Running & swimming to change shape in 40’s

[fatteratforty]

I’m early 40’s and the weight has piled on in the past three years.
My diet needs to be tighter, but my shape has really changed, previously size 10 curvy hourglass…now spreading out to a large 14 who resembles a flabby rectangle with an unfortunate tummy!
I’ve always exercised, but go through stages of liking different formats. Currently I’m swimming (40 lengths x 4 a week) and running (6K x 4 times a week). Not overly strong or fast at either, but I am steady.

is this enough / right to loose weight & improve (reduce!) my shape ?

I started running 5k three times a week (2 years ago) plus a bit of weight training more recently - I haven't lost anything!

That's quite a lot of exercise. I'm sure you'll start to see results soon. I'm 38 and started running 2 years ago. I've always been naturally slim but not really fit. I would say my shape is the same but firmer. For me introducing HIIT workouts was what really helped with the toning up of my body. I try to run twice a week for fitness about 10k each time then I fit in 2-3 workouts of 30-40 mins and I do about 3 Chloe Ting homeworks from YouTube for those. Her ab workouts are amazing.

It's all about the weight training. You have to do targeted weight training - especially in your 40s! Cardio will help you stay aerobically fit but to maintain strength, bone health and to help keep your metabolism high, you need to start resistance training!

Even a couple of 30 minute sessions a week will make you feel and look amazing.

I'm a runner 50+ miles a week) plus cycling and swimming and never lost any weight.
I had a foot operation so can't run, have taken up Pilates and have lost 3kg in 4 weeks. I'm not so hungry.
Weight loss is 90% what you eat. And weight training, core body strength is far more important once you get to 40 plus then cardio.

Is that mat Pilates or the machine-based type?

You’re heading towards peri menopause territory, so it will be harder to shift.
I always think that if you want to change yourself, you need to change up,what you are doing. I’d add in some weight training.

Joining in as I'm 46, carrying a fair few COVID kilos but inspired by taking up a sport and loving it to wonder if it's too late to get in great shape.

Exercise isn't going to be the key to weight loss (you need to alter what you eat for that) but it does you a power of good in so many other ways

I started running at 50ish (because by dieting I had finally lost the excess weight, and realised I needed to tone up). I ended up with fab legs (fairly typical for runners) and unexpectedly the flattest tummy I'd ever had. But it does nothing for upper body. I did a bit of Pilates, but I suspect something more vigorous (probably involving weights) might be indicated.

@Swissnotswiss just mat with Lottie Murphy. I use weights where possible. I do one hour per day, I used to run 90 minutes every morning so it's different but I can see my body looks better and I have more muscle tone everywhere instead of just the legs.

@samthebordercollie Thanks!

I’m a swimmer and I’ve found it does amazing things to my “maternal” tummy. It pulls everything in! 😂 I’m 48 and have been doing long-distance swimming for about 8 years.

It all depends how you eat

i do lots of exercise (on average 1hr dog walk and 1-1.5 hrs cardio/weights/tennis/swimming) and am same figure at 50 as I was at 35, but I have to be a bit mindful about alcohol/takeaways/sweets … as long as I eat normal amounts of home cooked food I am fine

if I drink cocktails and eat takeaways…. I put on the weight no matter how much exercise I do!

Thank you for your replies.
Peri menopause is definitely a factor, I literally can not believe how different my body looks from three years ago. Even my previously slim shoulders and arms are so much bigger

I’ll continue with running and swimming and add some weight training in. Realistically, I need to change my diet. Good bye sugar and carbs!

Peri is a bugger, I used to be able to eat pretty much anything and now I just look a slice of cake/glass of wine, and it sticks to my hips or stomach! 😂

It’s really not fair, I feel cheated !😂

I agree with those who have said you need to do weight training. I have successfully lost a lot of weight through diet and running , however my shape only really changed due to weight training. It’s only been a few months, but already my waist size and muscle definition has improves and I’ve also lost a further stubborn 12 pounds.

I love cardio, but it’s taken me a long time to come round to the idea it’s not the best for weight loss past 40. I still do it for enjoyment though.

That is a lot of exercise.

I'd be pretty pissed off tbh if I was doing that much and yet getting fatter!

Is your diet really bad?

It's not a huge amount of exercise. I was running 15km a day, cycling 100km a week and swimming 3km plus dog walking. And could still put on weight. The problem is that your body compensâtes when you burn too many calories, it reduces the functionality of other areas of your body because the body is an incredible organism and always aims for statis. So even if your Garmin tells you that you are burning 1000 Calories with the exercise, your net burn is a lot less because your body will stop growing hair and nails, your heart rate will lower etc. It took major foot surgery to stop me from running every day and believe in the importance of strength training.

Honestly , all you need is first, fix your diet & Wright training. You’ll be amazed at the difference in as little as three weeks.

So where would you start with the weight training, if you're totally unused to anything like that?

I'm 50, about 3 stone overweight, have just tried to start walking with a bit of jogging, and trying to reduce carbs. But I injure myself incredibly easily (hypermobile) and can always find some other muscle to do whatever task I'm trying to do rather than the one I'm supposed to be using! I don't have any weights or bands or anything, but could get something cheap if there is a good program to follow for total beginners who are quite incompetent at anything sporty. I doubt I would do it every day, being realistic. Mabye twice a week? Would that even be enough to help? 3x? I could see doing 20 min at a time, maybe 30, but I know loads of people do long programs, go to the gym, have full sets of weights at home etc.

Work out your TDEE. Stick to it, if you can.

Do 16:8 intermittent fasting. This is easy once you get into the habit.

Weights/resistance first, then cardio. 3 times a week minimum.

I’ve been doing this, and holding steady at 60/61kg (I’m 5’8”), despite a significant number of lapses in terms of eating and drinking… if I were more conscientious about my TDEE, I think I’d be losing weight.

I’m in peri.

Oh, and running has definitely made me leaner in shape. But it has to be accompanied by conscientious eating. I did this about 15 years ago, transformed my shape, and have managed to hold it since.

If you want to change your shape: (1) loose fat through eating, (2) weight training to tone up. Running and swimming are great for fitness, but won't do much for weight or shape.

I’ve always exercised a fair bit, it’s never massively helped me loose weight (did a marathon & didn’t loose any weight!) but kept me looking fit & not piling weight on.

Diet isn’t dreadful, a snacking habit and too many carbs (wine) have slipped in over the past couple of years

How big is the pool? 50m x 40 lengths is quite different to 20mx 40 lengths. How long does it take you? I try and swim 3x a week and I set myself a minimum number of lengths but trying to get to a mile which is hampered by motivation but also tricky because the pool session is only 45 minutes. So I would suggest trying to go further and faster in swimming. Similarly you could try running further. Building up to 10k a run would make a huge difference. I would rather do that then add in strength stuff because you are already dedicating a lot of time to exercise , unless your keen to drop a few swimming or running sessions?

Although I know abs are made in the kitchen etc I must say since I started swimming the weight has fallen off me. The trick is obviously not to increase what you eat in line with the exercise! Swimming for me burns around 400 calories a go according to my watch which is 1200 a week.

i eat a lot of porridge as well for something that fills me up and keeps me fueled . it stops me snacking on bread and things.