Can a man in his late 60's still lose fat and gain muscle? Or is it an exercise in futility?

Question

I've been going to the gym with a trainer and do not see any positive results in muscle gain.

Answer 1

Yes, a man in his late 60's can loose fat and gain muscle (note that these are seperately trained mechanisms). From their relative starting point, the fat losses and muscle gains would be about the same between you and a 20 year old, given a training load that is roughly equivalent.

The main difference in training someone in their late 60's and someone in their 20's, is recovery from injury. Someone in their 20's who strains something is out for a few days, where as someone in their 60's might halt or pull back on their training for months, if not permanently. At 60, I would do more warming up prior to intense cardio or weight training.

For cardio training, try HIIT (High Intensity Interval Training), which includes a series of high, low, high, low interval training on any cardio equipment. For a 65 year old, their max heart rate would be 155, and you want to stay at 65 to 75% of that total in general. This becomes your base level, lets say 65% of your max heart rate will be our target...

You warm up for 3 minutes on the machine of your choice
Then 3 minutes at (100 bpm= 100 beats per minute)
2 minutes at 120 bpm
2 minutes at 100 bpm
1.5 minutes at 130 bpm
2 min at 100 bpm
1 min at 140 bpm
2 min at 100 bpm
30 sec at 150 bpm
2 min of 100 bpm
15 sec at 155 bpm
3 min at 100
2 minute cool down

Do that 3 times a week

For muscle building (or muscle retention) twice a week...

10 - 13 excercises, 2 sets of each in the 8 - 12 rep range

This should provide enough exercise for the entire body, in terms of all major muscle groups

you should experience mild sorness on day 1, moderate soreness on day 2 after a workout, and none on the third day after a work out.

This plan has been suscessful for many of my clients (I'm a personal trainer), and many of them are in therir 60's and 70's.

Hope that Helps...

Shane, Personal Trainer and Massage Therapist

Answer 2

1

Answer 3

Your muscles will only get 'big' if you use heavy weights. Using progressively heavier weights causes the muscles to 'bulk up'. When you use lighter weights but more repetition (that is, you lift the weight more), your muscles tone up. The activity of weight lifting will burn some calories, but the real benefit is that those tight, toned muscles use more calories ALL THE TIME. So if you keep your calorie intake exactly the same, you will experience slight weight loss. And toned muscles look much nicer than just being skinny. It's a little more complex than that, but hopefully that answered your question and put you on the right track.

Answer 4

Build Ripped Muscle Fast

Answer 5

I remember watching something on 20/20 a few years back about this very subject. As I recall, the test subjects were on a 6week exercise program and it showed that a healthy elderly man had the ability to gain muscle and loose weight at the same rate as a younger man. I don't know how to access info from past 20/20 programs , but, the show was about this exact subject. Hope this helps. Try (tvguide.com/tvshows/2020/191340 )

Answer 6

Sure you can.. Look up Clarence Bass.. He's about your age.. The guy has been training ever since I was in my 20's.. Use to read his articles in Muscle and Fitness. You can actually contact Mr. Bass via his website too . Very personable guy too. Good luck..

Answer 7

As others have pointed out you can build muscle and improve your level of fitness. I am 63 and go to the gym almost every day.
I would also recommend a yoga class to improve your flexibility and balance

Answer 8

Rome wasn't build it a day

Your starting with a less flexable body

It will happen, but not overnight

Answer 9

It certainly would take longer but keep it up cuz anything is possible......... by the way if your 60 and you use yahoo answers then great job for you.. my grandpa cant even type and hes 68. he also cant read without his nose on the screen lol

Answer 10

you have to eat.
you can definitly still gain muscle at your age no problem, but your gonna have to eat alot more protein.
eat atleast your weight just in protein grams so if you weigh 160 count to that in protein cals.