Fitness Minutes: (16,395)
1,280 1/22/14 12:26 P
Mini meals and mini workouts are best for me.
1/22/14 12:16 P
Not sure why, at 102 lbs, you want to lose more weight?? While certainly the decision to lose or gain weight is a very personal one, I confess that after looking at your pictures and looking at your previous weight, your current weight, and your goal weight I am more concerned about your motivations for getting below 100 lbs.
Fitness Minutes: (738)
399 1/22/14 9:05 A
eating mini-meals/snacks every 3 hours and pilates has done wonders for me.
Fitness Minutes: (179,900)
1/21/14 8:57 P
Try a few appts. with a real, live dietitian who can help map out an eating plan for you that is healthier than making one up yourself, you will have more energy when you are eating better, all the lifting and so on won't matter if you aren't eating well, or enough. Think lifetime, not trying to lose weight.
Thanks for the advice everyone! I probably should be eating more, especially more protein. When doing resistance training I use heavy enough weights to fatigue in 8 to 10 reps but probably should increase the number of sets. I will check out some articles for more help.
I am in the same situation. I am 9 months with no period, I had my RMR tested and burn very little, and have a job where I am sedentary all of the time. I have gone to the South Beach Diet, take Estroven and Alli as OTC meds in addition to the regular Rx's, and lost 17 lbs in 5 weeks. I do 90% cardio at the gym 4 days per week, 3 sessions of 15 mins, and just minimal cardio the other days of the week. I have a lot of weight to lose and my Dr. approves of my current plan.
Fitness Minutes: (272,383)
1/18/14 3:16 P
Being in menopause does not mean you have a wrecked metabolism. Are you trying to increase lean muscle ? If so, then you need to increase the amount of food you eat as well as challenge your muscles with a good strength training prgram. A person (male or female) can't increase lean muscle if they are eating at a deficit. Not only does a person need to engage their muscles, they need a surplus of calories for their body to use to increase muscle fibers.
You don't log your food, so I'm not sure how much you've been eating. BUT if you have been eating less than 1200 calories per day, that's one reason you can't increase muscle. You're not eating enough.
Also, what sort of exercises are you doing for strength training ? Are you choosing a weight that fatigues your muscles in roughly 2 sets of 8-12 reps ? If your muscles don't feel slight fatigue after performing an exercise (say shoulder press), then you need to increase the amount of weight you're using.
I'm in menopause and I strength train on a regular basis.It has taken me several years to increase my lean muscle to where it is now. I'm not a body builder, but I do like being fit.
What results are you looking for ? What is it you hope to gain from a strength training program ? When someone says they have a wrecked metabolism, I make an assumption this person is obese and trying to lose weight. Looking at your photos (are they current), you don't seem to need to lose weight.
That's why it would be helpful if you could tell us what it is you're trying to fix about yourself. Having a fast metabolism doesn't necessarily mean a person will automatically be lean or in shape. That's all about the dietary and fitness decisions we make.
In short, could you be more specific about what it is you want to change about yourself ?
Fitness Minutes: (72,910)
8,061 1/18/14 2:41 P
Your spark page is really hard to read, due to the non contrast of color....so it is hard to respond, I see you weigh only 95#....or is that your weight loss goal?
Your trainer should be able to help....or doctor? Maybe some articles here on spark? Have you searched for them?I I wide you luck, and congratulate you on setting your goals. I did not get serious about weight loss and healthy habits until I was 58!
I'm 47 years old and menopausal, and my metabolism has really slowed down. Any tips on how to speed it up? I do resistance training and that's supposed to help, but my body type is ectomorphic, which means it's really hard to put on muscle even with weight lifting. I'd appreciate any advice, especially what kind of foods to eat (I'm a vegan).
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.