OldAg92 said:
For those of you who are more experienced in these things, I'd like some advice. By way of background, I'm 53 yo and am in the process of finally getting myself back from fat to fit. Down from 240 lbs to 193. Shooting for 185. I lift weights 3x/week. The gym is a mile from the house so I walk to and from to get extra steps in. I don't feel like I get a good enough workout just walking, so I recently bought a weighted vest and have started to use that on my walks to and from the gym.
I have a pretty weak hip but have been going to PT for that and it is getting stronger. On my three non-lifting days I started running again (used to run pretty regularly, though never fast or all that well). I try to run 3 miles per day on my running days. Between the heat, getting older, and just being tired in general, it seems the run days are taking a lot out of me, and I'm starting to struggle to keep my HR down. I'm easily in the upper 160s for most of the run, and more often than not, the running really fatigues my hip and lower back.
I am considering cutting out the running altogether and replacing my 3 mile runs with weighted vest walks. Any thoughts/advice on whether this is a decent replacement for running as far as strength, overall fitness and weight loss are concerned? My primary goal is to be strong and healthy into as old an age as I am blessed to live to. My triathlon and half mary days are well behind me now, so I'm looking for overall health and fitness without any crazy race goals.
Thanks in advance for advice/feedback
First, man, what an awesome transformation! You obviously have the grit to work off that weight and keep going, even with a hip issue. Many, hell, most would have just quit or never started. A true inspiration, seriously! Be proud!
Honestly, just walk. Get 10-15K steps in on some days. No vest and for now stop running. Remember, running to lose weight is not a great strategy as it really only burns so many calories. Running is great if that is your sport and it's fun to do no doubt. But, it is most likely causing you to build up too much fatigue which will adversely effect your weight training. One of the most important elements your weight training program should have is progressive overload. That is what gets you more muscle over time, stronger etc. I honestly would rather see you steadily increase your training days in the weight room over time, build more muscle with better training techniques and programing (Full Rom lifting, progressive overload, etc) which will make you be a better fat burning machine in the long run, and increase your performance and appearance in life in general. In short, a diet that is on point with a very good muscle building program trumps any and all cardio. On that note, you can get a vest, but I would let the fatigue go down and just get your steps in without the weighted implement. Seriously, steps are amazing when combined with a get nutrition program when fat loss is your goal. Just adding steps is a great way to overload. Also, consider a deload every 4-6 weeks. That week do lighter loads, less sets and no running during that week. Or take that week off entirely, though deloading with lower weight in weight training has been shown to actually be the best way to reduce fatigue. SO if you bench press 60 lbs DBs for 12 reps currently, on the deload week, do the DBs 60x6 reps. Later that week maybe do 30 lbs for 6 reps with super focused slow form. It will feel like you aren't doing anything but that's the point. You are working through the technique slowly while working the fatigue out over time.
As for running, you can bring it back if you love it, but do it slowly and maybe for less distance and only 1 day a week. In the meantime, you may find you are able to build more muscle without it and are staying lean, so just trash it all together.
Also, I like some PTs. Hate others. PTs can be full of a lot of "corrective/over mobilization" BS. Especially the ones wanting you to mobilize for 20-30 min prior to weight lifting when in reality just doing light weight warming up with the actual exercise (example here is Squats: do body weight squats 5-10 reps full depth, then the empty bar 10-12 reps full depth, then 40% your target weight for 5-10 reps, then 60% for 3-5 then 80-110% for 1-3 reps then actually do your work sets-always full depth), working up your actual target weight in the lift is all you need. I gave up mobilizing a while ago and I lift better, feel better and my workouts are faster and it allows more time for more specific training, which is why we go to the gym. Lifting alone mobilizes me better then anything else can. But I am a Full ROM guy, so I train smart, great tempo, etc. Now, IF you have an issue with your hip, then a good PT is fantastic to help. I would say that in many cases, just really good focus on technique and form while weight training clears up most but not all issues. That would be why I would consult a doctor (obviously you probably have) and get their recommendation. But just make sure the PT actually knows their stuff as some can be a ripe off. Some, not all. Some of the smartest lifters I know are PTs. But the PTs I know bodybuild, powerlift/strength train or Olympic lift. They know their **** b/c they do the *****
Finally, I cannot stress enough to follow RP. I should just work for them lol. But Dr. Mike Israetel is stop on with his videos and I use their diet and their hypertrophy app and I cannot recommend them enough.
