For the "Mature" Audience...help with BF Reduction

S

Stacy

Cathlete
I'm approaching the "big 4-0" and unfortunately there's alot of emphasis on the "big" part! Seems the older I get the harder it is to get the weight off, my waist is getting thicker, etc. etc. I have about 10-15lbs I could stand to lose, and my BF is in the low 30s. My BF% is catching up to my weight!! What has worked for the mature audience?? I cant do high impact so upping the intensity of my cardio hasnt necessarily worked b/c my knees ache for days after same with doing heavy leg strength training.

Thanks!
 
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Stacy-
For me the trick was switching to high weight training and lower cardio- EXACTLY OPPOSITE of all my cardio years. If I do cardio daily its only 30 minutes. If I do Cardio 3x a week its 50-60min.
I strength train 5x a week (not full body) so I can lift heavier- increase muscle mass and this in turns kicks my metabolism higher. Also cleaner eating is key I believe. Look at where you currently are for clean eating and just make small changes and stick with it. I spent 4 years very frustrated and now I look at it all as discovering my new body. Good Luck & Keep the faith!:7
 
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You and I are in the same boat - late 30's and 15 lbs. to lose and high BF. I copied a thread I posted a while ago and got some good advice from JenL13 I thought I'd share with you.

http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=4&topic_id=368367&mesg_id=368367&page=8

I ordered the Slim Series, as well as Kick Punch Crunch, and the Power Half Hour Thigh Slimmer DVD. None of them have arrived yet, so I can't tell you if I like them or not. My rotation will consistent of less step, more kickboxing, more high rep weights and running, which I hate, but it seems to help with slimming the thigh.

HTH, and keep in touch,
Terri
 
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Unless I didn't add correctly, it appears JenL13's calorie count for the day is approximately 1200 calories. I believe she says she exercises 1-2 hours per day. That's a recipe for weight loss for sure unless you go into starvation mode. For many women, that is a fine line.
 
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Tagging on to Candi I also think that JenL is 20 something??? I may be wrong but if she is that also makes a diff as well as body type ... I LOL because I do recall her eating and she discussed how "unclean" it was. I ate Quarterpounders w/ chhese & fries 3-4x a week in my 20's and also had bodyfat as low as a bird. Bodys go thru definite changes as we age as well as we have to account for how we treated it in the past. My metabolism was scre*** due to years of up/down weight/ poor nutrients & in general abuse so at 38 I hit the wall.
 
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Traci,

I'm curious, what body type are you? Ecto, Endo, Meso?

I often go to the Hardcore Maniacs check in to look at what they're doing. Diane Sue is about 54, I think and she appears to be an Ecto. Looks absolutely fabulous but she works out 2-3 hours per day along with watching her diet. Very heavy weight work. Appears to do at least an hour of cardio a day.
 
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Candi- I'm Endo / Ecto. I am super duper small frame at 5'5. I used the BFFM guidelines to determine.
Up until Peri (3 years ago) I was more the ecto:
metabolism ultra fast
energy levels were sky high
Small bones
Small waist
Overactive
Insomniac
Respond to low volume high intensity training
Now I am much more the Endo:
Carb sensitive
High body fat without high weight
Round body
waist is wider
cant get away w/ over eating
hormone imbalances
responds better to higher protein
gain fat as soon as exercise stops
bouts of fatigue
good strength levels

I'd probably go back to more of ecto if I ever got my hormones regulated... down the road.:7
 
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Yes, she's 29. And yes, body types play a role in how we lose weight. I'm following more of her workouts because they're something I haven't done before. For diet, I'm following BFFM, which I recommended to her as well. I think if we can share with others what works for us and it helps someone else, that's what these forums are all about. I'm 38 and feel like I've hit the wall. I can't seem to break this plateau for nothing. Eating clean, working out 5x/week hasn't shown any results yet. Sometimes I feel like I should go back to Quarterpounders w/cheese, fries, etc!

Terri
 
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I think it's wonderful to share also. I just believe that different body types respond differently and for myself, I need to remember that!

Also, age plays a significant role in metabolism.
 
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Traci,

I'm 52 years old and 5'0" with a medium frame. I have an hourglass type figure. Waist used to be about 24" in my 30's and 40's. I've graduated to about 26.5" and hoping it doesn't get bigger x(

I've always been an endo but I used to be able to lose weight by watching diet alone. Now I concentrate on inches and the mirror because whether I do a lot of cardio or a little cardio, the scale stays the same. I guess I should be thankful that it doesn't go up.

I find that food is the one factor that really makes a difference on how I look.

I'm glad you found that the less cardio route is working for you :)
 
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Candi, You can't be 52!!!:7 I hope I look like you when I'm 52 then. What is endo, etc you're referring to?
 
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I'm definitely an endo..ugh! In my reading it says I should do more intense cardio or longer cardio sessions. I've tried that and can't sustain it for more than a few days b/c of achey knees. Sometimes it all seems pointless and I can totally relate to wanting to just revert back to Quarterpounders and fries, lol. FYI..I'm 5'1" and at my slimmest my waist was about 27, now it's about 30 and it's downright depressing! I really dont have fat rolls around my abs...it's just thicker, definitely some extra fat though. Getting older sucks!!!!!!

Any more "endo" advice please chime in. Thanks for all the great responses ladies!!
 
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Stacy,

I have a problem sustaining too because of my feet but I find if I cross train with step (using a 6" step) and kickboxing, I do much better :)

I'm up to 50 minutes per session and thinking about finally adding that last 10 minutes to get an hour of cardio in but then I worry about losing muscle :-(
 
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Thanks for the website. I'm between and endo/meso. I've been doing more cardio than weights, looks like I need to switch that!!!:eek:
 
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Candi~You are NOT going to be 52????? Wow!! You look awesome!!!! :)

I did the bodytype test and was suprised to be a mesomorph. :eek: I always thought I was a endomorph!
 
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Susan,

Just remember, persistence is key :) You just have to find what works for you!
 
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With me being an endo/meso I need to weight train more. Funny thing, I lost my weight by doing mainly all cardio but now have plateaued. So, I'm going to follow what this web-site says about weight training and see what happens.:7
 
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I actually eat about 1500-1700/calories a day, not 1200 and during the week my workouts are 60-90 min most days and on weekends just depending on how I feel 1-2 hours but some of that time is cause I take longer between workouts if switching dvds b/c I'm not as rushed during the week. And yes, I am only 29-will be 30 in May but I have always had to watch my weight as I used to weight about 25 pounds more than I do now when I ate bad & didn't workout. I carry my weight in my hips, thighs, and butt!

If you tend to bulk easy I would recommend lifting lighter & doing more reps, if you don't bulk easy then heavier weights will probably work for you. I know you said high impact doesn't work well b/c of your knees-you may want to look into the Beachbody Slim Series & Tony's 30 minute line, Bun Shaper, Thigh Trimmer, and the others. I think Slim Series is boring compared to Cathe but it did work for me, the cardio is lighter than Cathe but Debbie incorporates light cardio w/ light weights and for me, it worked. I don't do them as often now but if you are limited on the cardio you can do I would suggest buying one & giving it a shot. You can purchase them in a package or buy just one or two.
 
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