It's Never Too Late to Increase Muscle Size and Strength
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- čas přidán 9. 07. 2024
- This video is a free preview of my upcoming course on how to burn 350-700 extra calories per day by increasing physical activity levels (and using short bouts of exercise) throughout the day.
In this video, Dr. O explains the research that shows that anyone at any age can get strong and healthy. This includes people in their 80s and 90s
Here are links to my current courses:
My bestselling 6.5-hour course about Intermittent Fasting for Weight Loss:
www.udemy.com/course/intermit...
6-hour course called Weight Loss Booster: Better Sleep For Faster Weight Loss. This link will take you to the full course:
www.udemy.com/course/weight-l...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
What are you doing to get strong and stay strong for the rest of your life?
Thank you! I’m 44 and started a training regiment in 2022 and I lost about 25lbs… and kept it off for a long time - but I was hitting plateau… now I’m learning and understating more and even though I gained about 14 of those lbs. back - I’m 6 weeks in again and seeing gains in strength and endurance! ❤
Thank you Dr O’Neil for reassuring me that we all can build muscle as we age. I’m 61 and just started ketovore I’ve been doing weights most of my life. Not super heavy but still lifting. I’m female and hope I get into ketosis to get autophagy working I gained 30 lbs from hypothyroidism. Now I’m on levothyroxine and I sure hope I shed this extra weight. Thanks again!
Good for you!. I am proud of my weight loss, but I am even more proud of the fact that I have become so much more strong and capable. Keep focusing on your strength. Gaining a pound of muscle is better for you than losing a pound of fat :)
We "spoke" in a different comment. I mentioned sleep for thyroid issues, but physical activity is also super important. Here is how I look at it. Hypothyroidism impacts your "resting" metabolic rate. This just means that you will need to focus more on staying physically active than the "typical" person.
Building muscle is a great way to boost metabolism. But so is increasing physical activity throughout the day:
czcams.com/video/WYHjBHYmzmc/video.html
This is great! I started fasting at 63 (now 64), and I have lost over 50 lbs in the past 3 months, while doing weight training and getting stronger.
You are a perfect testimony of what is possible if you find a good plan and stick to it long enough to see results. You are doing AMAZING!
@@GrowGrayMatter thank you, Dr. O! Now after 7 months I am down over 85 lbs. I am also doing weight training, stretching, and walking (I have a knee injury, so this last part is slow--but is getting better).
Thank you. Your alternate day fasting videos inspired me to start my own successful journey. I have heard all of the information in this video before (from my personal trainer) BUT I am now at the point where I am read to take action. This video was the boost I needed. Thank you again.
I am so happy to hear this. Tell your personal trainer kudos for helping people see the power of strength training as we age :).
Here are are a couple of my videos about how important exercise is on the weight loss journey. I hope they motivate you to stay the course
czcams.com/video/_e0bNFsSjw8/video.html
czcams.com/video/GBS3Hf8YjHI/video.html
Reach out if you have any questions
Very cool. You’re down to earth and science fact approach is reassuring and inspiring keep it up
Thank you.
You are very welcome. I hope that this message helps a lot of people take control of their muscle and their health :)
Wow thank you this video really inspires me...I have begun getting back into a bit of muscle strengthening after having let myself go a couple years now at age 52 it is difficult to get back in shape...also doing IF 16/8...I keep looking in the mirror obsessively and it's been less than a month but lost just over 10 pounds...it isn't very noticeable because my BMI was already around 24 ...Would love your opinion - as we get older is it a better idea to concentrate on BMI or the number on the scale? I guess they are related, but here in France my general practioner is always calculating my BMI at check ups ...would love to see a video about BMI and comparing different "shapes" and ages ...Thanks again for your videos!
Thanks for sharing. I am very happy to hear that you are focusing on getting back in shape. It was one of the best decisions I ever made.
My answer to your question is both and neither :)
You want to know your scale weight and BMI, but you also want to pair it with a waist circumference. If your weight/BMI don't change, but your waist is getting smaller, then you know you are heading in the right direction. You are trading fat for muscle.
Here is a video with a long list of ways to tell if you are losing fat or muscle:
czcams.com/video/B_I7MHKD_bo/video.html
I hope this helps. Reach out if you have any other questions
I’d way rather have more muscle and strength than a lower weight as a 60 yo woman. You can do it and you’ll feel so great!
Amen to that :)@@LK-jn4uj. My absolute top priority is being strong and capable as I age. I want to be a grandpa that can keep up with his grandkids above all else :)
I have another question for you. Once I figure out my calories, how do I figure out the macros to lose weight and gain muscle. I do workout with weights and walk a lot.
Great question. The key is to set your protein intake first. Here is how you do that:
czcams.com/video/yfuqISpCPyo/video.html
Once you meet your protein needs, then you can set your fat and carb targets. This is where you have to decide what type of program works best for you. I personally feel better if I am low-carb/keto, so I get almost all of the rest of my calories from fat. But some people do really well with carbs. Try a few options and see where you feel best and make the best progress :)
The first 2 videos in this playlist will help you set your calorie target as well:
czcams.com/play/PL7zPcraYKbGDM_p7FqdmOhEs6cziWDCN4.html
I hope this helps :)
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Thank you so much, Dr. Neil, for all of your hard work on this channel! I know this is not necessarily related with the topic of this video, pls dont mind me for sharing this: My current weight is 194.7 pounds, 5 feet 2 inches tall, and my BMI is 35.3. I had a sonogram done on Saturday and, of course, I have a fatty liver, but the doctor told me that the liver was significantly enlarged; I do have a constant pain on my right side, which I thought was due to my gallbladder removal...... long story short, my doctor advised me to get sleeve gastric surgery since I've struggled with my weight my entire life, I've always been overweight, well, this is the first time I'm obese. I kindly ask yout to share your opinion, Thanks and GOD BLESS U!!
Thank you for sharing. I am sorry to hear about your issues, but I am glad that you are working with your doctor and trying to heal.
I definitely understand your doctor's opinion. I don't want you to go against medical advice, but I will share my opinion as someone who was also advised to have bariatric surgery.
The surgery will basically force you to make the same (or similar) changes that you can make yourself with intermittent fasting. I have worked with several people (and heard of many others) who actually started using fasting (or Protein-Sparing Modified Fasting) to prepare for surgery and ended up realizing that their diet/lifestyle changes were helping them enough that they didn't need the surgery.
You are going to need to make some changes to lose weight and improve your health. The surgery will force you to do so, but it also comes with risk. For me, it was a last resort that I ended up not needing. But you need to decide what the best path forward is for yourself.
Feel free to reach out with any more questions. I will support you in any way that I can. And I hope that you get well no matter which direction you go :)
@@GrowGrayMatter Dr. Neil, I can't thank you enough for your kind and prompt response! You are such a blessing! I have a doctor's appointment on November 15th to determine whether to go for BS or not; I'd love to try ADF, but I'm not sure how quickly my liver will improve, as far as I know, having a fatty / enlarged liver doesn't cause any pain, but I'm experiencing a constant side pain and I'm really scared about my messed up liver =(, I'll definitely let you know, and I genuinely appreciate your support!! GOD BLESS YOU!!
Please do keep me posted@@emmagrace3166. Your health is all that matters in the end :)
@@GrowGrayMatter Will do Dr, once again, thank you so much!! :)
You are very welcome@@emmagrace3166. Be blessed :)
What would "high intensity" resistance exercise look like for a very old person?
The cool thing is that they were really getting after it in these studies. Examples of the training they were doing would be 2-3 days per week of 3 sets of 8-12 reps per muscle group at 70-85% of their one rep max weight. Another study did 3 days per week, 3-5 sets of 8 reps per muscle group at 80% or more of one rep max.
This was legitimate training. But it would be very important that they were supervised to help them determine their starting weights and to make sure they were training safely.
@@GrowGrayMatter I've never imagined 80 and 90 year olds putting in that kind of work. It's encouraging and takes away some of the fear of the vulnerability that comes with living into advanced years.
Check this out@@Joxxol. She is 80 and can deadlift 255
czcams.com/video/cX4VNXnD0Dc/video.htmlsi=N9Sv9lyavrMCyKIV
I like to share this anytime someone in their 50s or 60s thinks that they shouldn't lift :)
@@GrowGrayMatter Wow!
Is this 5x5 training?
The cool thing is that they were really getting after it in these studies. Examples of the training they were doing would be 2-3 days per week of 3 sets of 8-12 reps per muscle group at 70-85% of their one rep max weight. Another study did 3 days per week, 3-5 sets of 8 reps per muscle group at 80% or more of one rep max.
This was not 5 x 5, but very legitimate training. But it would be very important that they were supervised to help them determine their starting weights and to make sure they were training safely.
Here is my favorite resource for people over 50 who want to begin strength training:
www.greysteel.org/