50 Plus and all to play for

The above title was a campaign by the Sports Council in the early 1980s. The campaign was designed to encourage people over the age of fifty to take part in specially organised activities in their local leisure centre.

This article tells the story of one obese 50 year old’s quest to lose weight and get fit, achieved with the assistance of Hoyles Fitness

At the age of fifty, I decided it was time to do something about my ever-expanding waistline and to increase my fitness. As a result of a chance meeting with Steve Hoyles of Hoyles Fitness, his expert guidance and a lot of hard work he transformed me from being a 16 stone something fatty, to something approaching a lean, strong body. This article tells that story, and hopefully will inspire others to take up the challenge.

In the late 1980s I lost a lot of weight through diet, after a challenge from a friend. This I did by significantly reducing my calorie intake – it didn’t seem difficult. Like many people who take that weight loss route, the change wasn’t permanent. A new job ‘on the road’, a company expense account, days in motorway services and nights in hotels soon had the weight piling back on. I know that’s a poor excuse; there is no reason not to know what type of food is good and what type of food should be eaten as a treat. I ignored that knowledge.

People I work with are surprised at the fact that I always seem to be snacking on something – and still getting slimmer.

Around the turn of the millennium, I joined a gym, part of a national chain, allowing me to use any of their facilities while I was away from home. Like a lot of gym beginners, my actual use of the gym was unstructured and sporadic – I tended to do too much too soon, resulting in excruciating soreness the next day. I soon reverted to using the facilities for a swim or a relaxing sauna and steam. No one at the gym commented on the fact that I was getting fatter, nor that I didn’t seem actually making best use of the facility.

Injury

In 2005 I suffered a back injury, ironically the aftermath of volunteering at a sporting event. The injury had me flat on my back in casualty for about five hours, unable to move. Nothing was ever properly diagnosed – something had been put out that got put back in again, or something had been trapped that got untrapped. The usual treatment for a back injury – painkillers and rest – was advised. The eventual result was fairly constant but bearable back pain. I was able to stand, walk and swim comfortably, but if I sat for too long I was uncomfortable. Over time, and un-noticed, my back developed a severe twist to compensate.

In my mind, that back injury had put an end to my gym days (which in all honesty had been few and far between anyway), so I continued with my almost daily swim and my enjoyment of the good things in life – and the bad things for my waistline. Eventually my weight peaked at around 16 stone 7lb, and I was wearing stretchy 40 inch waist trousers before I decided enough was enough.

The beginning

In 2006 I was completing some research for a Masters degree. Steve Hoyles of Hoyles Fitness was one of those who responded to my research questionnaire, and included an invitation to visit him if ever I was in the area. In February 2007 that opportunity arose and we met. That chance meeting was a life changing day for me.

We agreed to keep in touch, and around June of that year I decided to make a serious attempt to lose weight. I am not quite sure what prompted me – it wasn’t for any particular health reason, or anything else I can put my finger on. It was just one of these inexplicable decisions, which became a turning point in my life.

I contacted Steve for his advice, and he immediately offered to help. In view of my back problem, he was quite properly not prepared to give any exercise advice until I had had the all clear from a specialist.

Initially I approached a chiropractor, who told me he could have the back fixed after ten or twelve sessions – at £40 a go! My second choice, on the recommendation of a friend was to visit a sports osteopath who worked with some of the local professional sports teams. After one session, some serious manipulation and a few creaks and cracks (therapeutic discomfort) he declared that I was safe to start serious training in the gym.

Small steps

My initial goal was to lose fat. I started with over 30% bodyfat – far too much. Before I had the all clear from the Osteopath I had started to improve my eating habits slightly. I cut out the crisps and chocolate from my lunch box, substituting them for fruit and vegetables. The sandwiches were swopped for crispbreads with healthier toppings, and I started to eat porridge instead of sugary breakfast cereals. Steve gave me a programme of exercises to strengthen my back, which seemed to work very well. After two or three weeks of working on my back strength, we were ready to go.

It was once I started training in the gym that I noticed my weight dropping off. The first routine sent by Steve was a set of three different workouts, to be done with a day of rest in between. That seemed simple, and I liked them because they were all machine weights based. Steve is not one for wasting valuable gym time on an exercise bike or a treadmill – he just points to the great outdoors if you mention those. I was a keen swimmer and walker, and those simple activities had fortunately kept my cardiovascular fitness in good shape, in spite of the excess fat I was carrying.

Steve was most insistent that the weights were set heavy – so heavy that I should not be able to do more than two sets of fifteen reps of any exercise. If I could, I had to increase the weight. I got no allowance whatever for being old and unfit! The routines were designed to respect the injury I had, but not fear it. I never realised how training could improve injuries, rather than make them worse! A new and enthusiastic team of trainers in my local gym also supported my efforts.

The resistance training approach was different to most weight loss approaches I had heard about. Everyone else seemed to advise running, or stationary bikes or cross trainers. I don’t like running – I never have, and I’m not about to start now. My 51 year old knees are still in good condition, and I intend them to stay that way.

My excess weight started to fall off. Steve changed my gym routines regularly in order to keep challenging my body – but they were still based on lifting weights to failure. There was no cardiovascular work involved in my exercise, apart from a short warm up and my swims on non-gym days. In spite of this, I have found that my resting heart rate has gone down to around 50BPM and my blood pressure is consistently at the low end of the ideal range.

Progress

In December 2007, I travelled the 250 miles to meet Steve in his gym. We enjoyed a few beers and a meal, and he evaluated my progress. My body fat had reduced to 21%, and my weight to 13 stone 7lb – a drop of three stones in five months. He then put me through a full set of exercises; it’s amazing where you find the extra rep or two when you are accountable to someone and he is standing over you!

Steve set me new goals, and I left clutching a new set of routines.

In April 2008, it was Steve’s turn to visit me. We trained at my gym and again he measured my progress. By this time, I had reached my target weight of 12 stone 7lb – a full four stones loss. My body fat was down to 17% – not quite my target 15%. This time, Steve worked out alongside me, and it was amazing to watch the exercises being performed with great precision. He gave me some exciting new exercises and routines to work from, this time towards strength goals rather than fat loss goals.

In July 2008, a year after I had started my challenge, I had another opportunity to visit Steve for a training session in his gym. Only a few pounds lighter than before, but I was thrilled to be told that I had reached my bodyfat goal of sub 15%.

I continue to amaze myself (and others) with the weights that I can lift and the progression of some of the exercises. Demanding targets and goals mean that I continually challenge my body and change what I can achieve, and Steve makes absolutely no allowance for my age nor my previous back problem, except to insist on perfect from when executing the exercises.

I was reading recently about strength training for the 90 plus age group. In scientific experiments, their strength gains were the same percentage as younger athletes. For a ninety year old, that strength could mean the difference between lying on the floor, or picking themselves up, or being able to climb from an armchair unaided, or open a jam jar. Exercise really does boost our quality of life.

The Evidence
These photos were taken exactly one year apart.

Physiology

Following my measurements in April, I was disappointed to find that according to Steve’s calculations, I had only put on about 1kg of muscle. With the amount of weights I was lifting, I reckoned that I should have had more muscles than Arnie. Why wasn’t this the case? Steve explained clearly, and with understandable science why that wasn’t the case. It is not possible to build muscle while I was on ‘calorie deficit’ to lose fat. I was losing fat by healthy eating, while training to maintain muscle mass. The muscles appeared to be growing, because they were no longer covered in a layer of flab.

Without the weight training, my body would use the muscle as a source of energy, and I would start to lose muscle mass.

By maintaining muscle mass, the muscles actually burn calories while I am not exercising. I am burning calories while I sit here and type. Unlike resistance training and muscle building, running, cycling and other aerobic / CV exercises only burn calories while you are doing them.

I used to think exercise was for people younger and fitter than me. Not any more.

Diet

Throughout this journey I have learnt so much about food. We are all aware of what constitutes good food and bad food – I can still enjoy bad food, but is enjoyed as an infrequent treat, rather than part of my diet. I can sort out the sensible advice from the ‘six week wonder celebrity diet’. And if I have doubts, I ask Steve. Twice I suffered injury which threatened to de-rail my fitness training, and Steve was the first person I asked for advice – even before going to hospital !

Much to his dismay, I still have not given up my weekly visit to the chip shop, although he has talked me out of the battered sausages! I enjoy six small healthy snacks a day – and often more. People I work with are surprised at the fact that I always seem to be snacking on something – and still getting slimmer.

I have not been on a diet – I have changed my diet. If I want chocolate, beer or crisps, I will have them. But now I choose not to have them, except on very rare occasions. In fact, I have not bought a packet of crisps since I started my weight loss. Previously, I would have consumed at least one bag of crisps most days of the week. If I am out for a meal with friends, I will look for the healthy option. If I want chocolate profiteroles for dessert, I’ll have them. I just don’t do it on a regular basis.

Steve says that our bodies are a direct reflection of our lifestyle choices – and he is absolutely right. I was fat because I ate too much of the wrong stuff, too often, and didn’t take the right sort of exercise. Now, exercise is part of my life, and I enjoy a healthy diet. People say I look ten years younger; I feel twenty years younger, and I am the fittest and strongest I have ever been in my life.

I was extremely fortunate to have met a fitness professional who gave generously of his time and expertise, and who has become a firm friend and trusted mentor. I know that Steve will not let me slip back into my bad habits, and I am determined not to let him down after the time and support that he has given to me. I have come too far, and gained so much. I read that over 90% of obese people who manage to lose weight, put it all back on again within five years. I find that an astonishing figure, but I am determined that I won’t be one of them.

I used to think exercise was for people younger and fitter than me. Not any more. I have even ventured into ‘Boot Camp’, where I can keep up with participants half my age.

Most gym facilities will offer professional advice and guidance to clients as part of membership. Check that the instructor is professionally qualified, and choose one who practices what he preaches in terms of physical appearance and participation in sport and exercise.

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