48 y.o. F seeking to increase strength and lose 20 lbs in 5 months

[Anonymous]

Background: I lifted and did cardio for years (age 20-40) but in my 40s life became crazy and I fell out of my routine. Now I’m 160 lbs at 5’7” and I am weak. I’m finding myself using my arms to push myself out of the car or when lowering down into a seat. If seated cross legged on the floor, I can’t stand up without using my arms. Ridiculous!!!

I am so out of my gym routine that I don’t know where to begin. I am active every day— I walk or do the elliptical for40 minutes— but let’s be honest, that’s not doing anything other than lifting my mood.

Can anyone suggest a good combo of a gym routine and a dietary approach that would help me meet my goals and be strong and healthy again?

[Anonymous]

Try iifym women.com

they have reasonably priced coaching

[Anonymous]

fitness blender

[Anonymous]

Exact same stats. Following.

[Anonymous]

I started CrossFit in my 40s. Life changer for my fitness. Find a good one and start slowly.

46 year old who can now do pull ups and has a six pack (and never had either in my 20s and 30s)

[Anonymous]

Anonymous wrote:I started CrossFit in my 40s. Life changer for my fitness. Find a good one and start slowly.

46 year old who can now do pull ups and has a six pack (and never had either in my 20s and 30s)

OP here. I’ve thought about CrossFit. I’m so out of shape that I’m not sure I could start without injury. Do you need a base level of strength and fitness or can you begin at a super low level and work your way up?

[Anonymous]

Squats and deadlifts. Start here, the article is the opposite of the URL: https://stumptuous.com/no-fat-chicks

[Anonymous]

I would start slow by buying some dumbbells for your home. A lot of exercises you can do to start getting in shape. As a retired SF soldier, when deployed all we could really do were pushups, sit ups, and burbees. You can get a great work out with the dumbbells and push-ups and sit ups. Once In a little better Sharp, you can move to a more rigorous workouts.

[Anonymous]

Anonymous wrote:Background: I lifted and did cardio for years (age 20-40) but in my 40s life became crazy and I fell out of my routine. Now I’m 160 lbs at 5’7” and I am weak. I’m finding myself using my arms to push myself out of the car or when lowering down into a seat. If seated cross legged on the floor, I can’t stand up without using my arms. Ridiculous!!!

I am so out of my gym routine that I don’t know where to begin. I am active every day— I walk or do the elliptical for40 minutes— but let’s be honest, that’s not doing anything other than lifting my mood.

Can anyone suggest a good combo of a gym routine and a dietary approach that would help me meet my goals and be strong and healthy again?

dp I'm in the same shape so following closely. My only question is why do you want to do this in five months? What's the rush?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I started CrossFit in my 40s. Life changer for my fitness. Find a good one and start slowly.

46 year old who can now do pull ups and has a six pack (and never had either in my 20s and 30s)

OP here. I’ve thought about CrossFit. I’m so out of shape that I’m not sure I could start without injury. Do you need a base level of strength and fitness or can you begin at a super low level and work your way up?

Don’t do CrossFit you will injure yourself.

[Anonymous]

All you need is a treadmill and some good old plain weights. At least 4 miles on the treadmill daily. La Fitness is ok for this.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Background: I lifted and did cardio for years (age 20-40) but in my 40s life became crazy and I fell out of my routine. Now I’m 160 lbs at 5’7” and I am weak. I’m finding myself using my arms to push myself out of the car or when lowering down into a seat. If seated cross legged on the floor, I can’t stand up without using my arms. Ridiculous!!!

I am so out of my gym routine that I don’t know where to begin. I am active every day— I walk or do the elliptical for40 minutes— but let’s be honest, that’s not doing anything other than lifting my mood.

Can anyone suggest a good combo of a gym routine and a dietary approach that would help me meet my goals and be strong and healthy again?

dp I'm in the same shape so following closely. My only question is why do you want to do this in five months? What's the rush?

Dp. She probably wants to get fit quickly, but 5 months is a reasonable timeframe especially because she used to be fit.

[Anonymous]

New Rules of Lifting For Women.

[Anonymous]

I am a 52 year old woman and lift 4 times a week. It is so helpful being strong. I would encourage you to try intermittent fasting. Working out on an empty stomach makes my cardio miserable but makes lifting easier and my improvement has gone through the roof! Something about human growth hormones released during the fast according to one book I read (if accurate).But make sure you have your meals planned before the day starts or you will lose control after lifting from the uptick in your metabolism.

[Anonymous]

OP here. Thank you all for so many helpful and thoughtful suggestions. I’m going to investigate several of them further (CrossFit, macros, intermittent fasting) and in the meantime am starting a super basic in-home routine with dumbbells and doing squats, lunges, planks, burpees, pushups.

Someone asked why I want to do this in 5 months— I’m tired of my fat body and I miss being strong. All summer, the heat has been bothering me a lot, I’m tired all the time, and I haven’t been able to do heavy yard work without a lot of soreness... I want my strong healthy self back. I also have a really active vacation in February that will require me to have some strength and I want to look decent in bathing suit/shorts which is what I’ll be wearing the whole time.