Body fat %

[SPNARD1]

Keep it up, more good results will come

Originally Posted by ShepsMom

I know )
It makes me feel better to see some results!!

[tj7run]

Originally Posted by ShepsMom

So, what would you consider an ideal body fat for a 40 year old female.
Weight 164LB, height 5.8.

On April 1st i measured at 32%, holly smokes! I was actually placed in Average position with these measurements. I still think 32% is quiet high!

As stated in my other post, I've been going to the gym every day, for the last month, and on may 1st, I'll be measuring my body fat again, to see if any of my work-outs actually paid off. Actually, i gained about 4lb since then.

Hello Shepsmom,

It's good to see you are really thinking about yourself. I can tell you that the 32% is high for any age, but you are doing the right thing. Weight lifting for women is important because muscle is what burns the fat. Also for older women, weight training helps to promote strong bones, and unfortunately we who are over 40 need to have strong bones. I am also over 40, have coached for over 20 years and have been a competitive athlete nearly my whole life. Making sure you are eating a balanced diet, reducing the sugar and fat intake, limiting your caffeine and carbonated drinks (because they actually counteract the fat loss process), including weights; cardio and some sort of like yoga into your regime is important. I actually hardly ever weigh myself, I can tell how I am doing by the way my clothes fit, and how I feel.

Loosing the weight is so much harder than putting it on, but I am very proud of what you are doing. Remember to allow yourself to enjoy life, that includes eating your favorite foods once in a while.

Also do not weigh yourself, or check your body fat all the time. You will naturally gain muscle weight in the beginning which weighs more than fat, and your measurements will actually prove that you are loosing the fat even if the scale does not. It's a life changing process, but one that will help you become healthier and stronger.

Again, keep up the good work, I'll be here to watch your success. Your are doing great.

Tami

[TwiloMike]

Nice fat drop! Keep on going!

Are you lifting hard at the gym?

[ShepsMom]

I don't think I'm lifting hard as i should?
I do muscle build as a group class 3 times a week, working with dumbells, resistance rope and a bar. I went from 4lb dumbells to 9lb. I think next week I'll progress to 10lb, will see. One of the classes we do cardio with dumbells, and i use 8lb there. Should i use heavier weights??

[tj7run]

Originally Posted by ShepsMom

I don't think I'm lifting hard as i should?
I do muscle build as a group class 3 times a week, working with dumbells, resistance rope and a bar. I went from 4lb dumbells to 9lb. I think next week I'll progress to 10lb, will see. One of the classes we do cardio with dumbells, and i use 8lb there. Should i use heavier weights??

First of all, where do you work out? Is there a personal trainer? If there is, I would seriously consider having he/she set you up on a weight training program. You do not have to see this person all the time, just have them set you up, and show how to correctly lift. You can ask questions or maybe use them once a month, if you are self motivated. Plus you get the benefit of being taught how to correctly lift weights. So many people lift incorrectly, which causes injury. You should be increasing weight and reps as you go along until you reach your goal, then lift to maintain. I have lifted for years, personally I do not like the classes or circuit training. They seem to rush me and I don't get the time to really concentrate on my form. That again is where injury can happen.
Because of background, I lift heavier on my arms. I started lifting 3 sets, 8 lbs x 8, 10lbs x 8 and 12lbs x 8. I kept the reps low 10 to 12, but increased the weight. 20, 25 and 30lbs, while still lifting 3 sets. That is just an example, a trainer may have you lift different weights and sets depending on your own needs, wants and abilities.

Keep up the good work, I'll keep checking to see how well you progress.

Tami

[fishnfool]

Like others said, you'll know how well you're doing MUCH better than any number (scale/BMI, or other) will be able to tell you. Don't worry about gaining/losing weight when you start. You'll be building muscle here and there, losing fat in other places and it will take a while until you reach an equilibrium or even a trend. The BMI is the biggest joke of any health number.

If you can feel yourself getting stronger, gaining endurance, feeling better with more energy, and like what you are starting to see in the mirror then forget the numbers.....