We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
We have a "Physical Phitness" diary going on here lately. That's good. We all compete with Father Time, but he wins 100% of the races. How does he do it? Greater endurance, to demonstrate that endurance is a good goal.
I often write about dietary and nutritional issues here, trying to debunk the fads, but I think anything people do to keep moving with vigor in all stages of life improves the quality and functionality of life. Physical and mental challenges, constantly.
All kinds of resistance exercises are excellent for the regular sedentary Western person to maintain posture, balance, function, bone density, and muscle mass. The challenge is that middle-aged people develop aches and pains, reminding us that Nature and maybe God never intended us to live much beyond our prime breeding ages. But, there is a need for a few wise elders. Why not be one?
What exercise cannot do, unless you are hiking the Appalachian Trail (we did it as a between-jobs extended sabbatical, before kids - Georgia to Katahdin. A crazy 5-month honeymoon of bliss, bonding, and exertion. Youthful woodland passion from hill to dale, from state to state. God saw us. Then hubbie's "garden leave" ended, we started new jobs, I got an office, life returned, and kids came. I think we created our first one towards the end of that hike and we later nicknamed him "Trail," - short for Trail Mix) is get rid of fat. Only diet can do that.
When people have young kids, they rightly neglect their own well-being. Nature demands that. After that chapter, you either rise or fall.
These are averages for average-fit people, not what might be desired. Average sizes, not lifters and hard exercisers (for ages 30-60). These rough numbers are with reps, however many one can handle (1-10):
Average fit male can bench press his weight. Average fit female can bench around 80-90 lbs. Average fit male can deadlift 1.25 his body weight Average fit female can deadlift 90-120 lbs. Average fit male can do 8-10 pull-ups Average fit female can do 1 pull-up
You made a comment here that exercise cannot get rid of fat, only diet can do that. Do you have a blog or other online reference where I can read more about how diet works juxtaposed to exercise alone? I have noticed that my trips to the gym provide some physical improvements(muscle mass), but unfortunately my trousers dont fit any better.
Exercise is excellent for fitness for life, but not for weight loss.
The only effective way I recommend for weight loss is a low-carb diet. That means low in fruit, root vegs, breads, sugars, pasta, beans, etc. High in meat and eggs, cheese, Greek yoghut, and low-carb vegs.
Excercise absolutely will get rid of fat. But not unless you excercise enough. Too many people think excercise is 20 minutes or even an hour in the gym. Two hours a day is a good number and four will be twice as good. Weight lifting is good and I enjoy it but I don't really consider it "excercise". Put on a 45 lb backpack and hike to the top of a 10,000 ft mountain and back. That's exercise. Run/jog 6-10 miles each day and list weights for 30-60 minutes (vary it every other day should be an "easy" day so 30 minutes for easy days and 60 minutes for the hard days.) A good way to change up the running routine is find a good long hill (half a mile at least) and run up and down 5-10 times. Bicycling is good too but not my cup of tea.
Avoid fad diets. Best bet is eat what you like and if your goal is to lose weight eat smaller portions. Make sure you get your MDRs and eat three smaller meals a day. Skipping meals as a way to lose weight will backfire on you. You can try one day a week of fasting. It will help you lose weight and give you better muscle definition but it's not for everyone. There is no "good food, bad food", that is all phony science and personal bias. Eat from a large diverse diet and exclude no food groups. Only exclude foods you dislike and don't over eat from one food group or one food item.