Here you will find resources and tips to nurture your mind, body, and soul
A Personal Fitness Journey
Author: Steph
In early 2024, I accomplished 69 trips around the sun. Just as information, from age 21 until 50 I had always been fairly active. I even had a time when I was very much into running and cycling and participating in medium length biathalons.
19 years later I found myself at a weight that was, let's say, not appropriate for my frame. After spending fifteen years fairly inactive, two and one-half years being my wife's full-time caregiver, and another 9 months just existing after her passing, I found myself as a 68 year old man, six feet tall, and 235 pounds. My legs felt like I did not have sufficient stability and I did not like what I saw in the mirror.
While I wasn't necessarily concerned about what I saw in the mirror, I was concerned about what I felt was poor stability from my legs. On July 1, 2024, I changed how I eat. It was the solution I had used when I was younger, which is cutting back on calories.
By mid November, at my yearly physical, I had gotten down to 205 pounds. While happy with the weight loss, it wasn't the same as when I was younger. I didn't have increased energy nor decent muscle tone. I was going to chalk it up to old age, but I was still concerned about my leg strength so I started down a slightly different path. That path was strength training combined with effective nutrition.
The strengthening part I had knowledge about. At 68, I also knew that I should not push myself too hard, but enough to gain some strength and muscle tone. I wasn't trying to become an Adonis, just be able to move better, to be more comfortable in doing activities, and perhaps move into my seventies in better condition. My program turned into strength type calisthenics with some light weight lifting with barbells.
So, I'm not a nutritionist by any stretch of the imagination. I am closer to a caveman than a “knowing what to eat” kind of person. See food, eat food. Hungry, eat. Thirsty, drink. No real thought to what it was or how it may affect me. This all meant that I needed to learn.
I was fortunate in the nutrition part of this journey. I had met Mil. She changed the emotional part of my life. No need for you to assume, yes, we fell in love. She has become a significant part of me, and an addition to my goal of a longer, fitter and better old age (she would hate me saying old age, by the way). It was she that showed me where to look for good information, and schooled me in macronutrients, protein supplements and other beneficial supplements.
Because it has worked for me, I am a huge believer in macronutrient balance with a strong emphasis on protein. I am also a big believer in moderation. I don't do the “avoid these 8 things” and all will be better, or never eat fats or carbs. Here is what I do, I try to get as much protein as I can from food. I eat foods that keep me in the recommended macronutrient percentages heavy on the protein. I try to get at least 1,800 calories a day but I don't fuss too much about that. Since I want to keep my protein intake higher than what is the minimum recommended amount (for me, that's 66 grams) I take a protein supplement with my daily total protein of 90 grams.
Why do I think this works? It is now the end of March 2024 and I am now 180 pounds, have gained good leg strength and have toned up. My goal is now to maintain that weight and get even better muscle tone (but not bulky muscles).
In other posts you will see what I have learned about macronutrients, good exercises for muscle tone improvement and increased strength, high protein meal recipes and a selection of products that can help you to be a fitter you.
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