Middle body fat

[rmdick]

I have a question please for Cathe or anyone in this educated crowd..

I am 48 years old,post-menopausal (went through this pretty early), have fought "fat" pretty much all my life. In the last 4 years I have lost about 30 pounds and have toned up and lost inches by doing a combination of strength training (all Cathe!), aerobic exercise (mostly running) and sensible eating. Lately I have noticed more fat creeping up around my middle (upper abdomen and middle back) even though I have not let up on my fitness routines. I'm trying to decide what to do about this...

My usual routine is:

Run 15 to 18 miles per week (average 3 to 3.5 hours running per week)
A few 30 minute brisk evening walks each week with my husband (3 to 4)
Strength train...average 2 to 3 "full body" workouts each week, vary this, usually do at least one "muscle building" workout and one "endurance" workout each week. Do whatever ab workouts accompany these with an occasional extra one. I use about the same weight Cathe does (maybe a little less sometimes on some things) for lower body and about 75% of what she uses on upper body.

I don't have much more time to work out than I am already doing so would like advice about how to fight this fat!!

Should I increase my aerobic activity, run faster and farther, do something different?
Try to increase the amount of weight I lift? (I'm convinced that strength training is what allowed me to get rid of this weight in the first place by increasing my metabolic rate)
Do more ab work?

I am already planning to cut my "caloric consumption" by at least 200 calories per day.

Any suggestions would be apprciated, sorry for the length of the post!

 

[Aquajock]

Hi, rmdick!

Just a couple of suggestions:

As you may already know, it is quite common for people in their middle years in general and menopausal / post-menopausal women in particular to gain intra-abdominal storage fat. Women, however, often have greater success at losing this intra-abdominal fat than their male counterparts when following similar exercise protocols.

From what you've described as your current workout program, I would suggest maintaining your current strength-training FREQUENCY volume, but make at least two of your sessions more strength- and mass-building oriented than endurance oriented. Strength training will assist in endurance training more than endurance training will assist in strength training.

I would also suggest seeing how that goes, and if that doesn't do the trick, consider substituting some other forms of aerobic work at least one aerobic session per week in place of running. I'm sure your running has conditioned your legs and heart very well, and you may want to consider substituting a good Cathe high-intensity step routine (I-Max 1 and/or I-Max 2), MIC (especially the hi/lo segment) or Circuit Max (a REAL blood-bubbler!). Each of these cardio workouts that I've listed include plyometric work, which seriously develops power in the legs, and interval training provided by the I-Maxes might be a good way to shake up your cardio.

Just a few thoughts. I'll suggest also logging on to the American Council on Exercise website, www.acefitness.org, to see if you can access some of its research reprints, many of which address intra-abdominal fat.

Hope this helps -

A-jock

 

[Fitstick]

I am in my mid-30's, have never had a weight problem but have always struggled with the battle of the middle-bulge. I especially notice that it has to do with diet, but even when I really watch what I eat I still can't seem to get rid of the fatty deposits around my middle and lower back.

So, you are not alone... I work out 5x a week alternating cardio and weights or circuits, 60 minute workouts per day.

 

[Bobbi]

I have the same problem in that I store most of my body fat in my ab area. I have long, slim limbs and am pretty lean but it just goes right to the old gut. Your workouts look great and I think cutting back calories is one way to deal with the problem. It's true as we age our caloric demands decline. I do wonder if 2000 per day isn't an awful lot to trim off though. I'd start with more like 500 per day. That'll drop a pound per week and won't scare your metabolism into thinking you've run into a famine. You know the old feast or famine rule which is why cutting back drastically can make you fatter? Eat lots of whole grains, lean proteins and high quality fats to satisfy your appetite. And don't read fitness and health magazines which show us woman who have nothing to do with what real woman look like. It's taken me years to accept this long-legged, short waisted, rear-endless, gutalicious body is perfect for me! Good luckm and keep us posted!
Chicks's Rule! http://www.handykult.de/plaudersmilies.de/chicken.gif Bobbi

 

[rmdick]

Thanks to all of you for your suggestions. I have increased my running by about 5 miles per week, cut back on calories abit and done mostly strength training (instead of endurance) concentrating on trying to increase the weight. Even though it's not been long, can already see a difference so will keep it u[! Thanks again for your suggestions and support.

 

[RhiannonW]

Sounds like "I" wrote this!

 

[iamfirmin]

x( SMILING I AM 47 AND I too am very fit... BUT MY MID section is ALWAYS A PROBLEM... i really try to watch the sugar... AND I FOUND THAT KICKBOXING HAS REALLY HELPED... it worked for me...

u might want to try it!!

GOOD LUCK