How can I lose middle-aged belly fat while building muscle?

[Frenchdressing]

I’m 60 and after being slim my whole life I seem to have developed fat around my middle. I want to avoid ‘egg on legs’ look so am focusing on building strength and muscle but can’t seem to shift my chubby middle.

I do 2-3 body pumps per week, walk my dogs 30 minutes every day, play veteran netball once a week. Also started topping up the body pumps with additional weights 20 minutes leg press, squats etc.

Any ideas on how to shift this weight? Is it only diet? However, I’m trying to build muscle me so dieting doesn’t seem right. Any ideas? Thanks.

Eating less calories than you burn will eventually shift the weight - weight that used to sit on your hips and bum migrates as a result of hormone changes

build the muscle first I would guess ( as that’s calorie hungry anyway ) and then think about diet - it’s hard to do both at the same time

Im same age, same issues. I recently started cycling. I bought a pedal assist ( legal!) cycle to commute to work. Although the scales are remaining stubbornly static I do appear to be slimming the belly area slowly. I do a physical job, lots of heavy lifting, and as my user name suggests, I'm into martial arts and train a few times a week as well as dog walking. I should be bloody stick thin! so I get plenty of exercise.

Calorie deficit and up your exercise. Personally I don’t count dog walking as exercise. I do x 4 challenging weight training sessions per week targeting lower body, upper body and core.

Need to be in calorie deficit and prioritise eating protein to keep you full and help you build muscle.

I've lost just over a stone, and about 15cms of belly fat by eating approx 1750, cals a day, including 100g of protein, and strength training, with progressive overload twice a week.

Body pump won't build muscle unless you're progressively upping your weights.

Have a read of Training for Your Old Lady Body by Elizabeth Davies.

‘Old Lady Body’ doesn’t make me feel like running out and buying it tbh! 🤣

I struggle to get enough protein. Loathe protein powder and am vegetarian.

I can lose weight but never lose it where I want!

thanks.

Look up guides on "body recomposition" or "body recomp."

It is possible to lose weight while building muscle, but you need to focus. YOu need to focus on a calorie deficit (between 250- 500 calories per day), eating more protein (which is satiating) and lifting heavy (for you).

Body Pump is more aerobic than it is weight lifting. So think about a programme of what's called "progressive overload" on the free weights/barbell weights etc.

I did this when I was almost 60. It's stuck & I am superfit & can deadlift 1.5 times my body weight, and back squat my body weight. I've always been active (did a lot of dance training, plus aerobics, Pump, Step etc) but lifting heavy has been a real game-changer.

You can get loads of protein as a vegetarian! Try overnight oats with Greek yogurt and chia seeds, frittatas, lentil and chickpea curries, bolognaise made with veggie mince etc. Check out Dr Rupy's recipes and also Stacey Jones's (Bodysmart) videos on YouTube. Enjoy!

The title isn't implying you're an old lady, it's telling you what to so that when you are an old lady you have the best chance of being strong and healthy!

Thanks all

I think you need to look at heavier lifting. I’ve not done body pump but I think it’s more cardio than muscle building.