Dear Fun and Fit: K and A:
Hi, I am a 54 year old woman who had been exercising most of my life. I enjoy exercising & eating correctly and I have been fit most of my life until recently. There is this thing called age that is catching up with me. No matter how much I exercise and eat right, I seem to have put on a couple pounds and my mid-section is getting larger (even with doing 200 sit-ups a day). I know it doesn’t help me any that I have fulltime “sit at a desk” job. Can you please tell me what I am supposed to do to help stop this process because I do not want to go up in my clothing size?
Doreen, Santa Barbara CA
K: Tip number one: Do not let age catch up with you. Run faster. Oh wait, with age the knees start to go so running might not be too comfy. And F and F LOVE comfy fitness. And dark chocolate. Tip number two: Retire super early from your full time desk job and do something that requires loads of outdoor activity. We do have our fitness priorities after all! Then I woke up….
A: You may not like this, but you might have to run faster just to stay in place. TAKE YOUR FINGERS OUT OF YOUR EARS. I KNOW YOU CAN HEAR ME! At 54, the rate at which you burn calories has slowed down, especially if you sit on your Bartleby the Buttolomus (lost Latin term meaning “butt”) most of the day. So, you are not burning the kcals quite as quickly — fat goes up, muscle mass goes down — the roller coaster of your BMR and metabolism goes zooming along. Good news, you don’t have to be the high bidder for a leftover “Gone With the Wind” corset. You do have to lift those weights a bit more. If you are currently doing strength training, you need to either do it more often or with heavier weights. Increase the cardio — either go longer or harder. And eat less! Shazaam 1, 2, 3.
K: Good news: cut back on the 200 sit ups. Remember, you cannot spot reduce. All the ab crunches in the world are not going to nuke any mid-section fat. You do need to expend calories to prevent fat and weight gain, so Alexandra is right to recommend the combo of cardio and weight training. Oooh, admitting her rightliness did not hurt as much as I thought. Or as much as 200 ab crunches per day with minimal results.
The short version of our advice is boiled down to three plain potatoes: eat fewer calories, or burn more through increased activity, or do both. Full disclaimer: Fun and Fit fully believe that movement is the Fountain of Youth, yet we must acknowledge that the Fountain is fed by “spring-in-the step pure exercise well waters” that require more pumping (iron) as we age.
The super short version of our advice is to say, “the heck with it. I needed a new wardrobe anyway.” But probably better to pump the Fountain Well.
A: The final words from me: Forget about Mr. (Eating) Right. Go with Mr. (Eating) Less. But marry Mr. (Exercising) Good Enough.
Readers: Were you aware that weight training is part of a good weight-loss program? Have you ever visited the Fountain of Youth?