exercise support thread - take two

[naej]

Hi Braveheart you seemto be the man around here for exercise, diet etc so
How do I loose weight around my middle. I am 60, and have the last few years put on a stone in weight all around my middle! I weigh 9 stone (sorry not good on conversions) which is a stone and a half heavier than I was for most of my adult life. I don't mind carrying alttle more weight as I think you look better as you get older. Never dieted in my life but used to execise more in the form of dance, walking and yoga.
Slight back problem so short of lipo any suggestions???
naej aka as the blob.

[Cadet]

1 stone = 14 pounds

[naej]

why thankyou, so that would be 126lbs then.

[glamgirl]

Yes BH what do you do for the middle section. I work out 5 days per week M-F. 3 days of weight training 12-15 reps heaviest weight I can manage full body workout. 2 days of cardio.

I am pleased with my progress. I have lost 34 pounds in 2 years. I eat 5-6 small meals a day with protien at each meal. Mostly grilled fish, chicken and turkey, protein shakes and lots of veggies.

It has been slow progress, but consistent and I haven't gained anything back. Another one of life's lessons for me has been patience on the fitness front too.

I have heard up more cardio, but I hate cardio and have been having knee pain since I have been jogging on my 2 days of cardio, so will be changing that up this week.

Thoughts?

[braveheart]

Naej, you will need to diet and cardo to bail the belly! You don't have all that much to drop, based on the stone and a half, I would guess about 20 lbs. Eat good protein meals, chicken, fish, turkey, lean beef and veggies. Lay off the sugars and bad carbs, potato chips, junk, stuff like that. Do cardio and weights 5 times per week, walking, jogging, treadmill, whatever, it will work. You will drop that in no time.

[braveheart]

Glamgirl, I am tickled you would ask my advice on training! You have a great knowledge on the subject! Knees are a problem for us older folks! When I squat, I wrap my knees heavily to keep them warm and the juices following in the ligaments. For cardio, I do the eliptical for an hour at a time, 5 days per week. I do this to keep the pressure off my knees, its a great cardio workout that you can do hard, but low impact on the knees. Try that with your good diet and increase your ab work, crunches, janda sit-ups, deadlift, stiff-leg deadlift. Although those are weight exercises, they work the ab muscles more than you will ever know!

[Cadet]

Braveheart,

If Naej only weighs 126 lbs, a 20lb drop will be 15% of her body weight, Isn't that a lot?

I guess the question is how tall she is?

Now for me, I weight almost twice as much so 20lbs is no big deal.

[naej]

Thanks BH, I am just under 5ft 4" tall. I consider I have a healthy diet, no junk food ever. Crisps, coke,fast foods etc. I have the occasional pudding and danish pastry. I don't really have a sweet tooth and have 3-4 small glasses of red wine a week. So I guess they would have to go. I really only want my waist back ! and general tone up.
Oh I do like good bread and butter-will not eat spreads as they are full of additives, but even then 2 slices may 3 days a week.

As I said I have never dieted as I think that is a lifelong habit and have always prefered to eat healthily I do believe it is an age thing maybe more for women esp. those who have children.
Never done weights maybe that will be worth a go.
Thanks again.

[seeking answers]

Naej, by all means gives the weights a go. Women who lifts weights have far less osteo arthritis, retain more flexibility, sleep better, lots of benefits. Just remember to start out s-l-o-w and use proper form to avoid injuries.

[forward]

BH, I wondered if women who lift weights wind up all ripply, which I do not want.

Also, my diet is fairly good (although I have a weakness for sweets and have some bad habits, like skipping meals). Besides crunches, what else do I need to do for the abs? I am kind of blank on other exercises and a little nervous about my lower back.

I am pleased w/progress, although obviously it is never fast enough. I have not lost much weight but I feel good--much more stamina. Problem is that my clothes are not fitting and I cannot buy new ones right now, sigh.