Several questions

[chefling]

I'm 49 and have been working out with weights since I was 18 yet I have never acheived the look that I've wanted. I'm sure it was mostly due to my diet. Either too low in calories or too junky in nutriion. I now find myself 25 lbs overweight and I'd like to go into my 50s with a brand new look.

The questions are this. 1. If I eat clean, can I eat freely or will I need to track calories as well. 2. Are protein bars and/or shakes considered clean eating? 3. Can I get better results by running 4-5 days a week and only doing weights 1-2?

Thanks for all your help,

 

[pressju]

Hi Carol. A few suggestions from someone who has done it all: 40 miles a week of running/nothing else; 4 days running/2 days weight training; cardio and yoga only. Here is what has worked for me (I am almost - gulp - 45):

1. See a nutritionist if you can. Only you and a pro (or consulting some of the great books out there) can determine the right meal plan for you. We are inour pre menopause/menopause years and our dietary needs change. That being said, for me I stay away from "fake food" meaning anything processed. Fresh veggies, fruit, skip the butter, watch the portions, grill more, fry never. As for carbs - well, everyone else can give them up. I would die without my whole grains and pasta. Moderation is key. Also, lots of water, minimum caffeine since it makes you retain water.

2. Exercise: I have really gotten amazing results on the following: 4 days cardio (pretty intense most days, between 30 -45 minutes each sessions). Running is great but shake it up with intervals of fast/slow like in Cardio Coach sessions - just sloggint hrough cardio workouts to burn calories won't do it; 2 days heavy lifting (with a trainer my job provides) - upper + core/lower. Then 1 day of either vinyasa yoga session or a full body type workout (can be anything - turbo sculpt, Cathe Boot camp weights only, Power Hour, Muscle Endurnace). If I am too tired one day, I skip a cardio or weight training. I find my recovery from hard work outs is a bit longer now. Some days I do two sessions - early a.m. cardio, weights with trainer at lunch. If that does not work for you, do what works. If it is too hard a program for you to stick to, you won't.

My body fat really dropped once I started lifting more. Check out the incredible Debbie - aka Fitness Freak in the rotations section for more on this (I always put her workouts in my tainer's face "let's do this!!!"). I know it seems counter to do less cardio and get better results, but it works. More muscle means more calories burned at rest means leaner you.

3. Final advice. Accept yourself now. Oh so dorky that sounds! But it is true. We are our own worst critics! Buy yourself something to wear NOW that makes you look great. You shake up your program and you WILL see results. But why wait to feel great?


Check in - we are here rooting for you!

Julie
Fit Over 40

 

[chefling]

Thanks Julie,

I did download some of the CC and Itread and I am loving those so it won't be any problem to do those 4 days a week. As for the weights, my favorite workout now is the floor work on Cathe's GS legs followed with Muscle Max so I'll add in another day of heavy weights and add some yoga stretches to my cardio days.

My nutrition is off and on and where I really need to make a commitment. I can't eat wheat, dairy or soy so I tend to make too many allowances on chocolate. It's time to realize that at my age, every indulgence shows.

I do hear you on accepting myself. I never imagined that would be so difficult for me but it is. I embrace getting older except when it shows. But today, I'm going to take your advice and buy me something special!

Thanks for all your help!

 

[pressju]

Sure thing. I always said well of course I would grow old gracefully. Then I started growing older, and well let's just say Botox is looking real appealing right now!

Keep us posted. You know in the Hardcore Fitness group on the Check Ins space, some folks report in on their food each day. I so admire that - I would just fib. Anyhow, it helps when others can see what you are eating and offer advice. Bunch of very fit brainiacs here!


Good luck!

Fit Over 40