Fitness
A 41-year-old transformed his body with 2 diet changes and 1 simple workout technique
An office worker got ripped and transformed his fitness in seven months with a few simple changes to his diet and exercise routine.
London-based Alec Knebeg, 41, works for a bank and said he had spent years hitting the gym with little to show for it.
“I’ve always been somebody who went to the gym, but I didn’t really know how to achieve what I wanted to do,” he told Business Insider. “I had been plodding along doing the same thing for a few years not seeing a lot of results.”
Earlier this year, Knebeg began working with personal trainer Adam Enaz, who specializes in men’s fitness transformations. Enaz helped him streamline his workouts and clean up his diet to break through the frustrating fitness plateau.
Knebeg said he was able to build muscle, burn fat, and look visibly fitter thanks to three major habits: he started lifting heavier weights with a basic exercise technique, and added a protein goal and calorie deficit to his diet.
More challenging exercise led to better results
Knebeg said he started seeing major progress in the gym after picking up a technique called progressive overload.
In his 20s and 30s, “if something was too heavy, I wouldn’t push myself,” Kneberg said.
Enaz pushed him to gradually increasing the challenge of exercises over time in order to force the muscles to adapt.
To do so safely, he encouraged Kneberg to keep track of what he was lifting and aim for lifting heavier weights with more reps. The goal was getting within a few reps of failure, the point of being physically unable to continue with good form. Some recent research suggests working near muscle failure can lead to more muscle growth.
But without the help of a personal trainer, most people underestimate how hard they can (and should) train for best results, according to Enaz.
“In a normal, day-to-day person, what they consider failure is 20% short of what real failure is,” he said. “Most people only really get to failure when they’re working with a PT.”
Knebeg said his current workout schedule involves three to four session per week for about an hour each. The sessions include a quick cardio warmup followed by six to eight exercises, using supersets (or back-to-back movements without rest) to save time. Knebeg also switched from a workout split to doing a full body workout every day. He said the change gave him more energy to push himself.
“I’ve been able to lift things i’ve never been able to do before. I’m kind of impressing myself because it’s things I didn’t think i could do,” he said.
Diet tweaks helped, too
Knebeg didn’t make all his gains in the gym. He also made a few basic adjustments to his eating habits.
Previously, he didn’t pay much attention to calories, and would often eat multiple servings of food at a time without thinking much of it.
But becoming more mindful of portion sizes, and sticking to a daily calorie and protein goal, helped him burn fat and build muscle.
How to know if your workout is effective
Some simple signs can you help tell if you’re challenging yourself enough to build muscle and strength, according to Enaz.
Your workouts are more likely to be effective if:
- The weight starts slowing down as the reps going on, indicating your muscles are under enough tension to prompt growth
- You’re struggling to complete the final rep of a set, but still have good form — if you stop when it starts to feel hard, you could be leaving gains on the table
- A workout log shows that you’ve been steadily increasing the amount of weight, number of reps, or numbers of sets you can complete over time, a clear signal of progress
The last point is key, since one of the most common mistakes is failing to keep track of your workouts, since that makes it difficult to tell if you’re improving and to keep pushing yourself.
“A majority of people go wrong because they don’t record anything,” Enaz said.
Fitness
Hanging neck exercise: Bizarre workout trends among China's aging population – Times of India
Just when you think the internet can’t surprise you anymore, something wild pops up. Imagine strolling through a park in China and seeing a group of elderly folks—yes, seniors—literally hanging by their necks from tree branches or workout bars. No, this isn’t a scene from a sci-fi flick or some bizarre stunt show. It’s a real fitness trend sweeping through China’s older population, and it’s as strange as it sounds.
How did this even start?
The trend seems to have started in Shenyang, a city in northeastern China. A 57-year-old man came up with a DIY neck-hanging device to deal with his own nagging neck pain. He claims it worked wonders. Word spread, and before you know it, other seniors were giving it a shot—and posting about it online.These “neck hangers” say the exercise helps stretch out the spine, ease nerve pressure, and tackle chronic back and neck pain. Some even say it helps them sleep better. One woman swears it cured her spinal issues entirely and now she sways from a tree like it’s the most natural thing in the world.Watch the video:
Sounds cool… until it’s not
But here’s the kicker—doctors and health experts aren’t thrilled.The human neck isn’t exactly built to support the full weight of the body, especially when it’s swinging around. Medical professionals warn that this kind of stress on the cervical spine can lead to some serious problems: pinched nerves, permanent injuries, or worse.And sadly, this isn’t just theoretical. In May 2024, a 57-year-old man in Chongqing died while attempting the exercise. He used a chin strap at a public workout area but mistakenly placed the strap on his neck instead of under his chin. When he started swinging, the pressure was too much—and it ended in tragedy.
Not just neck hanging: other quirky fitness fads
The neck-hanging craze might be grabbing the spotlight, but it’s far from the only oddball exercise trend among China’s aging crowd. Here are a few more that might raise your eyebrows:Crocodile crawling – Picture this: groups of seniors crawling on all fours across the park, chanting together. They believe it strengthens the spine and boosts flexibility. It’s got a kind of military boot camp vibe—if that boot camp was run by your grandma.Tree bumping – Some folks are literally walking up to trees or poles and bumping their backs into them—repeatedly. The idea is to stimulate the spine and help with issues like cervical spondylosis.Head-butting trees – Yep, you read that right. Instead of bumping with their backs, some seniors go head-first, believing it builds endurance and mental strength.Groin striking – This one might make you wince. Practitioners use metal objects to strike their groins, claiming it boosts vitality and masculinity. Ouch.As bizarre as these sound, they all stem from the same motivation: a strong desire to stay healthy, active, and independent—even in old age.
So, why are seniors turning to these strange workouts?
It’s not just about staying in shape—it’s also cultural.Traditional Chinese medicine often leans toward holistic, non-drug remedies. Many seniors prefer these natural approaches over popping pills or undergoing surgery. Add in the rise of social media, where videos and testimonials can go viral in seconds, and you’ve got the perfect recipe for a fitness trend explosion.Plus, in a lot of cases, older adults may not have easy access to modern medical care or reliable health information. So when someone in the park swears that neck-hanging or tree-bumping helped them feel better, others are quick to follow.
Harmless hobby or hazard?
Look, staying active as you age is important. No one’s arguing that. But when workouts start involving neck-hanging and groin-hitting, maybe it’s time to hit pause and consult a professional.Doctors say there are safer, proven ways for seniors to stay fit—like walking, tai chi, yoga, or swimming. These might not go viral on TikTok, but they also won’t land you in the hospital.So, while it’s fascinating (and admittedly kind of entertaining) to see what’s trending in the parks of China, let’s not forget that fitness should help you live longer—not shorten your lifespan.Would you hang from a tree for your health? China’s elderly say yes. But maybe, just maybe, let’s leave this one to the professionals—or the daredevils.
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Exercising outdoors provides benefits such as fresh air and vitamin D. However, as summer nears, safety precautions are essential.
Exercising in the heat can lead to dehydration and heat exhaustion, especially for beginners and older adults. Avoiding peak sun hours and seeking shade are advisable.
Listening to your body and taking breaks are crucial to prevent overheating and exhaustion.
To help you stay safe while staying active, we spoke with fitness experts who shared their top tips for exercising safely outdoors this summer.
Acclimatise
“A lot of people jump straight into workouts in the summer without acclimatising – this is a mistake,” says Michael Betts, personal trainer and director of TRAINFITNESS. “Our bodies generally need one to two weeks to adapt to exercising in the heat.
“Older adults need extra time for acclimatisation because ageing affects your body’s ability to regulate temperature. Your sweat response becomes less efficient, and your cardiovascular system may not adapt as quickly to heat stress.
“Start with shorter sessions that are less intense and gradually build up your tolerance.”
Apply sunscreen
“Sunscreen with SPF30 or higher should be applied 30 minutes before going outside,” advises Betts. “Reapply every two hours or more frequently if you’re sweating heavily.
“Don’t forget often-missed areas like the tops of your ears, feet and the back of your neck.”
Work out in the morning
“Early morning between 6am and 8am offers the coolest temperatures and lowest UV exposure,” says Betts. “Your core body temperature is naturally lower when you wake up, giving you an advantage for temperature regulation.”
He also recommends avoid exercising between 10am and 4pm if possible, as this is when temperatures peak and the UV rays are at their strongest.
“This window is particularly dangerous for older adults whose bodies take longer to recover from heat stress,” explains Betts. “If you must exercise during these hours, seek shade and reduce intensity significantly.”
Stay hydrated
“Exercising in the heat causes your body to sweat, which is a way of regulating your body temperature, helping your body to cool down, but without enough water your body could overheat or even experience heat stroke,” warns Sarah Campus, personal trainer and founder of LDN MUMS FITNESS.
“Staying hydrated supports mental sharpness, and supports body and muscular function, allowing for increased flexibility and mobility.
“Also, hydration is important for your heart as without enough water you could feel faint or dizzy.”
Be aware of signs of heat exhaustion and dehydration
“Dry mouth, dry lips, headache, dizziness, dark yellow urine, muscle cramps and a fast heartbeat are all warning signs to look out for,” says Campus.
Wear cool clothing
“Your skin’s ability to regulate temperature decreases with age, making proper clothing choices even more critical,” explains Betts. “Cotton holds sweat against your skin instead of wicking it away, which prevents your body from cooling effectively.
“Instead, opt for loose-fitting light coloured clothes which will reflect the heat and allow air to circulate around your body.
“Synthetic materials like polyester blends or merino wool work well for moisture management. These fabrics dry quickly and help sweat evaporate, which cools your skin. Some modern fabrics even have built-in UV protection.”
Wear a hat
“Hats with wide brims will protect your face, ears and neck from the sun while giving a bit of shade, helping keep your head cool,” says Betts. “Hats with mesh panels or ventilation holes will help prevent heat building up.
“A hat with a neck flap offers additional protection for this vulnerable area.”
Exercise in the shade
“Exercising in shaded areas or with frequent rest periods are smart choices,” says Betts. “Circuit training where you move between shaded stations works well.
“Body weight exercises under trees or covered pavilions let you strength train without direct sun exposure.”
Try some low to moderate intensity activities
“Low to moderate intensity activities work better than high-intensity training in hot weather,” recommends Betts. “Walking, gentle cycling, tai chi, and yoga generate less internal heat than running or intense interval training.
“These activities allow your body to maintain its cooling mechanisms more effectively.”
Remember to do a cool down
“Move into a cool shaded area to cool down and stretch,” advises Campus. “Do some light walking and deep breathing as this helps bring your heart rate down gradually. You can also apply a cold compress to your wrists and back of the neck to cool you down quicker.”
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