German girl seeks professional help

[getlucky]

Hello everyone,
first off a small introduction.
My name is Nina and I live in Germany. I have turned 40 in June and have been working out on and off for the last 2 decades. I am 5”7 and weigh 163 pounds. Normally I weigh 145 pounds. Meaning I gained quite a lot in the last 6 months.
I am going to start working out again at the end of this week, but I would like to have some professional tips on how to do it right and what I will be able to achieve as a woman with 40,
So that I will have realistic goals.
I would like to ask you to keep your answers as simple as possible, because:
A: my English skills are limited
B: I do not know the typical abbreviations or terms used in the sports and bodybuilding community.
My goals right now are weight loss, mainly around the middle part of the body, tighten skin
On arms, belly and thighs and fight starting cellulite . Plus I would like to see the muscles on arms and back for example.
I have always been fairly strong and known to build muscle quite fast.
So if you people have some ideas to help me out over here in Germany that would make things a lot easier.
Thanks in advance
Nina

[hrpiii]

Not just the answers, but your eating habits...keep it simple. A great diet will help you lose unwanted weight faster than anything. Keep you protein high and your carbs low (less that 80gm a day). Do NOT SKIP Meals. Eating helps keep the metabolism high, but you have to eat smart.

Doing cardio, will just help accelerate the burning of calories (fat).

Eat smart, do cardio 4 or 5 days a week, don't skip meals, but at the same time don't eat HUGE meals. Stay away from 'empty' carbs (carbohydrates that have no nutritional value.. like candy).

[getlucky]

hrpiii
thanks for your fast reply. Plus, excellent written. I understood everything
Thanks for taking that into consideration.

Can I, with 40, receive the same results as with, lets say 25-30 years of age?
I guess it will take a lot longer, but in the long run.....?

You wrote I should watch my eating habits and do cardio. Changing eating habits will be rough but I know it has to be done.

What about weight training? I had an hour with a trainer a week ago and he told me to do (for example) the abducator and adductor machines plus the leg press with as much weight as possible with 3 sets.
First set - 20 reps - 120 pounds (60kg)
- Burnout -
second set - 18 reps - 130 pounds (62,5kg)
- Burnout -
third set - 15 reps - 140 pounds (65kg)
- Burnout -

What do you think of this form of training? Good for a girl or rather not.
I really do not want to waste my time you know? The men working in this gym as trainers are all students for physiotherapists and I am just not too sure of their goals.

Thanks again for all your help.
Nina

[m3somorph]

High protein diets are not a fantastic idea for middle aged women because it raises their bloody acidity which chews away the calcium on their bones, making them more susceptible to osteoporosis and arthritis.

[BiggerGuns=LongerDrives]

Originally Posted by m3somorph

High protein diets are not a fantastic idea for middle aged women because it raises their bloody acidity which chews away the calcium on their bones, making them more susceptible to osteoporosis and arthritis.

Wrong. This is an outdated theory based on some older studies.

The studies suggested a link between protein and calcium loss, but there are many flaws.
Such as the protein used in the studies, it was not animal or meat protein (which are laced with nutrients), but purified protein.

On the contrary to your statements, nutrients found in meat are beneficial for women as they age.
As you get older, a person needs to cut back on the calories, not the nutrients.
Protein is one of the building blocks of bone, so common sense shows you how valid it is for the preservation and building of bones, especially for middle aged women.

Getlucky, regarding the protein issue, middle-aged women (or anyone of any age) who get a larger percentage of their calories from lean protein and fewer calories from carbohydrates, maintain more of their muscle while trimming pounds.

.

[hrpiii]

Originally Posted by getlucky

hrpiii
thanks for your fast reply. Plus, excellent written. I understood everything
Thanks for taking that into consideration.

Can I, with 40, receive the same results as with, lets say 25-30 years of age?
I guess it will take a lot longer, but in the long run.....?

You wrote I should watch my eating habits and do cardio. Changing eating habits will be rough but I know it has to be done.

What about weight training? I had an hour with a trainer a week ago and he told me to do (for example) the abducator and adductor machines plus the leg press with as much weight as possible with 3 sets.
First set - 20 reps - 120 pounds (60kg)
- Burnout -
second set - 18 reps - 130 pounds (62,5kg)
- Burnout -
third set - 15 reps - 140 pounds (65kg)
- Burnout -

What do you think of this form of training? Good for a girl or rather not.
I really do not want to waste my time you know? The men working in this gym as trainers are all students for physiotherapists and I am just not too sure of their goals.

Thanks again for all your help.
Nina

weight training and cardio will get you were you want to go even faster. Good for you!! Weight training is great, and helps build strength and confidence. Your metabolism will not be the same at 40 as it was in the early 30's... I know.. as I'm young 40's also. But the energy your body gets in the gym will take you a long way. These are adjustments to your daily lifestyle, new eating habit and a good workout routine. It can only make you feel better and don't get discouraged, it takes time for your body to adjust to these changes.

[TheHorseman]

Originally Posted by BiggerGuns=LongerDrives

Wrong. This is an outdated theory based on some older studies.

The studies suggested a link between protein and calcium loss, but there are many flaws.
Such as the protein used in the studies, it was not animal or meat protein (which are laced with nutrients), but purified protein.

On the contrary to your statements, nutrients found in meat are beneficial for women as they age.
As you get older, a person needs to cut back on the calories, not the nutrients.
Protein is one of the building blocks of bone, so common sense shows you how valid it is for the preservation and building of bones, especially for middle aged women.

Getlucky, regarding the protein issue, middle-aged women (or anyone of any age) who get a larger percentage of their calories from lean protein and fewer calories from carbohydrates, maintain more of their muscle while trimming pounds.

.

In addition to the perpetuator of myth, resistance training strengthens bones, combating both osteoporosis and arthritis.

[ktinspired]

I start my journey with a good diet and cardio. Say ok results (slow and boring)...When I added in a good strength training routine, my weight lose accelarated.
More muscle=more calories burned.

I am one of the ones that wouldnt walk near the weights cause I didnt want to get "bulky". These guys around here convinced me to change my thinking.

Get a consistant weight training program, be faithful in cardio. Make lean protein the center of each meal, cut out the obvious junk(simple carbs..ie. sugars and white bread ALL soda even diet ) Gret a good multi vitamin, drink lots and lots of water. And one thing for us girls that is missed often is fiber. Get plenty of fiber. And again eat lean protein at every meal.

This is how I found simple success. I say simple but its takes focus and dedication. Be deliberate in fueling your body. Food is feul, and needs to be respected as just that.

And the cherry on top is BB4U...its a great place to get help from experienced folks...support system.

[BiggerGuns=LongerDrives]

Originally Posted by TheHorseman

In addition to the perpetuator of myth, resistance training strengthens bones, combating both osteoporosis and arthritis.

Great point 100%

[getlucky]

Originally Posted by TheHorseman

In addition to the perpetuator of myth, resistance training strengthens bones, combating both osteoporosis and arthritis.

Sorry, I do not understand this sentence.
Could you please for the german girl explain it one more time?

KTinspired. Loved your post! So lean protein is the way to go. I will look up what all foods will be good for me to eat then and start slowly.
What about the fiber? You mean fiber like in cereal?

I never liked the cardio machines, crosstrainer, treadmill... I always stayed away from them and went straight to the weights. But now I understood that a combination of the both will be best for me so I will give it a go.
How long should I do cardio each time before I move on to the weights?
And what do you all think about the training routine I described earlier?
The one with the 3 differents sets and the burnouts?

Thank you all so much for your kind help.
This seems to be a very great community!

Nina

[m3somorph]

Originally Posted by BiggerGuns=LongerDrives

Wrong. This is an outdated theory based on some older studies.

The studies suggested a link between protein and calcium loss, but there are many flaws.
Such as the protein used in the studies, it was not animal or meat protein (which are laced with nutrients), but purified protein.

On the contrary to your statements, nutrients found in meat are beneficial for women as they age.
As you get older, a person needs to cut back on the calories, not the nutrients.
Protein is one of the building blocks of bone, so common sense shows you how valid it is for the preservation and building of bones, especially for middle aged women.

Getlucky, regarding the protein issue, middle-aged women (or anyone of any age) who get a larger percentage of their calories from lean protein and fewer calories from carbohydrates, maintain more of their muscle while trimming pounds.

.

Well, the nutritionists at the Australian Institute of Sport seem to disagree with you on that one but the points you've raised seem perfectly valid too. I'm not going to pretend I know a whole lot on the subject by arguing with you but I would like to qualify my original remark by saying that, as far as I am aware, high protein intake is fine as long as you take in enough carbohydrates. However, taking in large amounts of carbs to offset the risk of weakening bones is not exactly conducive to the needs of the original poster so wouldn't we be better off suggesting that she maintains a balanced diet with a slight caloric deficit?

[hrpiii]

I know we are starting to pick here, but we need some numbers other than the word "high". High for me is 400gms a day. High for the poster is 200gms a day. So M3so, please give us the 'bad' numbers to which a high protein diet would be bad based on someone 165 lbs?

I'm not suggesting a 400gm protein diet a day for 2 years. What are you suggesting per day for this young lady?

[m3somorph]

I was using 'high' to describe relative protein intake, not quantitative intake. The reason I am speaking in general terms is because I do not know enough on the subject to go into specifics. I know, I'll be quiet now and crawl back into my small-man hole