maintaining while reducing BF%

nicleed
nicleed Posts: 247 Member
Hi all,

I am just about at maintenance after losing 11 kilos since mid-July, but I want to improve my BF %.

My stats

Female, 44 years old, 5'9, 69 kgs (actually hovering between 68-69 - my goal is 68 or 150 pounds, but as long as I stay around 68-70, I'm cool). BF % early this year 31 %, today 25.7 %. I would like to get to 24 % (just within excellent for a chick my age!).

At the moment I alternate Curves workout (I know - but I joined before I knew better - and I do work pretty hard on the machines. Will be going to other gym once my membership expires in April) with brisk walks (about 60-75 mins, including beach, stairs and hills).

Other relevant facts: pre-menopausal and on HRT as well as have a Mirena.

What should I do TDEE-wise and exercise-wise to maintain weight while reducing BF % (and losing inches).

Thanks in advance...

Replies

  • mockchoc
    mockchoc Posts: 6,573 Member
    Hi all,

    I am just about at maintenance after losing 11 kilos since mid-July, but I want to improve my BF %.

    My stats

    Female, 44 years old, 5'9, 69 kgs (actually hovering between 68-69 - my goal is 68 or 150 pounds, but as long as I stay around 68-70, I'm cool). BF % early this year 31 %, today 25.7 %. I would like to get to 24 % (just within excellent for a chick my age!).

    At the moment I alternate Curves workout (I know - but I joined before I knew better - and I do work pretty hard on the machines. Will be going to other gym once my membership expires in April) with brisk walks (about 60-75 mins, including beach, stairs and hills).

    Other relevant facts: pre-menopausal and on HRT as well as have a Mirena.

    What should I do TDEE-wise and exercise-wise to maintain weight while reducing BF % (and losing inches).

    Thanks in advance...

    Congratulations for doing so well! Weights are what I've heard are best to reduce body fat so I'm booked in to start soon. I'd like to hear more about this too because I'm less than half a kg from goal.
  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    Strength training, full body workouts with weights, and lifting til failure (heavy lifting). Your reps should be 8-10 and on the 8th,9th,10th you should barely be able to finish with good form on your exercises (shaky arms, fatigue, etc). If your unsure of form and exercises you can always youtube videos to help and see what you have available to you.
    As for eating, you should be pretty close to your TDEE amount.
  • norcal_yogi
    norcal_yogi Posts: 675 Member
    yep, strength training....which can include yoga (Vinyasa/Ashtanga/Power).

    good luck!
  • heybales
    heybales Posts: 18,842 Member
    While you may not get as fast a results as these older men, the principle still applies.

    Gained LBM, probably some muscle as part of it, and lost fat. And raised metabolism, which would actually mean getting to eat more eventually. Diet wasn't part of the study, but they must have eaten the same.

    http://www.myfitnesspal.com/topics/show/778012-potential-muscle-gain-lifting-and-metabolism-improvement
  • nicleed
    nicleed Posts: 247 Member
    thanks for your replies, everyone.

    Will check out your link Heybales...like the idea of eating more :)