Getting the Junk Out of Our Trunk After 50

Archive for the ‘Weight Trainig for Women’ Category


Staying on Track Away From Home

Whew! Its been a long week. I started school on Monday and classes start at 7am until 6pm. The drive adds an hour on  each end, so I am out the door at 6am and not home until just after 7pm. It has been hard to squeeze any exercise in, so I have been working mainly on what I eat. Really its about what I don’t eat that will keep me on track.

Every night, I make a sandwich ( chicken or turkey), pack some graham crackers, applesauce or little  cans of fruit cocktail. I have been freezing 3 or 4 bottles of water to help keep my lunch cold, you can’t eat those ice pack things, and they just take up room. Since I have to get out so early, I have only had one cup of coffee, and yes I had some caffeine with drawl, but I have been drinking an entire bottle of water on my ride each morning, so it is a good change.

I spend my first morning break walking around the building just to get some exercise and to stay awake. Since I am not getting my coffee jolt, I am pretty sluggish by 9 or 10 am and found that a brisk walk really does wake me up. The last thing I need is to fall asleep in class!

It is most difficult to stay away from the vending machines and the lady who brings the Mexican food truck around every day. That food smells so good and she gives a big helping, but I now if I eat that way everyday I will blow my progress. Maybe on my last day I will have something, maybe a tamale or two, maybe. That gives me something to look forward to.

This first week away all day from home and the schedule I have set up have been a little challenge. I am not letting these things get to me, just tackle it one thing at a time and trying to be ready for the obstacles. Packing lunch, some good snacks, carrying water, have been part of the strategy of getting my weight under control. For the vending machine, I will tell you my secret, I do not carry any money, only my debit card if I need gas or for emergencies.


Burn the Fat, Keep the Muscle

I have been reading up on the subject of burning the fat, not the muscle. Being over 50 years old, women tend to not work with weights as they think that it is not as important as loosing weight. We need to understand that muscle burns fat. Even when you are sitting on the couch, the more muscle you have, the better your body burns fat.

While you have been told that aerobic exercise is the key to losing your belly, weight training is far more valuable. Penn State University researchers put overweight people on a reduced calorie diet and divided them in three groups. One group did not exercise, one group only did aerobics, and one group did aerobic exercise and weight training together. Each group lost about 21 pounds. But the weight lifters shed about six more pounds of fat.

The two groups that did not lift lost weight, but also lost muscle.  research on non-lifting dieters show that 75% was fat and 25% was muscle loss. It may reduce the scale, but you wont look good, and you may not feel as good as lifters. The research also showed that you are more likely to re-gain the weight you lost. Weight training protects your hard-earned muscle and burns more fat.

Lifting increases the number of calories you burn while sitting on the couch, because your muscles need that energy to repair and rebuild your muscle fiber after each resistance training workout. A Wisconsin study found that when people performed a total body workout using just three big muscle exercises, their metabolism was elevated for 39 hours afterwards. They burned a greater percentage of fat than those who didn’t lift.

Ladies, we need to incorporate weight lifting into our routines. Just loosing pounds is not enough. Research shows that between the ages of 30 and 50 you are likely to lose 10% of the total muscle on your body. This percentage doubles by age 60. Worse than muscle loss is that most likely fat will replace it. Flabby under the arms? That’s muscle loss. Thighs jiggling? Muscles lost.

Look, I am not saying to compete in a Ms Body Builder contest (unless you want to), but being strong makes everyday living a lot easier. Getting up and down stairs, lifting bags of groceries, picking up the grandkids, you will notice how much easier you do these simple everyday things.  The statistics say that you begin loosing muscle around 30 years old….that’s 24 years ago for me, so I am also in a catch up mode.

I went to Wal-Mart and found a weight bench on sale, got ten pound hand weights, and a nine pound weighted bar to get started with.I Googled and printed out simple weight lifting instructions.The whole thing cost me under $60 and some time. I have been watching everything I eat, walking almost two miles a day, but not a budge on the scale. Its time to bring out the big guns. Resistance training is just that, the big guns.

If you can’t afford to buy weights right now, there are things around the house you can use. Try two large cans of something 16 oz. each for hand weights. Your own body weight is good, and there are exercises you can do using nothing more than yourself. Be sure to warm up, and do some good stretches afterwards. For the first few days you will be a bit sore, and some epsom salts in a warm bath will help.

All my research quotes above come from Adam Campbell, Fitness Director and The Women’s Health Big Book of Exercises, printed by Rodale. It is the most complete exercise book I have ever seen written especially for women. They also write one for men. I also subscribe to Burn the Fat newsletter and they offer a great program based on nutrition, resistance training, and some great motivating challenges and contests.