FITNESS AFTER 50 - SETTING NEW GOALS WITH MY COACH
I am six and a half months into my weight training and diet program through Caliber Fitness. I'm down 30 pounds, my blood pressure has dropped (roughly 160/110 to 140/95), I'm building strength (13 to 27 narrow width push ups, for example), and have tremendous energy for walking, biking, swimming, and other cardio.
My diet plan gave me a 2,350 calorie limit per day, but I was noticing that I would typically eat 2,500 to 2,600 to reach satiation. The quality of the food remains good: low fat, high protein, home cooking, and no refined sugars. And I've noticed that my weight has plateaued around 230 to 232lbs over the last 7 weeks.
So I brought this up with my online coach, Edwin. Shouldn't my appetite be increasing with growing muscle and activity? I didn't feel that weight loss was any more my priority. What matters to me is gaining strength and keeping up an active lifestyle. Edwin agreed completely. He says everybody hits a wall in weight loss, unless they are doing something really extreme. If I keep adding weight very gradually to my training and continue with the activity, then the weight will take care of itself over the long term. The first 30 pounds were the easy ones.
Edwin encouraged me to target 2,500 calories per day. Another important target is 60 grams or less of fat - I've been doing 60 to 90 grams. Lastly, I need to keep up the protein intake at 40% of the diet (no problem: I love meat and protein shakes).
I do intend to buy egg nog and other treats and Christmas, but usually I don't cheat. I gained 3lbs over Thanksgiving, but took it off over a few days.
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