45yo female beginner wants to lose weight and get stronger
- Thread starter mika2020
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- female fitness
@mika2020 What really helped me kickstart my weight loss back in 2018 was getting a Fitbit, and logging everything I ate into my fitness pal. The Fitbit app now lets you log food and MFP isn’t even needed separately (although I like MFP’s tracking features myself) but just setting a goal of 8,000 steps per day @ my heaviest while really learning how many calories I was consuming a day opened my eyes. Then I started meal planning for about 1200-1500 calories per day while getting at least 8-10,000 steps in, and I ended up losing 50 lbs within less than a year. I’ve lost 50-70 total since November 18.
@betelo995 Good bot.
@mika2020 In my personal opinion, if you have to resources and means to see a nutritionist then do it. If you have preexisting conditions or a history of high blood pressure or maybe high cholesterol your diet will look different. Get some blood work done ask them to look at vitamin deficiencies etc. Talk about diet options with a professional. As for building muscle, the FAQ is great to try out different routines see what you like, and create different goals. You can even start doing bodyweight things like doing a pushup challenge to get started. Good luck and keep us updated. I am excited to follow your journey and see what sticks.
lukejacquedouglas
New member
@mika2020 How much do you run? miles per week? Because you sound pretty active in which case adding more cardio isn’t going to help much, though a strength routine will help with your strength goal. I actually have an easier time losing weight when I’m running less. Running 30+ mpw means that I really need fuel, my appetite is high and a deficit feels like an impediment to my fitness goals. I have about 10 lbs to lose myself and if I were to do a cut I’d run 15-20mpw, lift 3x a week (only 30-45 mins per session, I do GZCLP) and eat at a 200-300 cal/day deficit.
You CAN lose while race training but I personally find it challenging.
You CAN lose while race training but I personally find it challenging.
@lukejacquedouglas Yes! This is the problem. When I’m training and increasing mileage, I am also always hungry. Great advice on where to cut back. That seems to be a place where I can start. I’m also recognizing that I need to log everything everyday and get honest w myself about calorie consumption to see where I may be wasting calories.
@mika2020 I'm a dietitian and agree with the sentiment above. You can continue to run but if your goal is muscle/strength gain then training for races should be on the back burner until you are satisfied with your strength progress. Follow @littlelyssfitness on instagram, she is an endurance runner and a lifter and overall BA lady with a ton of free and evidence-based info on her page. @amandahowellhealth could also be a huge help
As for nutrition, I see a lot of people promoting calorie counting here. Calorie counting is a good learning tool, especially for learning the macronutrients that are in foods, but isn't a forever solution for most people. Try to use this time to learn to build meals that have enough protein,carbs, healthy fats, and produce (fresh, canned, frozen, dried, organic or coventional, as long as you are eating it, it truely is more beneficial to get it in your body then worry about the details!). The ideal amount of protein is 1.6-2.0 g per kg bodyweight for those trying to build muscle mass. Don't fear carbs either, get in whole grains, legumes, and root veg as these foods are nutrient dense and fiber rich. Yep this does include 100% whole wheat breads and whole wheat pastas. "Healthy fats" are the unsaturated fats typically found in plant oils, nuts, and fatty fish. Think pesto, oil-based salad dressings, tahini(a hummus ingredient), salmon and tuna.
In general, for building muscle mass you will need to be in a caloric surplus. However you don't need to be in a caloric surplus to gain strength. I suggest you really nail down your goals, prioritize either weight loss or controlled weight maintenance/gain, and consider a phased approach to your diet. You shouldn't be eating
As for nutrition, I see a lot of people promoting calorie counting here. Calorie counting is a good learning tool, especially for learning the macronutrients that are in foods, but isn't a forever solution for most people. Try to use this time to learn to build meals that have enough protein,carbs, healthy fats, and produce (fresh, canned, frozen, dried, organic or coventional, as long as you are eating it, it truely is more beneficial to get it in your body then worry about the details!). The ideal amount of protein is 1.6-2.0 g per kg bodyweight for those trying to build muscle mass. Don't fear carbs either, get in whole grains, legumes, and root veg as these foods are nutrient dense and fiber rich. Yep this does include 100% whole wheat breads and whole wheat pastas. "Healthy fats" are the unsaturated fats typically found in plant oils, nuts, and fatty fish. Think pesto, oil-based salad dressings, tahini(a hummus ingredient), salmon and tuna.
In general, for building muscle mass you will need to be in a caloric surplus. However you don't need to be in a caloric surplus to gain strength. I suggest you really nail down your goals, prioritize either weight loss or controlled weight maintenance/gain, and consider a phased approach to your diet. You shouldn't be eating
@majid This is great advice. I’m following the two people you recommended. (Thank you!!)
Just so I’m clear...stupid question...if I want to build muscle, I need to eat more, but then will I just build muscle under fat?
What I’m picking up is that I either need to focus on weight loss or getting stronger and set goals accordingly.
How long would you pursue one over the other? Meaning...could I focus on weight loss for 4 weeks and then shift to a strength focus?
Sorry for the novice questions.
Just so I’m clear...stupid question...if I want to build muscle, I need to eat more, but then will I just build muscle under fat?
What I’m picking up is that I either need to focus on weight loss or getting stronger and set goals accordingly.
How long would you pursue one over the other? Meaning...could I focus on weight loss for 4 weeks and then shift to a strength focus?
Sorry for the novice questions.
@mika2020 I am 43 and have been doing Sohee Lee's Lift with Sohee weight training program since July. It costs $19 per month and it comes with both a gym and a home version.
I have definitely gained strength in both my lower and upper body and my back, which was always stiff before, is feeling much better now.
I haven't lost any weight though because my eating is all over the place and I can't stop snacking since I'm stuck in the house.
I have definitely gained strength in both my lower and upper body and my back, which was always stiff before, is feeling much better now.
I haven't lost any weight though because my eating is all over the place and I can't stop snacking since I'm stuck in the house.
wallflower1104
New member
@mika2020 Cardio shouldn't be a problem if you're still eating enough calories. You can either eat at a slight caloric deficit to lose weight or even eat at maintenance. If you eat at maintenance, you'd stay the same weight but increase your muscle mass and decrease body fat, which will make you look slimmer because muscle is more compact than fat.
You can download an app like MyFitnessPal to set a calorie goal and track your food. Set the activity level to what is realistic for you versus trying to add in daily exercise calories and eat those back, since that tends to be imprecise. It sounds like you're pretty darn active! Aim for 0.8g - 1.2g of protein per pound of weight.
For strength training, you'd probably benefit from a full body workout 3x per week or so. You'll want to progressively overload over time to build muscle - more weight, harder variations, more reps. Good programs will tell you how to accomplish that (but if you're a beginner don't worry too much at first - you will see gains). Maybe try out some peloton boot camp classes to get used to strength training then find a program once you have the habit.
You can download an app like MyFitnessPal to set a calorie goal and track your food. Set the activity level to what is realistic for you versus trying to add in daily exercise calories and eat those back, since that tends to be imprecise. It sounds like you're pretty darn active! Aim for 0.8g - 1.2g of protein per pound of weight.
For strength training, you'd probably benefit from a full body workout 3x per week or so. You'll want to progressively overload over time to build muscle - more weight, harder variations, more reps. Good programs will tell you how to accomplish that (but if you're a beginner don't worry too much at first - you will see gains). Maybe try out some peloton boot camp classes to get used to strength training then find a program once you have the habit.
bluepenguin1987
New member
@bluepenguin1987 Duh. So embarrassed I didn’t start there. 
Reddit newbie. Thank you.
Reddit newbie. Thank you.@mika2020 Hey don't worry about it. First of all, some people actually like answering. Second, I'm about to hit 40 and I want to make changes too. As comprehensive as the FAQ might be, I'd rather hear from people who say "here's what has/hasn't worked for me" and "check out my progress" than read some FAQ that who knows when the last update was on.