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I had a health scan earlier this year, and the doc said my visceral fat is too high.
 
I had a health scan earlier this year, and the doc said my visceral fat is too high.
Don't worry about getting too get rid of it, you can't target it or see it, it will lesson as you get healthier and lose body fat.
Out of interest, what was the scan?
 
Don't worry about getting too get rid of it, you can't target it or see it, it will lesson as you get healthier and lose body fat.
Out of interest, what was the scan?

I had what they thought was a heart attack. So they wired me up to this machine, monitored my heart, then blood tests and numerous other tests including a CT scan. It ended up being a torn intercostal muscle. Painful to say the least.

She just said my internal fats are strangling my organs and putting stress on.
 
I had what they thought was a heart attack. So they wired me up to this machine, monitored my heart, then blood tests and numerous other tests including a CT scan. It ended up being a torn intercostal muscle. Painful to say the least.

She just said my internal fats are strangling my organs and putting stress on.
Close call, songs like it's done you a favour! As always, the most important thing is to get your eating and drinking in check.
Even small adjustments can have massive effects and if you aren't eating fatty food etc then you won't have to burn it off and what you have will go.
 
I hurt my lower back on squats this week. After 2 weeks of holiday,food & drinks, it was supposed to be a light workout in gym.Only doing 60kg on squats and on 7th rep of 2nd set, kind of lost tightness on upper inner thighs. Hard to describe but don't think it was serious. Still stopped the session. Getting better after 2 days and hoping nothing that need visit to GP.

I've been working very light this year with high reps. Also had enough rest period lasting at least a week after every 6-8 weeks of workout. First it was left shoulder pain which is showing no signs of going away and now this. Only changes from previous years (as long as this thread) are all high rep at 70% and some calorie deficit. Is it possible these are related? or high rep exercises are not suitable for me? I've not changed any exercises apart from Bench press which I've not done for 2 months now. I don't think fitness was issue as I was on treadmill for almost 30 min covering slightly over 4km before lifting.
 
I stopped having sugar, milk lager, bread. So black coffee maybe 5+ cups a day, which took a while but its OK now.

Cereal with yoghurt, no fast foods, had e coli which helped me lost 1st in two weeks lol

Just need to get my energy back, get outside and exercise.

Fit by 50 is the target.
 
I hurt my lower back on squats this week. After 2 weeks of holiday,food & drinks, it was supposed to be a light workout in gym.Only doing 60kg on squats and on 7th rep of 2nd set, kind of lost tightness on upper inner thighs. Hard to describe but don't think it was serious. Still stopped the session. Getting better after 2 days and hoping nothing that need visit to GP.

I've been working very light this year with high reps. Also had enough rest period lasting at least a week after every 6-8 weeks of workout. First it was left shoulder pain which is showing no signs of going away and now this. Only changes from previous years (as long as this thread) are all high rep at 70% and some calorie deficit. Is it possible these are related? or high rep exercises are not suitable for me? I've not changed any exercises apart from Bench press which I've not done for 2 months now. I don't think fitness was issue as I was on treadmill for almost 30 min covering slightly over 4km before lifting.


it's easy to strain / injure yourself when doing the heavier compound movements like the squat and deadlift...as it's easy to become distracted or lose concentration - you need to be focused on every single rep, but then sometimes sessions can be hard..

i injured my right shoulder in March as I was doing a heavy kettlbell class of a monday (24kg), then push, pull, and legs sessions on the wed, thurs, and fri respectively, then when doing the dumbbell benchpress (40kg which was their heaviest weight) I went onto the smith machine and went upto 85kg and I just lost all strength and was out the game for months :( - but back now..

you should also consider doing some rotor cuff work for your shoulder (check youtube for examples) and using very light weights, or even bands, and I'd leave your 4km run for a seperate cardio session and just do some warmup sets of the exercise you'll be with light weights to activate the muscle(s).. :)
 
Male
35 years
6ft 2"
84kg
Play football twice a week(1hr each no drills just kick about)
Construction worker
Haven't been to the gym in over 10 years, was always on the slim side growing up and only really started to put on weight in my 30's
Am happy with my weight but looking for a routine that will build strength and also give me a better physique.
Can this be done going to the gym 3 days a week?
Also has can you recommend a good routine to achieve this as I've no clue where to start

Thanks in advance
 
Check out any of the 5x5 variations. These should feels easy at first but stick to the plan and do not increase weight too much/too early.
 
Hey I saw in an earlier post in this thread that you recommended a workout with squatting every workout. Isn't that a lot of squatting? haha Or is that normal? Thanks!
 
that's a 5x5 routine...it's only 3 times a week... :)
 
it's not a waste, but stick at it, and make sure you're progressing each session...
 
it's easy to strain / injure yourself when doing the heavier compound movements like the squat and deadlift...as it's easy to become distracted or lose concentration - you need to be focused on every single rep, but then sometimes sessions can be hard..

you should also consider doing some rotor cuff work for your shoulder (check youtube for examples) and using very light weights, or even bands, and I'd leave your 4km run for a seperate cardio session and just do some warmup sets of the exercise you'll be with light weights to activate the muscle(s).. :)

Thanks for replying and advice. It seems like not a serious injury and was back in gym after a week's rest. Still to get back to best on squats but picking up nicely on deadlifts (135kg). Funny that this is what I usually tell to others in gym when I see starters doing squats/deads with super bad form or going straight on heavy weights.

As for rotor cuff, I've face pull off on every upper body work days, internal/external rotation on cable and at least one form of row. Not getting any better or any worst but limited to overhead press and incline DB presses atm. Also sleeping position on same side not helping much. I've already been to strong prescription on shoulder issue few yrs back but this one is not as bad in pain scale. I'm giving end of this year before going sports injury specialists route (GP's are waste of time, tried already).
 
Hi

Info:
Almost 40 year old male
5 feet 7 inches, 60 kilos (that’s been my average weight for the whole of my adult life, so very very constant)
Started running again regularly (after about 2-3 years of stopping)
Eat quite healthily (almost zero processed meals) though too much of a sweet tooth (chocolate addict) and have recently got a bit of a belly that I need to lose!



I started on this youtube video this week and Bob Harper mentions (6 minutes in) using up to 12lbs for this workout, which equates to about 5.5 kilos (he mentions less for beginners). I had a doubt about something on the video and asked a question on a music forum I sometimes visit. Anyway, at the same time, I asked if 2 x 3kg weights would be ok for this kind of workout.

One guy seemed to suggest I was a little girl for choosing such light weights and recommended me going to gym, suggesting that I’ll lose motivation at home in spite of not knowing me at all (I’m more than happy doing a workout in my flat alone!). Then another guy said oh you’ll outgrow 12lb weights in no time. In other words, I guess he was saying it was a waste to buy them.

However, in the video linked it looks to me like the weights the 2 guys are using are not that heavy and my intention is not to get pumped up with massive biceps, just fit and a bit stronger.

Any opinions on what size of weights to buy? As I say I'm not looking to get massive and don't want to focus on bench pressing, purely weight lifting as that kind of stuff would demotivate, bore me and make me give up ;)

Thanks in advance!
 
is your body weight a typo? 60kg to me is very light for your height and age. Crossfit guys will have better answer to your questions.
 
Hi

Info:
Almost 40 year old male
5 feet 7 inches, 60 kilos (that’s been my average weight for the whole of my adult life, so very very constant)
Started running again regularly (after about 2-3 years of stopping)
Eat quite healthily (almost zero processed meals) though too much of a sweet tooth (chocolate addict) and have recently got a bit of a belly that I need to lose!



I started on this youtube video this week and Bob Harper mentions (6 minutes in) using up to 12lbs for this workout, which equates to about 5.5 kilos (he mentions less for beginners). I had a doubt about something on the video and asked a question on a music forum I sometimes visit. Anyway, at the same time, I asked if 2 x 3kg weights would be ok for this kind of workout.

One guy seemed to suggest I was a little girl for choosing such light weights and recommended me going to gym, suggesting that I’ll lose motivation at home in spite of not knowing me at all (I’m more than happy doing a workout in my flat alone!). Then another guy said oh you’ll outgrow 12lb weights in no time. In other words, I guess he was saying it was a waste to buy them.

However, in the video linked it looks to me like the weights the 2 guys are using are not that heavy and my intention is not to get pumped up with massive biceps, just fit and a bit stronger.

Any opinions on what size of weights to buy? As I say I'm not looking to get massive and don't want to focus on bench pressing, purely weight lifting as that kind of stuff would demotivate, bore me and make me give up ;)

Thanks in advance!

I think you are a touch confused about your healthy eating. It's tough to avoid processed foods and credit to you if you have achieved that, but all that good is undone with the old sweet tooth, chocolate, crisps etc all the nice stuff will more than undo any benefits of healthy foods.

As for the gut that will likely be a byproduct of poor diet, combined with a lack of a proper core/ab routine, but that's easy anough to fix with a decent and continued core workout about 3 times a week that should get it done in a about 4 months give and take.
 
I think you are a touch confused about your healthy eating. It's tough to avoid processed foods and credit to you if you have achieved that, but all that good is undone with the old sweet tooth, chocolate, crisps etc all the nice stuff will more than undo any benefits of healthy foods.

As for the gut that will likely be a byproduct of poor diet, combined with a lack of a proper core/ab routine, but that's easy anough to fix with a decent and continued core workout about 3 times a week that should get it done in a about 4 months give and take.

In fairness, I think it's pretty hard to accurately analyse someone's diet based on my comment that I have a sweet tooth and judge that all of that is completely cancelling out my generally healthy meals. It would have been different had I listed my typical daily intake then you could have rightly analysed it. It's not like I'm scoffing chocolate, buns and cakes on a daily basis, but of course I'm not denying it was sugar related, just that I don't think it is such a degree that it cancels out any healthy eating otherwise.

Of course, I need to cut down on sweet stuff (and have already been doing that for several weeks now) but putting on a belly could also be in small part due to age. Metabolism slows down with age as research shows. Anyway, I appreciate your advice 👍


is your body weight a typo? 60kg to me is very light for your height and age. Crossfit guys will have better answer to your questions.

Nope. As stated I have been 60 kg (give or take a few kilos) ever since I can remember. It's the way my body is like some people have big bones and no matter what exercise they do will always be on the large size. Well, I imagine that's the case and don't think it's something I'm ever going to change unless I want to change my diet and hit the gym hard.

I just went onto a BMI calculator and typed in my weight and height, under the results this section appeared:


Health aspects

Your weight is at a marginally lower level; in our view, it still should still be fine for your health. By classification of the WHO, you are "normalweight".

Being slim due to fitness is good for your health. In contrast, being slim or losing weight due to nicotine, or a reduced appetite, poor digestion or a serious disease would be a bad sign. Thus, your health prospects are excellent if you do not smoke and if your weight remains stable.

SBMI = 31/70

This assessment is based on the newly developed Smart Body Mass Index. Its ideal range is between 30/70 and 39/70.

Your Smart Body Mass Index (SBMI) is calculated as 31/70 or "31 points out of 70".
 
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Thanks for details on smart BMI :). Mine came 46/70 and an obese :(. Not that I knew it but comparing numbers, I do now suddenly feel like a very very fat man :mad:.
 
I wouldn't worry too much about BMI. Mine says obese and I'm anything but.

When it comes to putting on a belly, another common thing around this age is lower level of testosterone hormone in men. Your body naturally slows down the production around mid 30s IIRC. Some men earlier, some later. There is plenty of info on the net about modern men having more estrogen than they should and less testosterone than they used to. Too much male estrogen is linked to big belly, gynecomastia and many other negative things. It is thought, that much of today food is at cause here. One example is beer. Beer is meant to be linked to higher level of estrogen and as we all know drink a lot of beer = big belly.

Being similar age, I have been thinking about checking my hormone levels, but I don't have much faith in my GPs. They are all kids straight after university. I don't think they will know much about hormonal therapy. I would need to get them to get me an appointment with an endocrinologist, but that won't be easy.
 
No reputable doctor will refer you to an endocrinologist because you want to look like Arnie :D

PS you read too much rubbish on the internet ;)
 
No doctor will refer you to an endocrinologist because you want to look like Arnie :D
There are plenty of private TRT clinics that would be more than happy to do everything by mail without me having to leave my chair. However, the costs are extravagant.

BTW I don't want them to get me steroids for free. I want to check my hormones to see if everything is ok. If yes, then great. If not, then I want to do something about it.
 
There are plenty of private TRT clinics that would be more than happy to do everything by mail without me having to leave my chair.
There's your problem, you need to exercise more :devil::D

(joking)
 
I'm fat and an obese tho :D. I know someone who is 62kg (M 5.4 43yr) for almost all his adult life and he looks very tiny. New years resolution I'm going all out war on weight loss .

Never seen younger GP's and don't think they're new graduates from uni. But do have similar thinking to yours on trusting GP. Anything serious I always insists on going for tests (blood,ultrasound, xray etc).

Back to topic and on kpjf's question.
1) Yes you'll outgrow 5kg DB if consistently worked. Bio-mechanic as body will adapt.
2) Motivation up to you. Hardest part in gym is not to lift but to walk through the doors.
3) Size of wts to buy - on the video they're using DB for almost 40mins!! without any rest. If starting first time, always with the lowest weight you can do with proper form. Maybe better to try if have access to someone else's weights if not IMO 5kg/each is a good starting weight. If proven too heavy for exercise, you can adjust the time of exercise.
4) Never bought one but don't think DB are that expensive. Lighter weights are always good for warm ups in future. You'd probably used to it's worth anyway by the time you've moved up.
5) No experience with crossfit but don't think their main objective is to contest in bodybuilding shows. Right instructional video if the goal is to be fit. Don't worry you won't have massive biceps and legs with those.
6) You'll buy the next weight up in future anyway. Progressive overload and body adaption. Most important now is at what weight you can perform those exercise in good form.
 

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