Advice for the aging--HELP!

A

artmaker

Active Member
I have been visiting the site for the past week and everyone seems so in shape--and young! compared to me. I am 59, about 30 pounds overweight, but have been walking regularly (2-4 miles fast clip, a day), and over the past year have created my own strength routines from books taken out of the library (now work out with 10-12 lb weights). About 4 years ago I had breast cancer, so am concerned about going higher on the weights. I have taken Cathe's workouts out of the library, plus viewed her clips, and want to start investing in tapes that are appropriate for someone like me. I have ordered a step, and am considering the barbell but am worried that it may be too much. I have suffered from back problems in the past but have been working to build up that area, and so far, so good. I don't want to mess myself up by doing too much too fast.

I know I sound like a hard-luck case--I'm really not--the weight lifting and exercise have made me feel fit and I feel like I am on my way--but I need to drop the excess weight and become more fit. Any advice for a "mature" lady on what tapes and what sort of routine to follow. I don't need "buffness", I'll settle for trim!
 
Artmaker,
A few months back, someone on this forum mentioned a book called Outsmarting the Female Fat Cell by Debra Waterhouse. I checked it out of the library and am now a changed woman. I have recommended this book to about 10 clients since I read it in June. This same lady also wrote a book called Outsmarting the Midlife Fat Cell which I have yet to read, but as soon as I have time, I'm going to get it.

Here's the "readers digest" version:

1. Women need to do moderate cardio for about 45 minutes 5-6 days a week to lose weight. This 45 minutes does NOT include the warm up/cool down/abs that we so commonly have in a one-hour aerobics class or video. I teach aerobics and have changed my class format to be 75 minutes long so that we can get in a full 45 minutes of cardio. She explains why so well--this turns on your fat-burning enzymes.

2. You should eat 4-6 meals per day that consist of 200-300 low-fat calories each. NEVER eat when you're not hungry and then only eat until you are UNhungry. Do not eat until you are "full." According to the author, you'll know you've eaten the right amount for your meal if you ARE hungry in 2 1/2 to 3 hours.

3. Weight lift!!!!! A pound of muscle takes up much less space than a pound of fat--so you could actually weigh the same on the scale but look much different. Also, muscle is "active" tissue and requires calories to "live" whereas fat is inactive and doesn't require anything to live. If you gain a pound of muscle, it will take between 30-70 calories a day to maintain it, depending on what sources you read. Use heavy weights on your big muscle groups of legs, back, and chest. Arms are a small muscle group, don't concentrate on them for weight loss purposes. If you do enough chest and back work, your arms will be working out anyway.

If your library has either one of these books, they are a great read!

Kim
 
kim, how are you doing with the weight you gained mysteriously a while back?
Is this making a difference?
 
Hi, Artmaker! Don't have any tips for you except for "keep up the good work" - focus on intelligently progressing in strength training, keep up with your walking, and eat good food in sensible proportions!

Just a side note - age really is more of a state of mind than of birth certificate! A couple of years ago I met a 5K and 10K runner in Phoenix who was 80 years old - she started running when she was 60!

You're just a pup!

:) :) :)

Annette
 
what do you think specificly is making the big difference?

you were doing a ton of stuff before reading this book....and eating carefully......
what do you think?
 
Hey Artmaker...

You aren't the only 50 and counting out there. I turned 50 this past May and feel better than I have ever felt...younger and more alive ... for a variety of reason ... both physical and emotional. I am also single for the first time in my adult life and realizing that I can be and do whatever I want to do with my life...it is an exhilarating feeling. The bottom line though is that the things I want to do...I need to be in good physical condition so that I can enjoy them....I had let myself get out of shape the past few years due to bad relationships...now...I have no excuse! I don't have severe medical problems but am careful with my back and knees...but I think most of the exercises on Cathe's videos are doable if you use the lighter weights and pay attention to your body. You will be amazed at the transformation weightlifting can make in you body, mind and soul...as most of the young squirts will attest too (flexing her biceps and winking!)

Kathleen
 
I became single 18 years ago--and the period following-up through now--has been the best of my life. Good luck to you! That's when I started lifting weights, tho not intensely, just so I could heft my own suitcases, and following my own "star"--hence the "artmaker". I had dropped weight at that time, but over the years and through some rough family, physical stuff it crept back on. I appreciate you writing--knowing there are some over 50's out there is encouraging. I am going to order some videos today and really get rolling. I went last night and joined the Y, and started swimming. Tonight I meet with a trainer there to set up a program with their machines. Thanks for responding.

Oh yes, if I am going to start doing the step, which step tape is the best for a beginner?

Susan
 
Hi Susan,

I'm not in the over 50 crowd but I just wanted to jump on and say welcome to this board. You really are an inspiration and seem to have a great attitude despite going thru some tough times! :)

Im sure you will get plenty of suggestions but my pick for a starting Cathe Step video would be Mega Step Blast. Now none of Cathe's videos are beginner but that is probably the easiest one she has. The choreography is pretty basic but its still an intense workout and if it's too much you could just do the first two sections and add on the third section as you feel more comfortable. The Wedding Video is also known to be a good introduction to Cathe tape and you not only get a great step workout but also it has a nice beginning weight training workout on it. You could use when you can't get to the gym. After those two I would say Step Heat is also a good one to get started with. Don't worry everyone here will help you spend all your money in no time!! :p

Good luck and keep us posted on your progress!

Alison
 
Cinza,

Specifically speaking . . .

Slowing down and lengthening my cardio. I added a ton of walking and took out some of my stepping. This morning I walked 5 miles non-stop fairly slowly (3.7 mph). It took just over an hour. Then I rested for about 20 minutes and it was time to teach power stretch which is an awesome leg workout. Then tonight I go back and teach a step class. In the past, I would have done a more intense cardio early in the morning.

Kim
 
It sounds like you are really smart with your crusade into fitness! Joining the Y and meeting with a personal trainer is a great start! A lot of us are older (I'm almost 52), so we prove that you can REALLY work out and not be afraid of it. I started out two years ago after years of just walking and some weights and added Cathe step tapes and Taebo in the same month! I now do all of her tapes with no modifications, and see no reason to slow down!

I started with Megastep blast to get used to her style, then went to Stepmax, then on to all her other tapes.

Let us know what your trainer told you, please. Did she give you a fitness assessment?
 
Kim - thanks for the advice about the books! I took both the Female Fat Cell and the Midlife Fat Cell books by Waterhouse out of the library. I've started on the first, and I am really liking it. I've been taking a ton of fitness books out of the library--and very few grab my attention. This one pulled me in immediately. I'm on chapter 3, and am looking forward to continuing.

I appreciate your input.

Susan
 
As this was the first time, we mainly just talked and she took my medical history. She was interested in my research into fitness tapes, and of course I mentioned how Cathe and the Firm seemed to be up at the top in terms of quality. She also showed me how to use some of the equipment, although she indicated that because I do so much lifting with free weights I may end up not liking the machines as much. She feels free weights are really the way to go for serious fitness enthusiasts. She is going to do some research into weights for breast cancer survivors, because when I started increasing my surgeon said not to go above 9 pounds, and 3 years later I am using 12 pounds on a regular basis, and sometimes, on a good day, 15. I felt that since it has been a gradual change, and it felt ok, I wanted to try to continue.

I also asked her how to establish a routine, between machines, video tapes, and free weights, and she suggested that I try different combinations until I find the combination that made me happiest, and then vary it when I get bored or lazy. She said training is very individual and no one way works for everyone.
 
Artmaker:

Hi. Lots of people also rotate Cathe tapes with tapes from The Firm (www.firmdirect.com). The Firm has tapes for all levels of fitness. They also have a great/active forum. Visit their site and let us know what you think!
 
I'm curious

Hi Artmaker,

Your PT sounds like she's on the ball. Will you share what she finds on weight training for cancer survivors? Not to undermine your physician but many aren't up to date on fitness & nutrition.

Enjoy your fitness journey.
Debra
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top