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ShapeFit.com
Fitness discussion forum for bodybuilding, weight loss, diet and exercise.
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Washburn86
Joined: 03 Jul 2008
Posts: 2
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 Posted: Sun Jul 06, 2008 2:31 pm Post subject: suggestions for obese 42yr female |
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| Does anyone have recommendations for a workout program/diet for me? I am 190lbs, 42yrs, elliptical or walk 2 miles 60min-120 min about 4x a week. Would like to begin strength training as well, have to start easy upper body since I have problems with my neck. Also: can anyone address older womens weight loss issues compared with younger women or males since diet approach for women is so different ie: women posting here in their 20s are struggling to lose weight on 1500 cals per day and working out extensively-does that mean my cals have to decrease even more because I am older? |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Sun Jul 06, 2008 3:45 pm Post subject: |
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1500 calories is ridiculous, you need minimum 2000.
Have you ever lift weights ? Well I suggest you start with Bodyweight program.
Try this :
MON
Bodyweight Squat for 3 sets of how many reps you can. Until you reach 20 reps
Bodyweight Lunges, same as above for reps/sets
Inverted Row, same as above for reps/sets
Push Ups Variations, same as above for reps/sets
TUE
10 Minutes Total Cardio :
30 seconds REALLY hard, 1 Minutes Moderate. Every week try to increase a bit the intensity.
WED
same as monday
THU
15 Minutes Total Cardio
1 Minute hard, 2 minutes smooth/average. Every week increase a bit the intensity.
FRI
same as monday and wednesday
SAT
You can some light walking etc.
SUN
take it Off
For diet read the sticky in diet section, very helpful, contain almost everything you need to know.
Come back with questions ! |
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Mon Jul 07, 2008 2:19 am Post subject: |
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| only o lunges or squats, no need for both but you can alternate ach session though |
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DianaB
Joined: 05 Jul 2007
Posts: 687
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| Posted: Mon Jul 07, 2008 3:27 am Post subject: Re: suggestions for obese 42yr female |
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| Washburn86 wrote: | | Does anyone have recommendations for a workout program/diet for me? I am 190lbs, 42yrs, elliptical or walk 2 miles 60min-120 min about 4x a week. Would like to begin strength training as well, have to start easy upper body since I have problems with my neck. Also: can anyone address older womens weight loss issues compared with younger women or males since diet approach for women is so different ie: women posting here in their 20s are struggling to lose weight on 1500 cals per day and working out extensively-does that mean my cals have to decrease even more because I am older? |
Metabolism does decrease with age for both genders, however, it does not have to be that way. Older and younger people alike struggle to lose weight due to overly restricting calories and basically, sending your body into survival mode, making it hold on to every ounce of fat available because it's not getting the food it needs to run efficiently. I would strongly recommend checking out Dr. John Berardi's website:
http://www.precisionnutrition.com/
This is not a diet, it's all about real food and correct daily intake of fuel.
Building muscle and proper nutrition are your best allies in the fight against decreased metabolism. Building muscle mass is also crucial in fighting off brittle bones and easing the hormonal imbalances during pre-menopause.
Rather than winging it on a workout program, head to your local gym and hire a PT who has experience training women in your situation (avoid a "Curves" type of workout if at all possible). Although many women of your size are shy to train in a gym, rest assured that the majority of us find overweight people who are working hard very inspiring. You should never feel "out of place" at your gym. Don't be shy to ask the regulars for advice or help on any exercise. Heck, in a few months, you'll be dishing out help to the newbies!
Sign up today, you'll be glad you did! Good luck and good on you for taking steps in the right direction. |
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vamp
Joined: 01 Jan 1970
Posts: 698
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| Posted: Mon Jul 07, 2008 10:41 pm Post subject: |
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Really like the advice given here guys, Diana I don't think you could've put it any better.
Cheers guys, Off to check the link Diana just posted here. |
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Boss Man
Joined: 25 Nov 2006
Posts: 3604
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Mon Jul 07, 2008 11:49 pm Post subject: Re: suggestions for obese 42yr female |
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| DianaB wrote: | | You should never feel "out of place" at your gym. |
Exactly.
You also need to make sure you're getting adequate amounts of nutrients, like Magnesium, Calcium, Vit D, K2, and also would benefit from Phosphorus and Boron too, as you need to try and combat any Bone density reducing.
Go onto a site called Algaecal, and you'll find a calculator that lists certain foods, and allows you to tick ones you eat each day, and change some of the quantities, and then it calculates your levels of Vit D, Calcium, Magnesium and K2, and compares it to RDA's.
You can also download it as well. |
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Washburn86
Joined: 03 Jul 2008
Posts: 2
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| Posted: Fri Jul 11, 2008 1:00 am Post subject: thanks for the replies |
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| I have been quite frustrated since this last summer I have been very consistent about exercise, generally my food habits are between 1500-2000, 2000 is a little high for me. I have lost a total of 4 lbs in 3 months. This is why I believe it has more to do with my metabolism and my age. I plan to incorporate more protein and have been serving myself smaller portions, and keeping my calorie intake under 1200 this last week. I have a membership at Golds and use the elliptical at 30-60 minutes medium resistance. I am definitely going to start weight training and try some of the ideas here-thanks again |
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Fri Jul 11, 2008 1:05 am Post subject: |
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DO NOT CUT CALORIES!!!
...you'll only get fatter
your starting wts so your metabolism will increase and you'll need all those calories to keep you going
cut eliptical to 10mins and go as hard as you can beating your distance in the same time each week |
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DianaB
Joined: 05 Jul 2007
Posts: 687
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| Posted: Fri Jul 11, 2008 3:10 am Post subject: Re: thanks for the replies |
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| Washburn86 wrote: | | I have been quite frustrated since this last summer I have been very consistent about exercise, generally my food habits are between 1500-2000, 2000 is a little high for me. I have lost a total of 4 lbs in 3 months. This is why I believe it has more to do with my metabolism and my age. I plan to incorporate more protein and have been serving myself smaller portions, and keeping my calorie intake under 1200 this last week. I have a membership at Golds and use the elliptical at 30-60 minutes medium resistance. I am definitely going to start weight training and try some of the ideas here-thanks again |
Forget about the age thing. And forget about cutting your calories, that's a surefire way to kill your metabolism. I'm 41 and 2000 cals is an average day for me, it's higher on heavy training days.
From your statement above, I feel you are confused about food intake. Please check out the PN link that I posted. The system is easy to understand and once you understand, it's good for LIFE. |
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