fitness past 40

[wellnesswoman]

Hi: My name is Kim. I am 48 yrs old and had a baby when I was one month shy of 40. I am a registered nurse that has struggled with taking off the same 25 to 30 lbs for about the last 10 years. I lost 30 lbs about 2 1/2 years ago on my own just counting fat grams and was "toning up" really well when my gallbladder became affected. I was sick for about six months after having my gallbladder removed! After I started feeling better...guess what, I started eating and didn't stop for a couple years and the weight came back on, even though I was working out somewhat regularly at the YMCA.
My main question is this...I am DETERMINED to get my weight off and KEEP it off this time. I have recently lost 10 lbs by going to Weight Watchers and using an Access Fat Conversion bar (not from WW) which helps me alot. I try to hit the gym at least 2-3 times a week...circuit room, yoga, swimming, precor machine. For just once in my life...I would LOVE to see great toning as well as weight loss and have some definition to my arms, shoulders and back, abdomen and legs. I don't want to be bulky at all, but would like to look good in that "little black dress." What can you recommend nutrition-wise and also what type of workout should I be doing to get the toning without excess bulk? Any ideas would be appreciated...I do have a wonderful Yogafit instructor that said she could take me on as a student for cross-training.
Kimberly K. Clements, RN, ADN, MAT
www.lovestayinghome.com
wellnesswoman@iglide.net

[Jean-Paul]

It sounds like you are pretty active. When you do your circuit training are you working with machines or freeweights? Do you use any variation in your program or is it the same every time? What are your current stats (height/weight/etc)?

For the nutrition end of this we need to lure Josh Davis (master trainer) in here... he is our resident sports nutrition expert. I don't know if WW has changed, but the diets I have seen them use in the past are generally NOT optimal for an active person, which you obviously are.

[wellnesswoman]

I do not use any free weights as yet but have been thinking about this...I have been afraid to because I don't want to get "bulky". The gals I see in the gym that use the free weights look a little too masculine for me.
I am 5'4" now weight 142 and goal is 120. When I was younger, I averaged between 117 to 125...then past 30 started to consistently gain...had a baby when almost 40, and have been fighting ever since.
I use an Access Fat Conversion bar (Melaleuca brand) and a Proflex protein bar also from same company as well as sticking to the "points system" with weight watchers.
I am open to ANY ideas...would love just once to be in great shape and feel even better...more self-confidence, especially in bathing suit.
Thanks for any help.
Kimberly K. Clements, RN, ADN, MAT
www.lovestayinghome.com
wellnesswoman@iglide.net

[Bill Hartman]

Kim,

I once trained a woman who went from 150 pounds to 200 pounds in just 2 workouts and she looked like a man...

That was a joke...to make a point.

There's no such thing as accidental muscle. Unless you are injecting some questionable substances, you will NEVER EVER get "bulky" whatever that means. You can't. You're a woman.

Here's where you [and most other women trying to lose weight without success] are sure to run into trouble.

Your [unfounded] fear of getting "bulky" will keep you from achieving your goal because it will prevent you from putting forth sufficient effort to make a change.

The stimulus required to quickly achieve your goals is more than you think [but certainly within your capabilites]. It just takes consistent, organized, progressive effort. It requires a change to your daily habits forever.

Find the best trainer you can afford. Pay them for a short time to learn how to execise safely and effectively. Have them teach you how to progress your workouts and then take it upon yourself.

The smarter you train, the faster you will be where you want to be.

Apply the science you learned in school. Read. Study and learn. Then apply. But always put forth sufficient effort to creat a positive stimulus for change.

A hint just for you...train like you want to get "bulky". Who are the leanest people in the gym? The one's lifting the weights. Who are the fattest people in the gym? Just take a peak at the aerobics class. Why do they struggle so? 'Cause they don't want to get "bulky"???

See you in the weight room!

Bill Hartman, H.A.R.T.M.A.N. certified

[Q.]

Weight room, weight room, weight room!!!

I used to tell my wife that all the time and now she, at 54, is doing it. Of course, she didn't do it solely because I suggested it. She's in an exercise class here at the university (where we work) lead by a PhD (woman) kinesiologist and that's part of her program.

She's a believer now!!!

Q

[fitone]

I wish Tampa-Terry from T-mag can answer this for u she's in the forums over there a lot. Usually giving out sound nutrition advise.

She a female and does train w/ weights. Women do not get bulky w/ weights. Unless u take steriods which I don't think you will anytime soon.

Weight, are very benfitial to a person your age also. It will prevent a lot of bone diseases, and inflamation of joints.

In Health,

Silas Chen

[Q.]

Why is it that people lose strength as they get older??? I don't mean the ones who stop being active. I mean even the ones who stay fit, work out and do everything they can but they still lose strength. I was looking at the records for the Master's Weightlifting competitions and, as the age groups go up, the weights come down.

I seem to remember an article about Paul Anderson in later life squatting some phenomenal weight (his record was over 1200 lbs) after breakfast while the writer interviewed him so I realize that even this is relative... but I'd guess that even his ability declined over the years. Just curious what is happening in the body to cause that.

Q (for question guy... hmmmm.... QG)

[fitone]

Q- the answer is pretty simple the reason you lose strength as you get older is because your testosterone level decrease as you get older.

In Health,

Silas Chen

[Q.]

Huh! I didn't think about that.

Does this apply to women? What if you supplemented? Would that allow a person to maintain strength?

Thanks for the response!

Q