Fitness Freak Help! What's with this "pudge"??

[laurabehney]

Hi Fitness Freak. I need your help! I have been a "stalker" on these forums for years now and this is my first post. After reading these posts, it seems you really are the expert. And I NEED an expert!

You seem like a very "get-to-the-point" person, so I will get to it:
Age: 46
Weight: 145
Ideal weight: 133
Height: 5'7"
Cathe user: 8+ years
Diet: Semi-clean, but certainly could use improvement!
Workouts: 5-6 days each week, 1 to 1 hour & 15 minutes each workout

Problem: I have always been a person who works out and can typically maintain my weight within 5-7 pounds. To switch things up from the Cathe workouts, I did P90X and got great results! (Although I can't do pushups or pullups due to rotater cuff
tendonitis.) After P90X, I did my own mix of some P90X and some Cathe, but all of a sudden I was putting on pounds around my typically lean core. I need to lose about 10-ish pounds AND I want to keep my legs (which tend to bulk up) lean and I want to build my arms up (get a good "cut" which I've never been able to do).

I went to "Bioidentical Hormone" doctor and it was determined that I had very low progesterone levels and high cortisol levels, which is being treated with a cream and cortisol blockers.

I have been told (by this same doctor) the best way to lose fat is to do more low heart rate cardio as opposed to the higher rate, like I typically have done. I have read SOOOO much stuff on the web and am just not sure who to believe and what to do! I DO NOT to give up and give in to the "inevitable" aging weight gain!

So there you have it! I would truly appreciate any advice you could give me! Thanks so much for your time and for all you have done for others on this forum!

Laura

 

[Fitnessfreakk366]

With age comes weight gain and unfortunately body fat. If you are working out 5-6 days a week and giving it your all, which it sure seems like you are, then you need to take a look at your foods. You need to keep track of what you eat and eat as clean as you can at least 98% of the time.

Do you have any idea the amount of calories you take in each day? The macros of protein/carbs/fat? Let me know and I'll see what I can suggest.

About cardio. Doing steady state is good for fat loss. So for instance my HR for this type of training would be no higher then 130 bpm, that's an approximate. When I go all out with HIIT workouts, my HR will hit 163-167. I have heard much talk about steady state workouts being the best for fat loss, but quite honestly, I don't have the patience for that kind of boring workout. I need to feel my heart pounding and my breath getting labored. But hey, that's just me.

I say try the low HR cardio for a while and see how your body responds. My bet is that your eating is 99% of the problem, though.

 

[laurabehney]

I don't know exactly how many calories I take in. I have been on Weight Watchers before and then I followed the P90X Meal Plan pretty faithfully and had good success with both. I know I can eat much cleaner right now though. How many calories should I take in?

I have been doing the steady HR workouts for about 10 days and I am READY TO BLOW MY BRAINS OUT! Just like you, those are just too boring for me!! Do you think if I followed one of the "fat burning" rotations on this forum it would help? I just don't want to continue to do higher HR workouts (150-ish) and keep putting on with around my middle.

Thanks again for your response. It really is very nice of you to do this for people!!

Laura

 

[Fitnessfreakk366]

Your calorie range is 1501 to 1715. Do not go below 1500 calores on any day, even if it is a rest day. The maximum calories you should eat in a day (and that is to maintain the weight you are at) is 2144 calories.

Maybe mix up the cardio. Do boring Steady State one day and then do HIIT the next time. I hate cardio as it is, so if it's boring then it's just 100 times worse!