfSpeech

FreedomOfSpeech

Banned
I bought a barbell and some other lift-utensils, and I just do exercises while watching stuff. It beats crystallizing from merely sitting down.

Maybe not work 60 hours per week.
 
V

Vicetrailia

Banned
diffusionx said:
Nobody should be feeling like their body is falling apart at 35. I know a lot of people do, it's practically a meme, but it's a pathetic one, because think of our ancestors who worked in the field until they were in their 60s.

Modern life leads us down that path though, but it just means you have to make physical and mental health a priority in your life.

Now, you should be trying to exercise 3-4 times a week. Personally speaking for many years I had this weird pain in my knee that would flare up at random times. Eventually, once I started going to the gym more and exerting myself more, it just went away. I honestly have not felt it in at least 5 years. Honestly even getting started with something like Ring Fit Adventure every day would be a massive improvement.

Also - it is tough to square away the idea that you are eating and drinking ok and also gaining a small belly. When it comes to a good weight, honestly, what is your BMI? I know BMI gets shit on a lot but ultimately I think it's a good guide for 98% of people.

And you also need to make sure that you are sleeping well.
Click to expand...

My diet is fine, I rarely eat out, have a balanced diet and at work only eat healthy things all day. I do drink socially but hey. I lost muscle, performance and etc but stayed at the same weight range. I’m still looking fit but I have diminished quite a bit.

The main issue is that I’m always sitting down crystallizing (love the term haha) and lead a sedentary life at work. That has given me new pains never experienced before. At my desk I don’t take breaks, eat lunch from there and only walk for meetings (most are on teams now). When I get home late at night I cook/eat, do some type of garbage workout and pass out. Yeah and I don’t sleep well but take melatonin and unison, still don’t sleep well.

Yup so I’ve had trouble adjusting to the changes in my life, so I’m trying to make adjustments.
 
StreetsofBeige

StreetsofBeige

Gold Member
I don't work out since I don't feel like it, but I should do it. Since I turned 40 years back, it's not the same as my younger days.

I remember when I was late 20s - early 30s, felt fine. And a guy at work whose older and worked out a lot said, just wait till you're 40 bud. Dead on correct. He's got to be in his 50s by now and surely way fitter than me.
 
Kenpachii

Kenpachii

Member
Vicetrailia said:
Bros, I m hitting 35 soon and I feel completely different than when I was 30. Duh right? But let me explain.

My job is demanding, I work 60 hours a week in the office and then some outside as well.

That’s not a big deal other than the fact that I haven’t been able to gym/do sprints/etc like I want, I’m exhausted. I’m trying to remedy this by ordering in a peloton bike to do stuff before/after work in an effort to save my lower body, but it won’t be in until feb.

But since I stopped exercising a lot, now my right shoulder hurts, my knee hurts, I weigh the same because I eat way less but I’m still developing a small belly, and I’m just significantly weaker. It sucks, but a year after stopping my body is definitely caving. My eating and drinking habits are solid btw.

Tips anyone? Can’t work out like i used to, but I gym when I can (every 2 weeks) and do air squats at work. I have some dumbbells at home but it’s not the same (no actually it’s sucks).

What do you guys do?
Click to expand...

Get fitness machines at your home.

When u roll out of bed stretch get on it and bike/run/whatever cardio machine u get for 30 minutes. shower + eat start your day.
Come home? best thing to do is train outside with a bike ( i don't like running outside because easier to get injured which u want to avoid at all cost when u do training for getting more healthy ). If u can't do that, run another 30 minutes when u get home then eat and crawl back in your man cave until its sleepy time.

Problem if you don't got motivation, see it as a second job. U wake up don't think just do like u eat in the morning its something of a basic need u have to go through. When u come home same thing, u are not done yet with your day train and after that u are done.

Then fix your eating after a few months of doing this so your body is completely used towards the pressure of training and u will become a god again.
 
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Devonshire

Devonshire

Banned
I work from home, but I substituted a big workout ball for a desk chair and it’s been great for keeping my core engaged when my workweek gets long.
 
Woo-Fu

Woo-Fu

Banned
Kenpachii said:
Get fitness machines at your home.
Click to expand...
Most of the people with the willpower and discipline to use a fitness machine get the exercise they need without the machine. Those who don't? They buy one machine after another each of which sits there gathering dust because it won't magically do all the work for them.

The best way to get your body into shape is get your mind into shape. Discipline, self-control, willpower, commitment to achieving realistic goals, etc. Then if you want to be in better shape you'll simply do what it takes because you recognize that's how it works instead of continually lying to yourself.
 
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Furlong

Furlong

Banned
Go to Youtube and do a search for "naked yoga". I spend about an hour a week watching these video's and at the end of a typical session I am sweating, shaking, weak at the knees - but at the same time feel like I'm ready to take on the world. It's the only exercise I need.
 
highrider

highrider

Banned
I would literally die having to be in an office that much, you might be a person with high physical energy. It’s not really natural to have largely sedentary days abbreviated by high intensity workouts. I work in a physical trade so it’s perfect but maybe find ways you can be more physically active all day. I’m 53 and fairly convinced that medium to low impact activity with very brief periods of high intensity is the key. Like all I do is burpees, push-ups and sit ups and play basketball. I never work out for more than 10 or 15 minutes and basketball is entertaining cardio 👍

edit: Amish people are the healthiest looking people I’ve ever seen. That work all day agricultural life is good for you. If you look at an Amish kid compared to one of our public school dumplings it’s a night and day difference.
 
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DavidGzz

DavidGzz

Gold Member
I make time for my health plus I love looking good and being strong. 1.5-2 hours a day of lifting. I'm 39 and my avatar is a recent picture. You just have to want it more. Maybe a little less tv and/or video games and more lifting.
 
EverydayBeast

EverydayBeast

ChatGPT 0.1
I see no difference between 30 and 35 there’s no real problem here, caring about your body is a great concern from OP start working out tomorrow.
 
O

Outlier

Member
If your job is killing you then you are killing yourself, for the job.

Either stop working long hours or it's time for a new job.

What's the point in working yourself to death if you lose the chance to enjoy the fruits of your labor?


In my experience: I've been at my current "job" (physical labor) for over 5 years and used to do frequent overtime, to finish tasks and/or help others. As time went on I started gaining weight, due to stress eating after work and before bed.

When I found out that I was approaching overweight status (almost 2 years ago), I immediately went on a weight-loss diet and lost 15 - 20 pounds in 2 months.

Starting this year I since stopped the diet, but believe it or not I am slowly still losing weight. Why? I no longer cave into doing frequent overtime, which lead to less stress, which lead to less stress eating.

There's always a need to finish something that missed the deadline, but if it is out of my control or we get double work loads, I'm only doing the bare minimum and I'm outta there.

The job doesn't care about my well being, but I do. It also doesn't pay justifiable wages, so I won't kill myself, for the bottom line.

Money only gets you so much.

Hopefully this outside perspective helps.
 
12Goblins

12Goblins

Lil’ Gobbie
You need to spend a lot of time on a foam roller to prevent musculoskeletal injuries as you get older, especially if you are lifting heavy weights infrequently
 
E

Evil Calvin

Afraid of Boobs
I am 52, I never work out other than some walking, tread mill a couple days a week , maybe biking on weekends. I drink beer and eat like shit on the weekends, During the week I eat ok. I don't eat fast food. Other than that I am ok. Maybe you are working out too hard?
 
teezzy

teezzy

Banned
I work 10 hours a day on average sitting on my ass in front of my company laptop. I look far less healthy and youthful than I did when my work was more physical. My diet is healthier than it was then too. Shit sucks
 
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Tesseract

Tesseract

Banned
cardio and calistenics every day

good posture

clean eating @ or around 1g of protein per pound per day

drink lots of water, eliminate most or all sugars

 
DavidGzz

DavidGzz

Gold Member
haxan7 said:
Get your bloodwork done to check your testosterone levels. TRT is a game changer.
Click to expand...

This. I've never had the symptoms yet so never had it checked but I hear this all the time. I have a good friend who is on it and he says he never gets sore from lifting now. I can't imagine myself on it. Sounds amazing


Tesseract said:
eliminate most or all sugars.
Click to expand...


Sounded good till this part. Sugar is fine. It's in fruit. I have an insane amount of fruit. Cake and pop tarts too but I don't advise that since most can't control calories with those items.
 
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Coolwhhip

Coolwhhip

Neophyte
Tesseract said:
cardio and calistenics every day

good posture

clean eating @ or around 1g of protein per pound per day

drink lots of water, eliminate most or all sugars

Click to expand...


f0u4hlnrrz841.jpg
 
Tesseract

Tesseract

Banned
DavidGzz said:
This. I've never had the symptoms yet so never had it checked but I hear this all the time. I have a good friend who is on it and he says he never gets sore from lifting now. I can't imagine myself on it. Sounds amazing





Sounded good till this part. Sugar is fine. It's in fruit. I have an insane amount of fruit. Cake and pop tarts too but I don't advise that since most can't control calories with those items.
Click to expand...
natural sugars are fine in moderation

i eat plenty of strawberries and blueberries, smidge of dex in pre pump
 
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