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DIVEGODDESS's Photo DIVEGODDESS Posts: 578,968
2/21/12 5:20 A

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Wow 32%? I think everyone else had said it, who wants to be obese or be average? Well, I guess you have to understand that many people on the general boards are starting from an obese point and many of them can't think of getting beyond average. Average these days for US standards are not good.

There is NOTHING wrong with wanting to be lean, athletic, and even wanting to look hot sexy, great in a bathing suit at any age!! I'm 50 and I still wear Brazilian Bikinis!! The people on the general boards sometimes make it sound like there's something wrong and vain about wanting to look good or sexy, and you should only want to get to a healthy weight or body fat composition for health's sake, not to look great. Well I say there's nothing wrong with that!!
I was chubby in high school and when I met my best friend from HS in Hawaii for my 40th birthday, as soon as she saw me in a bikini she made a snide remark "it's not natural for a grown woman to have a body of a teenager". Well, excuse me, I was too embarrassed to wear a bikini in HS and at 40 I had a body I was proud of ! People would say things like that.
Too old? Are you kidding? Thirty-eight is young!! I'm 50 and like I said, I like being able to wear a Brazilian bikini at this age! I recently entered and won the "most transformed woman over 50 award in Tom Venuto's Holiday challenge and went from 25% to 15.1% body fat. Most of the top winners were all over 40!! The grand prize winner for men was 52 or 53, and for women was in her mid forties!! You should see how ripped the 52 year old guy got!!

One thing I disagree with Nancy though, is about the calories.. I think you need to find what works for you. I am 4'9 and weigh 95-98 lbs, and according to calculations (although I haven't done a hydrostatic test) my bmr is about 1100 (some equations say 950) and my maintenance falls around 1450-1500 calories, but when I was eating 1300-1700 for the contest I lost fat very slowly. When I increased the calories to 1650-2100, fat came off really fast, I nearly jumped from 19% to 15%!! I'm not saying you should eat more, I'm just saying it really depends on the person and you have to find what works for you. Some people can lose fat on higher calories, while some cannot. Some people have to go low on carbs, some nee carbs just to get out of bed in the morning (me). Eating more calories helped me to gain muscle mass too, and that lowered my fat percentage as well. I've spent years trying to lose fat on low calories and it never worked until I increased my calories up to 1800. The only way to find out is to try different things and monitor and record everything.

Another thing I've found out is that different people look differently at the same body fat%. That's means one person can look lean, fit and healthy at 18%, another person can look a bit puffy with fat on some parts of the body, and yet another person can look thin and bony. You have to find what your ideal body fat is. I also found out that I can be 16% and look on the thin bony side one year and then get to 15% and look fit and not as thin another year. A super thin person without much muscle can be 15% and look thin and not too fit looking, or someone with more muscle mass can be 15% and look very fit with definition and muscle. So again, it's not all about the numbers. You keep going until you look in the mirror and say "That's exactly what I want my body to look like!"

So you keep going girl, you are not too old or too vain, you deserve to get to your dream body and not settle for average or what other people think you should get to. There's nothing wrong with aiming for "average" or "healthy" if that's all you want to get to, but if you want to be athletic, (not just athletic but very athletic -looking) , exceptional and the hottest and sexiest version of yourself that you can be there's nothing wrong with that!! You do NOT have to feel bad or "vain" about wanting to look sexier (I'm saying "sexier" because you already are, guapa) because you know, all the people that say those kind of things trying to convince you that you should settle for average, on the inside really want to be sexy and fit too, and are just envious that you have the courage and dedication to get there but they don't.

People who settle for average only do so because they DON"T have the dedication, discipline and courage to go beyond that!!



Edited by: DIVEGODDESS at: 2/21/2012 (05:22)

"Quando vce quer alguma coisa, todo Universo conspira que vce realize seu desejo."

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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (100,033)
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2/20/12 3:23 P

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I think we've all had people in our lives who treat us this way when we have a fitness goal that will bring us to higher-than-average levels. If you stick by your guns and continue to be kind, you will be amazed the people who will join you in your quest! My two best friends, who were always my biggest enablers and had the hardest time accepting what I wanted to do with my body, have now done drastic things to their OWN bodies and are each in superb shape. Who'da thunk?

Sometimes there are people you have to let go of, or at least temporarily stop communicating with, while you are on your quest. These are the people that are poison to your mind and make keeping to your goals very hard. But the fact is that once most people see you are serious, they finally start to come around and support you.... or at least give in and not bug you anymore. :-)

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/

My "Recipes For Bodybuilders (And People Who Just Want To Eat Healthier)" facebook page. I have videos here of my cooking yummy stuff! https://www.facebook.com/RecipesForB
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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
2/19/12 11:37 P

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Will be reading them all and appreciate your support and understanding with this goal. Once I set a goal I really am pretty focused and take it on full throttle, so am super serious about it. Unfortunately, this particular goal alienates some people somehow and they don't like me changing...so when I have been into fitness, my friends some of them...change. They make comments about having to now lose weight thelmselves so I don't catch up to them...I find that very disappointing, so really turn to online communities to discuss all these things. Here people should be understanding and all have the same goals..

Will start reading everthing now..

Love this profile picture of you...very Baywatch!

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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (100,033)
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2/19/12 4:29 P

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Kapowchicka, please do check out my blogs. I think there are many in there that you will find interesting and applicable to your goals. (Basically, I have written a book. LOL!)

I'm 45 and don't believe that anyone is ever too old to improve themselves. I've had "What event are you training for?" type-comments, too.... like I have to be training FOR something to justify working out to my max ability and eating to my max ability. Why shouldn't I be the best me I can be? It's not vanity- It's responsibility to God to take the best care possible of this body He has given me. And it's doing all I can to be around and healthy for my family. And for me personally, it's being true to who I was created to be. For me to do otherwise would be a sin. Literally.

And keep in mind that the people who look the best in swimsuits are the ones that people think look too skinny in regular clothes.

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/

My "Recipes For Bodybuilders (And People Who Just Want To Eat Healthier)" facebook page. I have videos here of my cooking yummy stuff! https://www.facebook.com/RecipesForB
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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
2/19/12 3:05 P

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Oooh, will check out that site too. Any help would be appreciated. I was fighting the obesity last year, so losing fat and weight lifting, but now am now at a point I should focus more on gaining more mass and try to shed these last pounds along with that. So, I too am at a new phase, which is what prompted me to be hydrostatic tested to see where to benhmark from as of this week.

I am interested in lifting, so will check that site out,, thanks for the info. Lucky your husband is into these things, so he can help you out. This is all me and just reading up on it, so trucking along, but now my focus needs to start being more muscle development and less of total fat loss, I think. I need both, but really hopemthe fat will take care of itself as I gain more mass...or at least try to.

Aiming for 20% now. Have no interest in going back up again hahaha....not happy hearing I am 26%, felt so much leaner than that! Sad face...

But now have something to strive towards...nice to have goals and a purpose..


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ROMANS811's Photo ROMANS811 Posts: 846
2/19/12 2:22 P

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Ya, we have a 70 ish friend who has been working out all his life, why should he stop now??? his arms are huge :D

I have my own personal trainer called 'my husband' :) and I have been inspired by Lee Labrada and a Scottish website 'musclehack'. So I do a 5 day split using heavy weights, keep it intense and work to failure. It really doesn't take me much time to get results.

Up until recently I had my 12 year old son working out with me at home, I tended to focus on him, but now he is 13 and going to the gym with my husband. So, I feel like I am entering a new era, ready to focus!

lol, Nancyanne, I just went and looked at the body fat link, 32% was the border of obese ... I really don't think they MEANT to recomend you shoot for obese, hehe

Edited by: ROMANS811 at: 2/19/2012 (14:29)
Melinda


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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
2/19/12 1:54 P

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I TOTALLY AGREEE!!!!

Other people out there look lean and achieve it, so why can't I too?
Some of the questions on the general board we basically....what sport are you training for, have you even been at those numbers before? The tone was basically like saying to me ( if you read between the lines) you are too old and should be happy you are average and you won't achieve that athlete status, lol. I am 38, but feel you younger and hate being told " you are too old".... I hate that so much because think we are all different and some age better than others, etc. Recently have seen a 74 and 84 year old women bodybuilders...they can do it!

Anyway, it was resident experts that replied and I forgot totally that it just isn't the forum to post these types of questions out there. I have been a member of this team for a while now and just should have started here, duh!

I want to compete in a Tough Mudder this year, so want to get through it like it was a breeze...that's a goal.

I also want as much muscle as I can get so I can eat more! I love to eat ladies, so want to be able to do that and not feel bad about it hahaha. So, am going to regroup and start fresh tomorrow. I workout from home right now following all the DVD programs and have done well with that so far...Currently on Pump Les MIlls and Insanity and ChaLean..hodge podge....starting P90x2 and Asylum in a few weeks. I want to get to Cathe's Mesocycles too...so many programs, not enough time, lol.

Eventually in a few months I will see about getting in a true weight lifting program with a trainer, but wanted to get as far as I can on my own first...for personal accomplishment reasons.

You guys made me feel so much better!!!

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ROMANS811's Photo ROMANS811 Posts: 846
2/19/12 1:26 P

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I want athlete too!!! One time I saw a girl jogging, and she looked 'athlete' and something 'clicked' and I believed that I could be 'athlete' too! Been getting closer ever since.

I know what you mean about the general posts, that is why I joined this team, it is more hard core, no excuses, which is what you need if you want 'lean' instead of 'average'. I realised that the general chatter was peppered with excuses and that is something I am changing, I no longer accept excuses. who you hang out with, and listen to, can make a big difference in your life.

Melinda


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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
2/19/12 1:13 P

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The link chart says 20% is athelete...I want that

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
2/19/12 1:11 P

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THANK YOU THANK YOU

Roman and Nancy!

I wanted to make sure I wasn't nuts for wanting to get that percentage down to what the lab said was Optimum!

I will work towards that and then evaluate if maybe 17-19 is worth trying for.

But a good 12 lbs of fat should come off. Yes, it is a long hard road..been there! Have worked towards it since last year all on my own, no trainer. But, will read the book and blog you both suggested because I need some fine tuning now and it's a battle lol.

I find that when posting on the general boards you tend to get answers like this...that basically you do just enough to be healthier, but they make you feel bad for having some vanity and wanting to see how far and how good you can be. my mistake for forgetting that.

These were the answers I was hoping for...constructive discusssions.

Have been eating a zig zag of 1700-2400 this whole time to get from 224 to 157, so time to recheck and see. I have been getting some results, since last August the scale weight started changing slowly, so 7 lbs lost since then, but clothes and inches changed a lot...went from 14-4 pants, same brand style and make. So, changes were happening.

It was the RMR ( sorry not BMRnI said earlier) of 1642 that had me wondering about eating a tad more. But, guess it is a moving target for us all. Will continue to zig zag and maybe check into changing carbs and ratios a bit more. Will read the blog and check the book.

Thanks again!!!!



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Joined SP: 4/19/2008
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Frame: Medium (wrist circum. 6.25")

Current Program:
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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (100,033)
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2/19/12 11:07 A

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"Average" by todays' standards is NOT a good thing! :-) "Lean", by today's standards, on the other hand, is what "average" was back 30-40 years ago, when people were more what the general population SHOULD look like, and most of us WANT to look like. emoticon

If you click on this link and scroll down, it gives a chart with numbers that are generally accepted among health and fitness professionals: en.wikipedia.org/wiki/Body_fat_perce
nt
age


Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/

My "Recipes For Bodybuilders (And People Who Just Want To Eat Healthier)" facebook page. I have videos here of my cooking yummy stuff! https://www.facebook.com/RecipesForB
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ROMANS811's Photo ROMANS811 Posts: 846
2/19/12 10:24 A

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Hello KAPOWCHICA,

Going by the chart in my Lee Labrada book, it says that 32% at your age is just on the border between 'average' and 'above average' for a woman.

22% is on the border of 'ideal' and 'lean'

I was at 33% when I started this weight journey and it was an uncomfortable and unhappy % for me! In fact, I just told my husband (a body builder) what the posts recommended to you ... his eyebrows kinda drew together, hehe, and he got a very funny look on his face :)

My goal, a 46 year old woman, is to reach 22%, Then, decide if 20% will work for me. 25% is on the border of 'lean' and 'average' for my age. In real life I see plenty of skinny old people, fat people don't seem to live as long. You seem to have common sense and that you are not trying to be skinny for the sake of it, so I think you are doing GREAT and will be able to find YOUR % :D

As far as the calories in & calories out, have you ever read Gary Taubes "Why we get fat; and what to do about it"? It is worth a read. He talks about why/how the fat cell holds on to the fat.


Melinda


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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (100,033)
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2/18/12 11:44 P

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I think the 32% rule is stupid and too much fat on ANYONE's body. Hearts don't need to be dealing with that much fat. (32% is, by the way, where you are considered in the medical field "obese". So the folks who told you that, while I am sure were not trying to cause you harm and had good intentions, are sadly misinformed.)

So it sounds to me like your Dr's advice was right on.

HOWEVER, I think 2000 cals a day will end up being a little much for you. I am 5'9", currently about 160 and at most 18% bf, and I lose best on about 1700 calories a day. 2200 is my approximate maintenance level, if that gives you any idea.

The fact is that once we get down closer to our ideal body weights the harder it is to lose. While most people would be happy at 18% bf, the fact is that I, like you, carry an inproportionate amount of fat in my hips and thighs even now. I look better at 15% or a little less BF- it's where my body parts all start to equal out. So that is where I am headed, if I can. But it's hard.

Having said all of this, my belief is that sometimes bodies just have a point where they like the weight where it is, given the muscle you have. I'm pretty muscular and have gained even more and very significant muscle in the past 6 months or so. Therefore it makes sense that my weight went up and my BF stayed the same. So while I want to try and uncover the muscle I have built in my legs (I'd like to see it, thank you very much!), if I am not successful after concentrated effort for several months I am going to accept that this is where Mother Nature knows I should be for the sake of my body and stay here.

This doesn't apply to you quite yet, because I think you'd probably be happier, and perfectly healthy, down closer to 20% or even a little less.

Lastly, I did a blog about moving past a weight loss plateau that you might find particularly helpful, if you don't mind going back through my blogs to find it. I am on my way to bed now and don't want to take the time to look it up, but I did want to reply to your post, because I understand your frustration.

I commend you on not being good enough with good enough. That is the mindset that takes people beyond what they thought their bodies could do and to the physique of their dreams! :-)

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/

My "Recipes For Bodybuilders (And People Who Just Want To Eat Healthier)" facebook page. I have videos here of my cooking yummy stuff! https://www.facebook.com/RecipesForB
odybuilders


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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
2/18/12 11:25 P

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Hello:

I made a mistake of posting on the general community and got some crazy replies regarding the question I am about to ask. Would like to hear what this team's opinion is, since people in here are lifting and some are competing, etc.

I am just wanting to be the best me possible that is sustainable, but looks as good as possible. Planning in entering some events, but not specific fitness or figure or bodybuidling, but doesn't matter. I want to look and feel like I am in "athlete" shape and look fit...for myself.

I was Hydrostatic tested for body fat today. So in a lab and dunked underwater. According to their readings,

I am at 157 lbs,
117 lean/mass pounds,
41 fat lbs and
26.3 body fat percentage and
77% lean/other

Based on this they are saying that specifically for my age and gender and lean mass, I have BMR caloric needs of 1642 calories a day and need to not eat below that. So, figuring all this in with my activity multiplier of 1.55 (5x a week of hard exercise, which I do train intensely) then I need to eat about 2000-2055 calories a day each day...with my 5 days of exercise...assuming something to the effect of 500 calories burned during those days...I use a Polar HRM....anyway, eating that much food should still give me 500 calorie defecit to lose about 1lb of fat a week, I hope.

This eating range is much higher than SP's ramge for me, but that has been typical anyway...usually have to eat more than their high range for me and still lose fat.

Anyway, have successfully gone from 224lbs to the current 156lbs in 8 months, but the weihth has recently over the last few months stayed pretty much the same with inches and pants sizes going down. Now in size 2-4 jeans, so happy with that.

However, the 4 page report today said I should be at 20% to be Optimum fat% and that means losing 11-12 more lbs. I am currently at fair with the 26% and 38 years old.

I agree and my husband does to that I have fat on my lowet half to lose..I see it, it jiggles and it's on thighs, butt and abs...bit on triceps, but mainly thighs and butt area and abs a bit.

Not trying to be skinny, because I am latin and pear shaped and have gotten pretty muscular, so no danger of that. I do want to look my best and want muscles to show and want to go down in fat as much as I can in a healthy way.

Think the 20% is reasonable....originally was hoping 17-18%, but want to look at 20 and reevaluate.

I want to know what my fellow weight lifting woman say about this?

I am 38 years old, 5'7", medium frame, pear shape and you saw the numbers above....

The general forum replies basically said I am fine as is and up to 32% fat is acceptable and they think the technician gave me man stats!!! It was a doctor and customized for me considering my lean mass, age, gender, weight and so on...the technician insisted optimum is 20% for me and encouraged me to gain more lean mass and try to only lose fat..

We went over ways to do this and so on.

Anyway, what do you guys think?



Edited by: TOTALREDO2013 at: 2/18/2012 (23:30)
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Joined SP: 4/19/2008
Height: 5'7"
Frame: Medium (wrist circum. 6.25")

Current Program:
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