Anonymous wrote:I think it’s weight training, not machines but free weights, and much more protein for me.

Ahhh ok! thank you! You guys are so helpful

Anonymous wrote:I only lost 10 pounds but went down THREE sizes by prioritizing:

1. Protein-Healthy Fat- Fiber at every single meal (aim for 120 grams of protein a day)
2. 12 hour fast every night. (so if i stop eating at 9, I don't eat until 9am the next day)
3. Weight Lifting 4-5 times per week for 20-30 min
4. Ditching cardio and instead prioritizing NEAT movement (i.e. walking, taking the stairs instead of the elevator, staying on my feet when I can etc)
5. 8+ hours of sleep no matter what - this has actually been the most challenging part...
6. Never drink alcohol two nights in a row- I aim for 3 nights a week.

I feel like I pretty much eat whatever I want but I have to say that I tend to crave healthier choices now. I have been living this way since 2019 and I don't even feel like its a plan anymore. Its just my lifestyle! Skin is better. Sex drive is better. I am 39 and I feel really comfy taking this way of living into my 40's.

OP here: thanks for the detailed list!! I think I can follow this. I started increasing my protein since posting last week, and using a macro tracker for this. I need to increase my fiber though. I also started IF last week, can get through 14 hours pretty easily. Have never heard of the NEAT movement, but I like it! I'm already one of those people that parks far away and takes the stairs whenever possible, sadly I have a desk job though. I mentioned upthread that I do 2 rigorous 5 mile walks per week, can cut back to one. going to start lifting this week. I for sure need to improve my sleep hygiene - it's not great. Alcohol is not an issue, I barely drink - maybe two glasses of wine a month.

I think it’s weight training, not machines but free weights, and much more protein for me.

Anonymous wrote:I only lost 10 pounds but went down THREE sizes by prioritizing:

1. Protein-Healthy Fat- Fiber at every single meal (aim for 120 grams of protein a day)
2. 12 hour fast every night. (so if i stop eating at 9, I don't eat until 9am the next day)
3. Weight Lifting 4-5 times per week for 20-30 min
4. Ditching cardio and instead prioritizing NEAT movement (i.e. walking, taking the stairs instead of the elevator, staying on my feet when I can etc)
5. 8+ hours of sleep no matter what - this has actually been the most challenging part...
6. Never drink alcohol two nights in a row- I aim for 3 nights a week.

I feel like I pretty much eat whatever I want but I have to say that I tend to crave healthier choices now. I have been living this way since 2019 and I don't even feel like its a plan anymore. Its just my lifestyle! Skin is better. Sex drive is better. I am 39 and I feel really comfy taking this way of living into my 40's.

This sounds good but honestly, at 39, you have no idea what’s ahead

Anonymous wrote:When you say "heavy weights", what exactly do you mean by that - Is it lifting as much weight as possible with only a few reps, or lift till you can't any lift any longer?

heavy weights, less reps

You need to build up to this

lift weights, heavy,

61 year old female--I can pretty much eat what I want to

I only lost 10 pounds but went down THREE sizes by prioritizing:

1. Protein-Healthy Fat- Fiber at every single meal (aim for 120 grams of protein a day)
2. 12 hour fast every night. (so if i stop eating at 9, I don't eat until 9am the next day)
3. Weight Lifting 4-5 times per week for 20-30 min
4. Ditching cardio and instead prioritizing NEAT movement (i.e. walking, taking the stairs instead of the elevator, staying on my feet when I can etc)
5. 8+ hours of sleep no matter what - this has actually been the most challenging part...
6. Never drink alcohol two nights in a row- I aim for 3 nights a week.

I feel like I pretty much eat whatever I want but I have to say that I tend to crave healthier choices now. I have been living this way since 2019 and I don't even feel like its a plan anymore. Its just my lifestyle! Skin is better. Sex drive is better. I am 39 and I feel really comfy taking this way of living into my 40's.

When you say "heavy weights", what exactly do you mean by that - Is it lifting as much weight as possible with only a few reps, or lift till you can't any lift any longer?

Yet another vote for heavy weights. Life changing!! I wish I’d started 10 years ago. My weight is the same, but I feel and look better.

Anonymous wrote:Muscle. Muscle. More muscle!! Lift weights and reduce cardio.

And eat your protein - you need it to build those muscles from something, lettuce won't help, steak, chicken, fish and eggs will.

Muscle. Muscle. More muscle!! Lift weights and reduce cardio.

Anonymous wrote:

Anonymous wrote:You lose muscle mass as you age. Muscle burns energy at a higher rate. You need to maintain/gain muscle mass. Weight lifting is your answer, heavy weights, not 3 lb weights from barre class

Thanks PP. Yep, those 5lb weights Im using in barre just aren't enough anymore. Makes me sad because I love my class and my group of friends there so much! I guess I need to do 2-3 days of barre instead of 4-5, and 2-3 days of lifting. Maybe cut back on the walking.

That sounds like a great plan! I think barre is great for maintaining your mobility, range of motion, and core strength as you age but it isn’t nearly enough to maintain or gain muscle mass and prevent bone density loss. You really need more weight and “stress” in your workouts- a couple times per week at least

Anonymous wrote:

Anonymous wrote:Maybe consider a prolonged fast. Coincidentally I am now about 100 hours into a 5 day fast, my first. There are many articles touting benefits.

Many articles? No, there are a bunch of Bro science blog posts about it. There's virtually no research to support the safety of a 5 day fast, particularly without close medical supervision.

Yes, and medicine called Atkins a kook. To reduce cholesterol, cut out eggs. Eating fat makes you fatter. Look to the food pyramid for guidance. Calories are the only thing that matter. Etc. Etc.

You can certainly find research, including that published by the NIH. 5 days is nothing.

Anonymous wrote:There has been a bit written lately about post-menopausal athletes. The book Next Level has been getting lots of press. I've read it and I'm in several groups that discuss it. Here are the takeabways;

1. Lift Heavy Stuff (LHS)
2. HIIT or tabata training
3. Plyometrics

Eat way more protein. So much that I find it difficult to eat the recommended grams.

It is hard because all of a sudden everything you used to do doesn't work anymore. I'm right there with you . I'm now trying to incorporate more of this into my routine.

DP: I'm 52 with similar situation and half-a$$ed versions of the 1 & 2 have helped me. -- Plyometrics worry me about joint injuries as I get older so I haven't tried those (I have a lot of remnants of cartilage tears and other injuries from athletics when I was younger). I haven't gone back to the gym yet post-covid. But what seems to work for me is to add in weighted carries of 2 25 lb hand weights just randomly throughout the day (I work remote and so I set a timer to get up a and move every 30 min and a lot of the times I'll just pick up these 2 25lb hand weights and walk around my house for a few minutes and then set them back down). When I formally do my exercise routine I have moved up to using 8- 15 lb weights rather than the 5-8 lbs I used to use. I also add in short bouts of my own half-a$$ed version of HIIT but it seems to be enough. So it can get intimidating to read all the advice on optimizing, but I have found making these small tweaks allows me to keep coasting on as I was without having to reduce calories or workout longer.

Anonymous wrote:Maybe consider a prolonged fast. Coincidentally I am now about 100 hours into a 5 day fast, my first. There are many articles touting benefits.

Many articles? No, there are a bunch of Bro science blog posts about it. There's virtually no research to support the safety of a 5 day fast, particularly without close medical supervision.