55-65 year old women's success?

Agree w/mk2!!

debtay123 wrote: »

Hello
I was told to do my "strength" training first- then do cardio next so I would not get to tired out and do the strength training without proper form- so thatis what i have been doing- I try for at least 45 minutes all together- I may do 25 min strength and 20 minutes cardio--- is this a correct way to do it?

This is an excellent idea. I'm in sort of a 'rehab'/conditioning program, where my trainer has me doing 35 minutes of cardio and some strength training. The elliptical is one of my assigned machines and I'm very tired after doing my cardio and can barely face my strength training. I'm only in my 2nd week, so I'm sure my endurance will improve, but nonetheless, this is an excellent idea for me.

@Ivanhoutan I don't have a sweet tooth (although I do enjoy them) but I do have a serious carb issue - chips, pasta, bread, etc. I find on a high fat diet I have more energy and zero cravings. Doesn't work for everybody but it sure is working for me.

fleapowder wrote: »

I agree the low carb diet leaves you with no cravings.

It's been some time since I tried it, but low carb put me in an absolute fever of cravings. I lost weight fine (and fairly fast) with moderate carbs . . . probably 150-200g daily most days, but I dunno as I never explicitly tried to control them, just to hit my protein, fat, and veggie/fruit minimums, plus my calorie goal.

Satiation seems to be very individual.

@AnnPT77 - I am not an expert by any stretch as still new to LCHF but for me I believe I am very carb sensitive although have no health issues at all - eg not diabetic, no high blood pressure, etc but way overweight. So, I track religiously and keep my carbs at 20g or less which comes mainly from veg - no fruit at all until I lose a chunk of weight and hopefully get my insulin under control. I am still a little confused about the fat/protein ratio as I want to burn my own fat rather than get it all from my diet so right now kinda doing 50% protein w 30% fat but with my body also using my stored body fat I am getting way more fat than protein. Sick of dieting so started this as a lifestyle change and the more research I do the more I believe it was the right choice for me.

SharonAnderegg wrote: »

@AnnPT77 - I am not an expert by any stretch as still new to LCHF but for me I believe I am very carb sensitive although have no health issues at all - eg not diabetic, no high blood pressure, etc but way overweight. So, I track religiously and keep my carbs at 20g or less which comes mainly from veg - no fruit at all until I lose a chunk of weight and hopefully get my insulin under control. I am still a little confused about the fat/protein ratio as I want to burn my own fat rather than get it all from my diet so right now kinda doing 50% protein w 30% fat but with my body also using my stored body fat I am getting way more fat than protein. Sick of dieting so started this as a lifestyle change and the more research I do the more I believe it was the right choice for me.

I'm glad you've found an approach that's working great for you! There are many different variations of healthy eating, and I completely support anyone who's picked one of those that works well for them, even if it's different from my own. As @mk2fit points out, not everyone wants to be an ovo-lacto vegetarian eating plenty of protein and 10+ daily servings of fruit/veg , but it works great for me!

I'm afraid I can't help you much with macros, since I'm not low carb. My impression is that most low carb-ers go high fat (LCHF), otherwise you're going to have to be eating a powerful big lot of protein, since your calories need to come from some macro . That's not a terrible thing for someone without medical conditions that limit protein, but it does tend to be the most expensive macro.

Personally, as an aging, active vegetarian, I do put a high priority on protein. I like to get at minimum 0.8g per pound of goal weight now that I'm in maintenance (about 100g in round numbers for me) but on fewer calories I went for 0.6-0.8g per pound of goal weight and got the higher value as often as possible.

I also eat 0.35-0.45g fat minimum per pound of goal weight daily, and try to get a good fraction of that from things like olive oil, avocados, nuts, seeds, etc. My other priority is to get a minimum of 5 fruit/veggie servings daily, and prefer 10+ most days.

Since I don't low carb, I just let carbs fall where they may to hit my calorie goal.

I calculate my protein & fat targets in grams and eat to those, just setting my MFP percents to come out close to those numbers.

I think you'll lose fat fine while eating fat, as long as you're in a calorie deficit. With adequate protein, strength-preserving exercise, and a conservative calorie deficit/loss rate, you minimize lean tissue burn, Your body's got to make up for your deficit somehow, and stored fat is the obvious answer.

Good luck - I hope you'll get some input from experienced low carb-ers and get your macro situation sorted!

I am 60 and have bad knees. I am off and on with trying to lose weight. But really need to lose weight and need the inspiration. I am trying to avoid knee replacement. I will if I have to. But first have to lose weight. I would like to join this group. I am 5' 2" and need to lose atleast 30 lbs.

@kwtlw - as @spikeyhair said you do not need to exercise to lose weight. Exercise is important for maintenance and ongoing health but weight loss is based on your diet. Having said that movement is often very good for our achy parts so finding something gentle like walking and/or yoga might help in the long run. If yr Doc says u r good to do something then go for it at the pace that works for you. Keep yr eyes open for ideas to help you find something you love doing. For me that is horseback riding and yoga. I also do weights but that is because I feel I should - not something I really enjoy. However finding a good trainer at a price I cld afford made a big difference. Good luck on yr journey

kwtlw wrote: »

I am so lost about all the exercise info here. So many new terms. I am 60 and need to lose weight. I am inspired by the stories here. But really don't know where to start. With my knee problem I get tired after going to a store or standing for too long. I really need some one experienced and who has gone through this to friend me on this journey who will understand where I am coming from.

To suggest exercise (and be appropriately responsible about it ), we'd need more medical knowledge about your current status and diagnosis, as well as relevant physiology/exercise credentials.

Here's what I'd recommend: Talk to your doctor, an orthopedic specialist if possible. Ask for a physical therapy referral. If the doctor says PT won't cure your specific condition, say that you want PT to help you learn to walk, climb stairs, etc., in ways that reduce strain on your knees and thereby help you defer surgery. Don't be afraid to be polite but assertive . You want to make it easiest for the nice doc to just give you that referral and get you outta that office.

Good physical therapy people will assess your strength, movement patterns, flexibility, etc., and give you exercises to work on those problem areas on your own, as well as help you to learn to move in ways that reduce knee stress. While you're there, pepper them with questions about what types of outside exercise are likely to be most helpful and least injurious in your specific circumstances. Outside of PT sessions, do the exercises they give you, as if it were religion. You can improve, if you work at it.

Meantime, gradually work on getting your eating on a better basis, to slowly lose weight. You don't want breakneck speed weight loss while trying to rehab your knees: Those two are at cross purposes. (It takes nutrition and calories to build strength, for example).

Each knee condition requires different treatment, and even the same condition can require different treatment in different people depending on their physical condition in other respects.

For example, my rowing double partner (age 70) and I (age 61) both have "bad knees" (neither caused by rowing BTW).

She has what our mutual orthopedist called "the worst case of kneecap arthritis he has ever seen". He's given her a series of gel shots in her knees. PT gave her primarily strengthening exercises for leg muscles. The combination has improved things for her. (She was already slim, so weight loss is not part of her solution).

As mentioned, I have a torn meniscus/debris/joint arthritis. The same orthopedist gave me one cortisone shot (all I've needed in 2 years, so far, but it helped me get through physical therapy). The PT people said they'd often prescribe leg strengthening for my condition in other people, but I already have pretty strong legs. Instead, I got exercises to help improve mobility in my hips to improve gait. On top if that, since I was obese, I lost weight. Those interventions have improved things very substantially for me.

So . . . if you can, get expert advice specific to your condition, and work diligently toward improvement. It really is possible.

@GottaBurnEmAll, Happy Birthday & congrats on your progress (I think you look great). I'm 66 (be 67 next month) and do weights (and some light cardio); have thought about doing StrongLifts, but haven't done it yet. Think weights are the way to go (to keep our bone health, etc.); keep it up!!

Its usually the young ripped adult kids who say age is just a number.