Is it too late to change my shape?

[user50and]

I'm 52, 5'3 and weight 9'3.

For the past 6 months I've been doing Pilates x2 a week, 45 mins treadmill walking (12% incline @ 3mph) x 3 and an upper body weights session x 3 a week. I'm peri and on HRT. I have cellulite on my bum/thighs and would like my arms to be more toned. I eat relatively healthy (not much processed or carbs) but want to become 'leaner'?

Can I do this or do I just have to accept my body the way it is?

50
post menopause
Lost weight by tackling diet and now have toned arms, abs and legs with no cellulite thanks to dropping the body fat, giving up alcohol and regular yoga 3 x a week.

It can be done!

Caroline Girvan. I was a skinny but saggy runner before starting her programs now I have very sculpted arms shoulders and back. I'm 58

Thank you both. When you say 'tackling diet' what did you do/change?

#sam# how long has it taken you?

Your exercise routine looks good.

What does a ‘relatively’ healthy day of food look like to you?
Do you drink enough water?
Also are you getting enough sleep?
Are you managing stress?
Are you getting enough steps in?

All of these things help.

I saw a difference after just a few months, training 5 times a week.

@gnome I drink about 2l of water a day. Food wise, I'll usually fast until around 12 when I have granola, greek yoghurt, nuts, blueberries and a tsp of peanut butter. Then an apple and some dark chocolate mid afternoon.

Dinner could be bolognaise without the spaghetti, salmon with green veg. I don't eat a lot of carbs generally but there are days when I might grab a bagel as it's quick and I'm pre menstrual! Or after the gym sometimes I have pasta...

There is nothing wrong with eating carbs. OTOH fasting is not great for muscle growth. Your first meal of the day should contain at least 30g of protein, preferably 40g.

No real advice but just chiming in with a positive note that yes, absolutely can be done! 😊

It's not late but I wouldn't obviously expect the speed of results of someone in their twenties. There are women on tiktok documenting their journey from 'fat to fit' and I mean seriously fit, muscle definition and their are around your age. I'm so sorry I can't remember the name of an account but if you search fit woman 50s it should come up.
The good news is that you really aren't that far off your goal, you're a good weight.
I am younger but went from an apple to an hourglass when I cut out wine and carbs, I did Davina or 30 day Shred at home and tracked calories, I also got this result on keto and paleo. When I was calorie counting I ate carbs but tried to go for better quality and obviously in limited quantities... so it is possible but patience and persistence is the crux.

I know they are celebs but Amanda Holden, Davina, JLO are all in amazing shapes fitter than many younger women but they do spend a lot of effort on it.

I’m like you same height similar weight except a little younger so not peri yet I think but definitely approaching.

I’ve been doing a similarish regime for about 18 months-2 yrs (although not in school hols) and can definitely see a lot more definition. Abs, upper arms and bum perkiness are the most noticeable changes. Cellulite is better too, not gone but a lot better. I haven’t made diet changes, my diet isn’t terrible but could be better. I think if I lost 1/2 a stone I would now look very toned - unfortunately I can’t seem to manage eating less! Weights make me hungry!

Squats, deadlifts, and lunges

Could you look at upping your protein?

Op at 9 stone 3 you are already tiny. You also do a lot of exercise, and you don't seem to consume much food, and be quite controlled about your approach to eating. I would kindly say, that you could perhaps benefit from taking a step back from, and relaxing a bit more, where weight, figure, exercise, and food are concerned. I think you are walking a tricky line between your goals and your mental health.

You fast until 12 and then have a large quantity of glucose, lactose and fructose (all sugars), and fat. What is your body going to do with all those calories, coming in all at once?

Perhaps you need to start eating a protein-rich breakfast, such as egg on brown toast or similar. Then you won't need such an energy-fuelled lunch.

I hate the cellulite on my thighs but have now lost 2st 11lbs with 1st 0.5 to my goal and I think they are looking better. It's still there but I've only recently started toning them and I can feel the muscle and bone now to the sides so I'm hoping it will reduce. I've been doing slimming world, cut down junk, drink 3l of water a day, not had alcohol for a year and do 5k 3x a week and at least once a week clubbercise

Oh and dry body brush twice a day and apply firming lotion and cellulite oil once a day and try to walk every day. I still worry after my target it will be there though 🤦🏻‍♀️

Yes, definitely body brushing improves cellulite.

I don't think your lunch is bad per se but probably not a good idea every day. I'd have something more like smoked or hot smoked salmon and scrambled egg with celery sticks, cucumber sticks and cherry tomatoes on the side. Basically think 2 x protein elements and three portions of veg.

Don't cut carbs altogether as fibre really helps with weight loss, but have whole versions of starchy carbs, pulses and beans, and have one meal with no starchy carb element to keep the overall amount down. You could enjoy wholewheat spaghetti with the sauce if you had meat/fish/cheese/tofu and veg for lunch instead of granola.

It's worth using an app like Nutracheck to check you are having enough fibre and protein and how many calories you are actually consuming. I try and have 25-30g fibre, 80-100g protein and 100-150g carbs a day. Don't worry too much about having too much fat but watch your saturated and animal fat levels and added sugar.

Thank you everyone for your great tips!

I think I'm maybe going to swap my treadmill sessions for TRX or Circuits/Interval Training classes to get more of the squats/lunges in, plus have more protein filled lunches and add wholewheat spaghetti at dinner for example.

Thanks again!

Can you link to the one you did first and what equipment was necessary? This could be my New Year's Resolution.

@Gwenhwyfar I started with Iron on YouTube because it's slower than the Epic programs and I was new to lifting so it gave me time to learn. I much preferred the Epic programs when I went on to them! CG now has an App out, which is brilliant but not free like her you tube programs. There is a brilliant beginner program on the App where she explains all the lifts in detail if you are a beginner.
Have fun, she's great!

Hi, I'd be looking for something free so the Iron on YouTube I suppose. I only have one set of weights and don't really want to spend more money on things I may never use (have not YET used these weights I got years ago).

@Gwenhwyfar you can do the exercises bodyweight only too for legs at least. There are also lots of bodyweight only short programs and workouts from the longer programs on the full body bodyweight playlist on her YouTube channel. The bodyweight only sessions are often brutal even if there are no weights involved! You can build muscle easily at first just using bodyweight but there comes a point that to progress more resistance is required so weights obligatory.