I had been working out (lifting weights, stretching, running) for several years and then I started F45. It kicked my butt and still does (after about 30 classes). I’m seeing more definition now, but it’s been gradual and I am not able (physically able) to do that many classes per week. My point is that losing some weight and putting on muscle will take more time than you think, because if you’re doing it right, you need recovery days. Maybe a couple in a row.

Anonymous wrote:

Anonymous wrote:I’m 50 and I’m just getting back into exercise now that I have some time. Will one hour of strength training 3 days per week and one hour of walking 4 days per week be enough? My goal is to lose 8 pounds and build muscle. Do I need to up the walking to 7 days per week?

Enough to lose weight? No. That comes from diet.

I don't understand all the people who keep commenting that diet is the sole source of weight loss. I need to lose weight but eat a healthy diet - and I'm not losing weight. I lost weight when I combined that healthier eating with physical activity.
Depending on the individual and their specific circumstances, sure - some people can lose some weight just by changing their diet. And I don't doubt that anyone currently overweight and not eating a healthy diet will lose at least some weight by changing their diet alone. But 25#? 50#? More?

And why discourage people from exercising? Regardless of weight, physical activity is really important to good health!

Anonymous wrote:I’m 50 and I’m just getting back into exercise now that I have some time. Will one hour of strength training 3 days per week and one hour of walking 4 days per week be enough? My goal is to lose 8 pounds and build muscle. Do I need to up the walking to 7 days per week?

Enough to lose weight? No. That comes from diet.

All good advice and I'll chime in with a suggestion to try Keto. I quit alcohol and cut way back on carbs and see a lot more definition. But be prepared for it to take months to a year. Sending encouragement!

On the creatine, it didn't work for me to take the full scoop right away. Looked like a blowship which was discouraging. Start small and your body will adjust. Also drink a lot of water. I take in at least 9 cups/day at '5'4" and 123 lbs. If you are working with a trainer they can advise.

You should load up on creatine. Especially older females as you probably do not get enough unless you eat herring non stop. Or an unhealthy amount of steak.

It is essential for muscle building and actually brain functions.

It is near impossible to get enough in your diet for actual performance improvement and muscle development.

Stick with your original plan so that you don’t immediately blow out your knee or hurt your back. Do that for a while before increasing anything.
But if you want to build muscle, walking more isn’t going to do it. And depending on what your body is like right now - if you truly bulk up, you are not going to lose weight, you might gain it!
So yes, stick with your original plan, and take collagen and micro dose creatine for a little while.

Anonymous wrote:I’m 50 and I’m just getting back into exercise now that I have some time. Will one hour of strength training 3 days per week and one hour of walking 4 days per week be enough? My goal is to lose 8 pounds and build muscle. Do I need to up the walking to 7 days per week?

To start? Yes. I'd say this is not only enough, it's a bit ambitious. But yes, walking 7 days would be better.

Diet is to lose weight. Working out is to maintain it.

Anonymous wrote:

Anonymous wrote:I’m 50 and I’m just getting back into exercise now that I have some time. Will one hour of strength training 3 days per week and one hour of walking 4 days per week be enough? My goal is to lose 8 pounds and build muscle. Do I need to up the walking to 7 days per week?

Weight is determined by diet
Body composition is determined by exercise

This is the answer.

Anonymous wrote:The problem with these posts is that you're 50 and don't know how to lose weight. Even if you have never done it before, you should know that it doesn't matter if you walk 4 hours a week if you are negating it with a whole cake and pizza each day. You'll say "of course I know that" but it seems obvious that you don't.

Just being "real".

Not OP, but they said they wanted to lose 8 pounds not 80. I doubt a daily pizza and cake are part of the diet.

I lost 40 pounds in my late 40s by doing a brisk 5 mile inclined walk daily and cutting my calories to maybe 1600 (wasnt counting). I didnt worry too much about muscle, but I kind of have a natural solid build even when overweight.

The problem with these posts is that you're 50 and don't know how to lose weight. Even if you have never done it before, you should know that it doesn't matter if you walk 4 hours a week if you are negating it with a whole cake and pizza each day. You'll say "of course I know that" but it seems obvious that you don't.

Just being "real".

Have you ever lifted weights before?

If you have never built muscle or lifted it will take quite a while. But it is possible with the right diet and discipline.

But, to be real with you - it is very, very difficult for male or female to build muscle if they have no muscle memory or pattern of strength training at your age.

Not impossible, but 10x harder than say a former athlete or someone who regularly trained when they were younger.

Anonymous wrote:I’m 50 and I’m just getting back into exercise now that I have some time. Will one hour of strength training 3 days per week and one hour of walking 4 days per week be enough? My goal is to lose 8 pounds and build muscle. Do I need to up the walking to 7 days per week?

Weight is determined by diet
Body composition is determined by exercise

I’m 50 and I’m just getting back into exercise now that I have some time. Will one hour of strength training 3 days per week and one hour of walking 4 days per week be enough? My goal is to lose 8 pounds and build muscle. Do I need to up the walking to 7 days per week?