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[quote=Anonymous]I'm a lot older than most of the people on this thread and have leant a lot about being healthy this past year.

- BMI is outdated.  A better measurement is % body fat vs muscle.
- After 40, our female bodies start loosing muscle at an accelerated pace.  This can be Sarcopenia (skinny fat) which means if you are on a restricted diet, your body will eat its own muscle to maintain vital functions.  Over time you increasingly need to maintain weight.  Whereas if you maintain grow/maintain muscle, you can eat more since your body works much harder (burning more calories) to digest protein
- Bone loss also starts at this age and accelerates as a part of aging.  This is critically important for your 60's and beyond 
-  The hard part is this happens in a period when we are busier than ever with family and career.
- Some people do this naturally but I didn't.  This is what I had to change to:
- Lifting weights 3X week progressive.  Prioritizing that over cardio.  I do both but always strength first
- Allow for recovery time.  Your muscles first breakdown before rebuilding.  During this period it is very important to eat enough protein to support that process.  Rule of thumb is 0.5 -1.0 grams per pound of body weight.  Ideally you would start your day with at least 15 grams, and eat again within 1 hour of working out.
- Intermittent fasting works for young woman below 40 but for most over 40, it leads to sarcopenia/muscle loss.
- As you increase your muscle mass, your metabolic rate goes up meaning you can eat more to just sustain your vital functions.  To lose lbs you would eat slightly below the active calories earned (from day's exercise)
- I'm in my late 60's which makes this so much harder than if I had started 25 years ago.  But it's working.  BTW the stress never stops because our parents age and we find ourselves needing to be physically stronger to help.  And, to make sure we are functionally. strong and mentally agile for as long as possible. So much more important than how we look, although I must admit that I enjoy that side effect.
- I'm no expert but I thought I would share some of the problems I've encountered this past year and what I learned.[/quote]

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