Maintaining and Setting New Goals

kristen8000

So, I've been on and off MFP since 2011. I consider myself a veteran and feel I have a lot of knowledge on losing weight. I've learned that I'm amazing at the "dropping scale weight" part.

I've lost the weight. I'm happy with the weight I'm at. Female, 146lbs & 5'11 and I'm almost 39 years old. I haven't had it tested, but I'm assuming my BF% is about 22-23%. I would have been happy with 150, but my brain can't comprehend eating more. Been at "maintainance" since Sept. 25th. Which basically has consisted of me playing with my diet to get the calories up, but since I can't seem to get it above 1600/daily, the scale is still slowly going down.

I've never been great at maintaining. And I suck at working out. Or at least working out to "work out". My BF and I take walks daily, up to 2-3 miles, but that's just "lifestyle", I don't consider that intense, or body changing, etc. I'm great at losing and gaining. But I'm TIRED of the up and down. I need something to keep my mind on and making the scale do what I want really isn't a healthy mentality.

I'm still trying to figure out what my next steps are. Getting my brain in a place where maintainace will use less "brainspace" and become normal.

For those of you who are veterans here, if one is a proper weight (or even pretty low for one's height) but tends to not be that great about "consistant workouts", how would you advise them to go about "next steps". Get a trainer? In the past, me joining a gym has always been a "wallet drain" and there's been no benefit to it. But I'd love to "look better naked", even at almost 40.

My boyfriend keeps telling me to "lift". Things I can do in my living room. And sending me to all these Youtube site of these guys who could easily lift me up and throw me across the room. I just don't honestly think something that works for these guys is going to work for me. Can I "lift heavy" with just a set of adjustable dumb bells? Or will I have to buy a bar and the weights? Is it best to get a trainer and join a gym in the long run? At least for the instruction? If I do decide to "do it at home" will I be just spinning my wheels?

I know the info on Recomp, Bulking and Cutting. I get all that. I get the "can't gain muscle on a deficit". I get the nutrition part of it. I'm clueless on the lifting part. I've bought books in the past - New Rules for Lifting for Women for example. And where it helps guide me, without someone looking at form, how do I know if I'm doing it right? I don't want to injure myself and be worse off than I am.

And if I decide to go with the trainer, how do you find a good one? I do realize I have a ton of questions and this is lengthy but if anyone can help, I'd really appreciate some guidance.

lorrpb

"I consider myself a veteran and feel I have a lot of knowledge on losing weight. I've learned that I'm amazing at the "dropping scale weight" part." BUT...
"playing with my diet to get the calories up, but since I can't seem to get it above 1600/daily, the scale is still slowly going down"
How many calories per day do you figure you need to add? Add some more calorie dense foods, like peanut butter, avocado, olive oil & butter during prep. Since you're a master at nutritional info and managing the scale, you prob know more calorie dense foods that I can come up with off the top of my head. You prob don't need to add more than a couple hundred calories per day, it's not really that hard to do.

"I've never been great at maintaining."
Maintaining is a series of adjustments. Set a 5-10 lb range. When you get to the top or bottom, adjust your intake by 100-200 cal per day until you're back in range.

"I know the info on Recomp, Bulking and Cutting. I get all that. " BUT...
"Can I "lift heavy" with just a set of adjustable dumb bells? "
It depends on your current abilities. Heavy is what's heavy for you and I don't know what that is. I'm sure you already know, since you've reviewed all the lifting and recomp info on MFP and elsewhere, there are several dumbbell lifting programs. I use a 60" BB for deadlifts and DB for the rest, at home. I have DB bars that take the same 1" plates as my BB and some fixed weight DB, all of which I picked up used.

"Is it best to get a trainer " "without someone looking at form, how do I know if I'm doing it right"
This would be a good place for a trainer. If you search how to find a good trainer on google or MFP, you will find many many tips. Get referrals from friends, go to a reputable gym, get a trial session. Nothing is a guarantee,but these things will improve your possibilities.

sijomial

Working out just to work out would bore me to tears - I prefer to train rather than exercise. In other words my workout and my overall routine has a goal and a purpose. The training mindset may help you with your eating - food is fuel. BTW - Drinking some calories is an easy way to boost your intake if needed.

Nothing wrong with trying to look the best and be the best you can at any age, I'm 57 and training more than ever.
Would agree with your boyfriend - the most efficient way to change your body composition is by lifting weights properly.

Adjustable dumbbells are OK to get you started but you will either run out of weight very quickly or get driven down the route of doing lots of isolation lifts, which isn't really what you want to be doing (unless for enjoyment I suppose). But you can also add in bodyweight exercises, they can be very challenging and take you a long way.
It certainly is easier in a gym full of equipment though and I prefer the focus.

Getting a trainer can be a good route but you need to be clear in your briefing to them what your goals are otherwise you might just get a "cookie cutter" routine that's next to pointless. Make sure they specialise in lifting - they all have different skills and interests. In my gym I've got PTs who are power lifters, bodybuilders, semi pro cyclists, specialists in working with older people, cross fitters, a high level rugby player etc etc.
Interview them, question them - they are offering a service and you are the paying customer.

By the way zero need for you to do bulk/cut cycles. Just eat and train.

kristen8000

Thanks to who answered. I know I sound all over the place. Just trying to figure out next steps.

@sijomial Drinking calories huh? I'm pretty sure you don't mean booze, but that's where my head went...LOL. I have considered adding protein shakes..something else I'm researching.

I have an acquaintance from a club I belong to who's a Personal Trainer. Has been for 30 years and she's close to 50 (looks 30, so obviously she's doing something right). I'm thinking I'll start with her, see what her advise is. I know enough to know if a personal trainer is worth it...I know what to look for. I just need to find someone who doesn't annoy me or feed me a bunch of woo. Which is a tall order

So I'd think my aim is to maintain my weight and add overall strength and burn off the fat I still have. Find a routine that gives me enough results to keep wanting to do it. I know I tend to get bored easily, so also something that provides variety.

Wish me luck!

spiriteagle99

You might also consider a long term goal that you want to work toward. i.e. I run. To give purpose to my runs, I sign up for races. After 6 years of running, I get to run Boston Marathon next April. Before I was a runner, I was a hiker. One day I decided I wanted to hike the Appalachian Trail. I spent 6 months building my fitness so I could thruhike. The following spring I walked from Georgia to Maine. Years ago I wanted to join a group that was bicycling the length of Arizona. That gave me a focus to my riding. I never did it, since I ended up thruhiking instead, but it made training more purposeful. IOW, find something you'd like to do, like hike the Grand Canyon or bicycle across Ireland, and train for it. Or maybe do a Spartan Race or Tough Mudder. Fun, but hard work.

sijomial

kristen8000 wrote: »

Thanks to who answered. I know I sound all over the place. Just trying to figure out next steps.

@sijomial Drinking calories huh? I'm pretty sure you don't mean booze, but that's where my head went...LOL. I have considered adding protein shakes..something else I'm researching.

I have an acquaintance from a club I belong to who's a Personal Trainer. Has been for 30 years and she's close to 50 (looks 30, so obviously she's doing something right). I'm thinking I'll start with her, see what her advise is. I know enough to know if a personal trainer is worth it...I know what to look for. I just need to find someone who doesn't annoy me or feed me a bunch of woo. Which is a tall order

So I'd think my aim is to maintain my weight and add overall strength and burn off the fat I still have. Find a routine that gives me enough results to keep wanting to do it. I know I tend to get bored easily, so also something that provides variety.

Wish me luck!

Well it's already Friday evening here so a "sundowner" could be quite appropriate! :drinker:

Was think more of milk, milk shakes, fruit juice, fruit smoothies. Protein shakes are an easy way to add calories and protein if you struggle to meet your protein goal. If your weight is only slowly going down just a small adjustment/addition might fix that.

Strength training isn't a big calorie burner so shouldn't add too much to your needs.

It's great you know a PT already. Go for it!!