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The first day after you quit, is the best day ever.
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Cu on Monday.
I have more than 10 years of industry experience and was offered a job at Capgemini India as Manager. I am currently working for Mercedes-Benz Research and Development India (MBRDI) for a global project as Data Migration Consultant on Capgemini Payroll. I feel i am under paid looking at current market. I have been offered 23 LPA and is it a good salary for my experience.Capgemini
Additional Posts in Staying Healthy
Which is more important? Fruits or vegetables?
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You need to incorporate weight training. Depending on age, look into TRT.
Bingo. Weight training combined with the discipline you’re already showing will work wonders. Focus on building strength around the core four lifts - bench press, overhead shoulder press, squats and dead lifts - and modify based on mobility, dexterity and so on. It’s very common for muscle loss/atrophy to accelerate with age so introducing heavier compound lifts to your regimen will help reverse the effects.
Thanks. I’ve actually been thinking about getting into swimming for a lower impact total body workout
Maybe some yoga for balance?
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Supposedly the metabolism slowdown from aging is due to muscle loss, however, not enough conclusive studies to show this correlation = causation attribution.
How is your calorie in vs. calorie out looking? I would stay conservative as you can only estimate so much, case in point: restaurant calories posted are not regulated and could greatly vary from actual and FDA allows for +/- 25% tolerance for nutritional labels (even then I see updated nutritional labels that bump the calories up on the otherwise same food package). Calories out also tend to be overestimated, I would compare a few METS tables of various exercises to get a broader range and rely on that to calculate your calories burned over any fitness tracker.
Other factors to consider include, sleep, stress - cortisol or other hormones and thyroid levels, which pretty much have the largest impact on your metabolic rate, etc.
Now if all above are non factors, I would take a look at digestion. 1) Aging is touted to lead to reduced stomach acid as well as reduced gut microbiota diversity (look into probiotic supplements). Check for nutrient deficiencies and supplement with vitamins/minerals as appropriate. 2) You may simply be bloated (cruciferous vegetables such as broccoli, kale, cabbage and fruits such as apples are notorious for bloating). Eat asparagus, spinach, celery, cucumbers to de-bloat. 3) Could also be overtraining your lower abdominal muscles, this would cause the appearance of bloat even under low bodyfat circumstances. Look up exercises to remedy (though to each their own, as bodybuilders would preferred this hypertrophic appearance)
When I was using running as my primary workout (I know you're doing some other things), I weighed the least but felt SO MUCH less fit than when I mixed it up between weight training, spinning, and running. 100% suggest diversification!
The older you get the slower your metabolism. Cardio isn't going to change this (if anything it makes it worse due to muscle loss) and 50 push-ups and squats aren't going to make much of a difference. You have all the foundations in place (eating healthy and exercising regularly), now all you need to do is incorporate some weights.
Anyone dealing with this? I wonder if it’s because of a decrease in male hormones as I get older (I’m 49)
Following - as am in the same boat as you OP! I started lifting weights but got a severe tendinitis so couldn’t lift for two months. Would love to hear from the group
Thanks. I take daily men’s over 50 multi, plus super B complex, fish oil, and a probiotic. I also floss and do a fluoride rinse ;)
Thanks for all the advice. I also bike quite a bit for fun and transportation. Maybe around 50 miles/week. I think I might try to swim/run alternate. Plus do leg press, abductor, leg curl, squat with weight, row, tricep, curl, lat pull down. Easier now that the club is open with reservations.
A thought for a fitness goal this specific: consider hiring a personal trainer. Even if you’re working out remotely, I am sure you could find a great trainer to put together the right workout routine for you. That could include steering you towards good low-impact exercises to help build muscle and target certain areas. Takes a lot of the work out of researching different workouts.
Thanks again all. SA1 asked about calories. I’m doing around 2000/day with most of it between 12-6, most days.
Rising Star
This could also be a side effect of medication if you are on any. Long term use of steroid medications (not the bodybuilder type) can cause weight to be held in the midsection and not anywhere else.
Ur going to have to incorporate HIIT workouts, instead of running 2 miles, a 50 yard sprint would do more for your metabolism, muscles and look.
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You’re already doing a great job, way more than most people. I struggle with this constantly. This is what works for me. replace 1 of those tennis matches (mine was 1 less soccer game) per week with a day in the power rack. Squat, deadlift, overhead press, upright row, bench. Maybe some pull downs, curls and mountain climbers for show at the end. Start light but quickly start adding on the weights as picking up heavy stuff is the goal.
let's play tennis together! I need to start playing again
Body image could start all kinds of issues. I continue to try to perfect my body; however, not as much as you do. Skinny legs, pot belly. But, don’t overdo it. It can get a little obsessive. Listen to your body.
Mindset. Be grateful you’re still capable of such things. Gravity and time, and ultimately decay, will take everything away on a long enough time scale. Adjust your goals so longevity is the target, not vanity.