Keepin' it tight

**anabwi** · 11-10-2010, 04:59 PM

Since having denegerative discs, I have to work out daily in some form of another or my back will kill me!! It's hard, but when I did the Sept. No-Sugar Challenge, lost 11 pounds that month, have only gained 1 back, so I'm limiting sugar as much as I can.

Currently ride my stationary bike 30-45 minutes a pop, do the Leslie Sansone walking tapes, and a Rodney Yee Yoga Stretch tape, plus can hold the Plank 30 seconds now, LOL !!

I just wanna be here

**Bella13** · 11-10-2010, 05:08 PM

i really needed to read this!!
i have fallen off, gotten back on, fallen off again soo many times it is RIDICULOUS!!!!!
i actually ran a half-marathon in september but ask me how many times i've run since then!!!!!!
soooo, maybe this thread is the motivation i need to really make sustainable life changes.
i will be 42 in february and i definitely have to get it and KEEP it TIGHT again!!!

**kinkykhick** · 11-12-2010, 04:57 AM

A timely article:

Decade-By-Decade Guide To Exercise

"There's a big difference between how we should work out in our 20s and how we should work out when...we're no longer 20. Experts tell Carol Mithers how to find the perfect fit at any age."

Some Excerpts:

"In Your 40s: One hour of weight training 3 days a week if you do your whole body at once (4 days for half an hour if you split it up), plus 45 minutes of cardio five days a week (it's more than in the 20s and 30s but with less impact and intensity). Take one day off."

This is the decade of the triple whammy: gravity, hormones, and yet more slowing of metabolism as lean muscle mass continues to decrease and body fat increases. Even women who don't put on a pound may expand, according to Pamela Peeke, MD, author of Body for Life for Women. "After 40 and certainly after 50, virtually all women find that they gain fat more easily in the torso—below the bra, through the triceps area, on the back, and in the belly," she says. "You're not doing anything wrong; your body composition is changing."

Yeah, thats me, so I need to step it up and stop working out like a 20 year old

**Denny** · 11-12-2010, 01:44 PM

"In Your 40s: One hour of weight training 3 days a week if you do your whole body at once (4 days for half an hour if you split it up), plus 45 minutes of cardio five days a week (it's more than in the 20s and 30s but with less impact and intensity). Take one day off."

Who has the time to do all that??? I don't want to spend most of the week exercising

Anyway ....anyone up for the challenge of trying this schedule for a month and see what difference it makes?

**Savvyone** · 11-12-2010, 02:03 PM

all women find that they gain fat more easily in the torso—below the bra, through the triceps area, on the back, and in the belly

yup I look like the pillsbury dough boy and yeah it's years of being a couch potato but it is so HARD to not gain, it's like looking at food puts on another roll!

I need to keep up the momentum for the holidays (been doing pretty good so far) so I'm down with adding in the weight training...I've got 5, 8 and 10 lb dumb bells in the house and adding more days of cardio, who else is in??

**kinkykhick** · 11-12-2010, 09:35 PM

Originally Posted by Denny

Who has the time to do all that??? I don't want to spend most of the week exercising

Anyway ....anyone up for the challenge of trying this schedule for a month and see what difference it makes?

Ya know?!
I can say I did the couch-2-5k along with weight training about 3x a week this summer and while I lost weight I still wasn't firm and had torso fat I could not shake off.

I knew I needed to do something at least 5-6 days a week I just didn't have the energy.

I wanna join the challenge but I'm nursing an injury and need to make a doctors appt to figure out what's going on with me before I can commit to anything, Ill be cheering y'all on tho'

**Khalliqa** · 11-12-2010, 09:37 PM

Combine exercise with a reduction in calories (especially those that tend to bloat - for me it is milk.. sugar bloats as well..) and an increase in nutrients.. (fresh fruits and veggies) increase water.. You need to combine diet retraining with exercise to lose stomach fat..

HTH

**kinkykhick** · 11-12-2010, 09:47 PM

^^
I did change my diet - Much smaller portions, green smoothies, salads, water all the good stuff and weight did come off at one point I was looking too skinny but I didn't look tight.... or maybe I was tight for someone in their 40's

**Msretta** · 11-13-2010, 02:10 AM

well alrighty then.

Tried the Plank. I will be using it ! perhaps as a warmup and cool down..but definitely will be using it.

**Peaches** · 11-13-2010, 05:03 AM

Originally Posted by Denny

"In Your 40s: One hour of weight training 3 days a week if you do your whole body at once (4 days for half an hour if you split it up), plus 45 minutes of cardio five days a week (it's more than in the 20s and 30s but with less impact and intensity). Take one day off."

Who has the time to do all that??? I don't want to spend most of the week exercising

Pauletta Washington & Janet Jackson & 'nem.