And don't you look well! Respect, oh ancient one 😊

Can't wait for the YT vids of 90 y/o women calling guys "creepy" for glancing in their direction during glute workouts.

I'm the 90yr old that just wants to climb a tree..even if I have to nap before climbing back down🤷‍♀️🤣

@Physionic Age appropriation isn’t cool, man.😂😂😂😂

😂😅❤

Such comments give us - "younger" folks - some hope. Thank you for sharing.

TRT?

​@@ZmogusJaponijalady in thumbnail Is Joan mc Donald She started in her 70s

Great work! Have you ever thought about competing in powerlifting? I have a friend that starting lifting in his late 70s. He's now 86 and still competing. His 1 RM's started to go down when he was around 83, but still benches 185 lbs, squats 200 lbs, and deadlifts 275 lbs at 86. He's an inspiration. And he had cancer during that time. I'm 59 and whole-food plant-exclusive. I'm still making gains. I'm hoping to squat 315, deadlift 405, bench 250 by the end of the year. At my age this is still too little of weight to compete.

I take 500mg metformin daily in case it helps mitochondria.

I say for each decade after 30 ad one extra day for recovery annd you be as strong as ever maybe stronger!

​@@joeblow1748so at 90 years old, you work out 1 day, you rest for 7 days?

You got another 35+ years ahead of you. Keep working out and stay healthy.

​​@@MrQuay03probably. I'm 46 though and still only take a day or 2 off per muscle group; same as my 20s. But I'm also a farmer and we don't really get to stop anyway 😂

@@joeblow1748 Where did you get this idea of adding one more day of recovery for each decade after 30? I lift heavy five days per week and I'm 59. And I often add 6th day of cardio and junk volume (e.g. arms, calves, abs). I squat heavy twice per week (5 rep max) and deadlift heavy oncer per week. Bench, overhead press, and pendlay rows for my upper body days. My split is M: lower, Tu: upper, W: off, Th: lower, F: Upper push, Sa: Upper pull + deadlifts, Su: off.

Me too... 77 years and counting. Hi fat/low carb Ketogenic diet, intermittent and extended fasting, eat only 4 or 5 days a week, weight train daily, walks and cardio. Wish I had got this experience 50 years ago. Extended family sons and daughters all overweight, diabetic and arthritic but won't exercise or drop the carbs.... Sorry state of affairs where ignorance and faulty beliefs run riot.

Keep it up :)

Nice to see another Ghanaian in the comment section :) I'm nowhere near 62 yet, but I hope I'll still be doing my daily exercises by then. This video certainly motivates me to keep going, regardless of what age I am. Thanks​ @Physionic

@@Physionic Mos def!

work it out feed it great nutrition and protein and it will shine... like a well taken care of body.

Great u already started. My gains really started to slow after 70, so keep at it!

Hey Ken, I'm thrilled to hear it. There are many ways of tweaking one's routine to maximize these benefits. Don't be discouraged, you're still plenty young enough. :)

hang in there and keep working out.

@@Physionic thanks Nick!

@@TheTruthseeker1231 thanks!

KenHoover - Keep pumping as Arnold would say 😎💪

I'm confused. You used to "jog a mile after work most days?" Considering this, you were still at least 30 lbs overweight (that's not exactly fit) and didn't like to exercise until after a year of lifting? Those don't add up. You must of meant that you jog after work a only few times a year because you didn't like to exercise. People that jog most days love exercise and are typically fit. Most runners say, "it's the endorphins, man." You didn't get the runner's high? Whatever the case, keep up the good work and don't stop lifting. Also, don't forget cardio.

What is sarcopenia?

@@Padraigp It's the techical term for loss of muscle mass as you age.

​@@ted1045it's often due to lowering testosterone, lowered physical activity, and lowered sensitivity to dietary protein for muscle synthesis.

So great. New studies show incr protein doesn’t benefit older adults and may harm but ironically one study found when Vit D was given w/amino acids incl Lysene and whey supplement was effective reversing sarcopenia in participants. Exercise was effective even alone. Your dad is a great example. An Italian friend has much older relatives in a sml village in Italy. All healthy and active w/lifestyle - gardening, walking the hills etc but also get alot of sun w/o sunscreen (no cancer.) Lots of home made food incl pasta, home grown: food, wine, oil, and some meat and cheese. Sun/ Vit D is important. Wishing your dad peace and good health. ✌️

@@jmc8076 yep, the reason older people lose muscle is primarily because they don't rebuild it. It seems it's periods of bedrest that loses most of it and without extra activity they don't regain that strength back. No quantity of protein will ever outstrip the hormonal signaling that simply exercising does for creating muscle, bone, and joint tissue.

Wow!

Lack of motivation and thinking they know everything. It's an ignorance in that they just don't know about it.

Thanks, Mike!

Great work! Sorry about the accident and glad you overcame it. Now that you gotten healthy, maybe you're no longer glucose intolerant. You can start adding healthy carbs into your diet for better long-term health.

Agreed. At 77 I have been trying to develop muscles for unassisted pull ups, which I can't yet do. Using the technique of assisted, 4 sets of 3 reps to failure once a week, then 4 sets of 5 or 6 reps at slightly more assist 3 times a week, now 6 months into the program I have ditched 30kg of the assist, but each gain is getting harder and taking longer to achieve. I believe it is a case of diminishing returns, and there may well be a point of maximum possible achievement, perhaps set by age?

You can train movements which will recruit or bring on fast twitch conversion. Of course if you are not good at it, you will have to take your time and use a process to raise your level... You're not going to recruit or cause fast twitch conversion with endurance activities or activities which do not make use of force, control and speed.

I don't know the science behind this, first I heard of this, but I aways thought it was more lack of muscle and not being able move as fast. For example, when I was in my 20s and not working out like I used to, I got in a football game and when I tried to run as fast as I did in high school, I tripped over my own feet. I put this down as just not being as physically fit and some muscle loss. Interesting.

Notwithstanding the protein, are you consistently in a caloric surplus?

@@markaldridge5089 Recently, no, because I am trying to lose some body fat, but, generally, yes. It’s possible that most of the time I am at maintenance calories, which would slow muscle growth.

@@thedavidguy01 Interesting - I'm wrestling with this issue. Age 65, lucky to have been lean all my life (I'm sure this is genes rather than effort on my part as my entire family over 2-3 generations were all v lean). However, I'm now realising that while being lucky with genes has served me very well so far, it's been dawning on me (especially after reading Peter Attia's book Outlive) that I may be heading for skinny old man syndrome unless I take serious action. I find it very difficult to put on muscle - but in my mid 50s I invested in a personal trainer for 3 - 6 months who put me through 3 intense gym sessions per week and said I HAVE to be consistently in calorie surplus, and with my lean build shouldn't worry about body fat. It worked pretty well albeit that's all gone now. He did make a good point in that by doing this work and being motivated I naturally was more active in other ways - I was running, cycling and swimming at the same time and did a few mini-triathlons. But - he also said that I was probably significantly underestimating my calories burned and so should be obsessive about eating more than that to put on mass. Bit of a ramble, but I reckon this might be a common issue for "older" folks who have a relatively lean starting point. Anyhow, good luck!

​@@thedavidguy01 Try isometrics.

Correction - it's the motor neurons that lose density but the fix remains the same

I already sold motorcycle. Cross country mountain bike 3 times a week lift 2 times a week. Yeah i was patching roof yesterday. 65yrs

Great job on reversing your glucose intolerance and/or insulin resistance (I'm guessing that's why you shared your A1C). How's you LDL? Or are you one of those people that don't care? If so, good luck with taking that risk. There's not enough evidence showing the LDL has nothing to do with heart disease, yet. BTW, I eat a "high" carb diet (65%) and my A1C is 4.5% and my fasting glucose is 82 mg/dL. We are all different. Adding a few tablespoons of olive oil increased my LDL from 90 to 120. Myself, I don't want to take the risk that LDL doesn't matter. If I find out that I'm wrong, it would be too late. It takes a decade or more for atherosclerosis to develop and there are no symptoms. If your LDL is not sky-high, keep up the good work.

Show her Ernestine* Shepard. 87 now, bodybuilder. Started training at 56 because doctors warned her about her bone health.

@@stefanisilva2493 I would look at her as goals. My sister in law would probably would worry about getting too "bulky".

@@aniE1869🙄🙄🙄

​​@@stefanisilva2493Ernestine Sheppard 😊 started in her 50s Post menopause Joan McDonald is in thumbnail She started in her 70s Takimika on KZfaq started at 65..to lose weight Now, she teaches younger women She's 93

@@kathleenking47 Thanks, I forgot her first name. This others I didn't know, very inspiring!

Wow. As the saying goes, you don't stop moving when you get old, you get old when you stop moving. My 74 yo grandfather still fells trees and splits firewood for the winter.. hauls furniture by himself, replacing his own roof.. maybe not as fit as your teacher but few guys in their 20's can do many pull-ups these days, nevermind 70+ year olds! Always a great motivator. There's a lady that walks to the coffee shop every day, that's 84, she barely looks a day over 60 and is sharp as a tack.

WOW!!!!!! NO WAY!!!??

@@Physionic hard to believe but it's true 👍

I sincerely hope you age, and live a healthy life.

She's 93😊

It is yet to be proven tho

Awesome! Best of luck!

Need 1gm protein/lb. of lean mass. Be sure it's quality, not plant filth. Be sure you get amino acid leucine in your meals. Or supplement it.

got "Inside" and read study. Glad they did it but not super-impressed with much of the protocol. Encouraging first step, but much remains to be done. Hope there are other groups working on these cohorts.

Thanks for sharing!

I am 75doing moderate cardiac for 42yrs and start doing strength traing 2per week for 2years. Concluded as u age go moderate and target functional strength. Exceeding that will be diminishing returns and burn out which kills motivation. Train to be strong and functional as long as u live but will never be superfit.

I am 75doing moderate cardiac for 42yrs and start doing strength traing 2per week for 2years. Concluded as u age go moderate and target functional strength. Exceeding that will be diminishing returns and burn out which kills motivation. Train to be strong and functional as long as u live but will never be superfit.

1) yes. As well as excess protein consumption. So the general recommendation is to outweight mTOR with fasting, 18h fasting window assumed to be ideal.

@@ZmogusJaponija i wonder whether daily protein intake with18h fasting is enough. Or do we need like 1 week of 18h fasting without any protein powder intake.

@@ky8920 good question. Some scientists say that on the days when we are less active, we could have lower intake of protein. BUT - what is important is that if your main source of protein is from plants, then the risk of consuming high(er) dose of protein is much much smaller than from animal sources. I do like this: I eat in 4-5 hour window, breakfast big boal of oatmeal or buckwheat with berries, seeds, cocoa (a must for muscle growth), cinamon. Handfull of wallnuts. Lunch - vegetable and 150gr of beans or lentils or chickpeas or tofu stew. 3 times per week after resistance exercise I add plant protein smoothie. Once per 3 monts I fast 3-5 days.

How would that make a meaningful difference? The outcomes were improved muscle size and strength, so clearly training worked well don’t you think?

Define strength and endurance? How do you differentiate them here?

Both strength and endurance. The strength and coordination and body control would remove death or injuries from "falls". I'm sure in some asian or latin cultures where they stay active for their entire life that you will see these minimized.

I doubt they would have noticed any differences at 12 weeks - bone turnover is much slower.