STOP WEIGHING in Menopause (and start doing this)
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- Опубликовано: 30 июл 2024
- If you're constantly monitoring bodyweight, consider stop weighing in menopause could be one of the BEST things you do for your longevity. In this video I share 4 MUST-MEASURE strategies:
Body composition (percent body fat)
Skeletal muscle mass (in lbs or kgs)
Visceral Belly fat
Handgrip strength
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If you don't know your specific lean muscle mass and aren't monitoring it, your longevity is threatened. Strength, power and metabolism will support active aging.
Your VO2 max (why speed of your mile improving over time vs getting worse) is also directly correlated to longevity. Women need HIIT (interval training) more than they need "moderate" exercise to improve that.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50?
You can still get in the best shape of your life, no matter your age! Debra Atkinson - a 40-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50. Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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I was into bodybuilding 40 years. I've enjoyed lifting heavy again. Noticed the changes with increase of protein as well
Awesome!!
Thank you for what you do to help us.
What a blessing
You’re welcome!!
Great info. Thank you😊
You’re welcome!!
I’m 66 and am pretty sure I’m post menopausal. Im 5’ 7 130 lbs but have the “frump hump” or the meno belly where my middle has slid down to resemble a somewhat small spare tire. My waist is 31” I have been taking PT for 12 weeks until now due to a hip issue that’s made exercise, even walking, painful for quite some time. I’ve just started back to workouts but rear lunges and any weight bearing on my right leg aggravates my hip. I started back to the gym with a “home based” exercise program my PT recommended. It’s not anything like “stronger” or “hot not bothered” and I am slowly incorporating strength training twice a week. I have a Renpho scale by your recommendation, Debra, during the pandemic. Thank you for the info and a for being a trusted presence on RUclips and your FF podcast for women. I take your advice. Thanks for considering my comment! 😊
Post menopause is 12 months or more from your last period.
@@Flipping50TV 2007
Great guidance! I was lasered in on BMI to watch for changes from recently starting strength training and adding more protein. I will shift my focus to the fat % now. My scale shows a % for muscle and one for bone. Is one of these the skeletal # you mentioned? The hank u in advance for your insights 😊
No. You really want to ignore percent muscle. Focus on percent fat and absolute fat free mass if it doesn’t tell you muscle in lbs. ( you can calculate weight less fat weight)
I measure the way my clothes fit
That can be helpful.. but will not tell you until too late if it was a change in muscle or fat. That gets more expensive not to know the older you get
Love the videos and I 100% agree, but you might want to use another fit person for BMI example. Arnold S is 6’2, so not a small man (Just to help so you can make the point I know your trying to make with BMI, which is 100% valid and I love! ). Keep the videos coming!!
Even so he’s a great example.. his BMI was actually bad.. fit doesn’t show in bmi
@@Flipping50TV Agreed, just not for the reason of stature (clearly I’m type A, and you should just pass over my comments. I really do love your channel )
Thank you great video love your content . Can I ask what your watch is? Brand?
Of course. It’s a Garmin. I can use it for tracking most indoor or outdoor activities running/treadmill, biking out/spinning, pool swim/open water…
I weigh daily with the Renpo scale. I find as my daily weight goes up and down, so does the body fat and skeletal muscle percentage, so I’m guessing those numbers are just a calculation based on my weight. Not sure I trust those numbers.
A woman's weight can fluctuate by 5lbs a day.. particularly if she's cycling or in perimenopause. So I would never recommend daily weighing but instead weekly and watching a trend not placing too much value on one single number. You will do better viewing your skeletal muscle OR... calculating fat free mass
I'm going to measure tomorrow for the viseral fat. My midsection has definitely changed in the last couple of years. Even though I'm what I figure I'm post menopausal. I'm 64 and apparently got myself in trouble with over exercising through the pre and during the menopause years. That all confuses me because I still live with the hormone imbalances which attribute to the extra fat. I've worked with a naturopathic doctor the past 2 years. Slimed down as far as. Inches but lost only about 5 lbs. Crazy thing is if I don't follow exactly all dietary rules I lose all gains quickly. Yet, I'll follow 80%+ of all the "right" things but that's not good enough to keep that fat off. It's maddening.
You didn't mention the best way to get rid of the viseral fat. Menopause has been the MOST life changing physical factor of my life. I've always enjoyed being fit with daily exercise. Even after 4 children. I had always been strong and relatively naturally muscular. I don't think the majority of women have any idea of the role our hornones play in our bodies until menopause.
It's by doing strength training... lifting to muscular fatigue. And if you can tolerate it and do well with it, HIIT. for some women however the reason they can't lose visceral belly fat is stress.. so walking more may be the ticket in this case.
@@Flipping50TV I get the stress factor. I'm back to getting out on my daily walk the past couple months. This is my 3rd month as a Cafe member. I was pretty faithful to stronger and lifted #3. I've chosen #7 this time and am liking it. I'm wondering how many days for lifting, because it seems I've read 72 hours between. I've been doing both videos of the week. I like the HIIT and the strength so that's why I do both. I tended to push too hard when it came to exercise and my naturopathic Dr has convinced me that's not the thing to do at this stage of life, and from what I hear from you, you agree. That's why I need exact instruction of exactly what exercise to do and, how many times a week. I hope this makes some kind of sense to you.
@Flipping50TV how do we figure out how fast we should be walking?
Walking is simply at your own pace. Depending on your intention for it. Blood sugar? 10 minutes of movement after meals.. pace doesn't matter. Walking briskly is your pace.. no one can decide what is your "brisk". If you're trying to use it for HIIT, you'll have to get breathless either by speed or by doing hills for 30 seconds or so
I have a smart scale. I weigh every Wednesday. I will be 59 in August & I believe I am post menopausal. Visceral fat & body fat % are in the danger zones, and fat-free body weight is not changing. I started lifting weights again in April with an online personal training program. I am using 10-15 lbs weights. I love working out with the weights, but I do not see the changes I hoped for. My diet is lacking. Exploring plant based secondary to cholesterol being considered high by my VA NP, (225). Recently, the individual numbers are going in the right directions, but total cholesterol increased to 226. I have htn, controlled with meds. I would love to ditch the meds. I am not on any other meds & I fluctuate between pre-diabetic & not. Don't quite know what to do. Thank you.
You don’t say how many Reps or sets… or if you’re reaching fatigue. You can’t gain muscle or lose fat on too little fuel. Cholesterol is often increased in women in menopause bc the body tries to make hormones and provide other functions with it. HTN ? Muscle and correct movement solves many diabetes/ prediabetes issues.
@Flipping50TV I'm sorry. HTN is hypertension. The number of reps is usually between 10 -12, 3 sets of each exercise, 3 - 4 days per week. Cardio (usually walking or bike riding) also 3-4 times per week. Sometimes on the same day as the strength training. Thank you.
@@Flipping50TV Usually 5 different exercises and 3 -4 abd exercises.
When our oestrogen levels drop our Cholesterol levels rise. This was such a revelation to me as I was shocked being to,d my levels were high. The recommended dietary advice thats given did nothing to lower it.
Whats your take on HRT…I WEIGHT TRAIN pretty hard at 58, in great shape but cant take HRT for health reasons
The efficacy of exercise is greater with. Not knowing your condition… Consulting with a functional dr may provide more insight . Many who think they can’t are often surprised they can after getting up to date info
unfortunately I found these smart scales to be highly misleading. My provider has a professional bia scale. The consumer scales, in my experience, have been very misleading. I wish all medical offices would infest in these scales instead of focusing on bmi.
Even professional scales are inaccurate. BIA scales, whether they be professional or home models, are best used for tracking the trend.
@@nunyabeezwacks1408 good point!
You may be taking the smart scales too literally. The point is they absolutely do... show you change. That's all you need. There is no mislead going on when you know WHY and what you're measuring. It's not.. the absolute number. Its the change. You and I know if it's "fairly accurate" or not... but again... knowing and not knowing doesn't change what it is you need to do!!
Body fat percentage is high - 36.4%, muscle rate is in the good zone - 57.8%, visceral fat is in the good zone 8.0, skeletal muscle is in the good zone 31.7% muscle mass is in a good zone 84.2 pounds. I can’t seem to lower my body fat though. I am working out with weights doing progressive overload, I walk 10,000 steps at least three or four times a week and I swim 30 minutes two or three times a week. I keep my calories within 1300 to 1400 cal per day, and my junk is no more than 20% of my calories. What am I doing wrong? I’m 61 post menopausal.
Maybe you need to do more low intensity exercise like zone 2 training….low and slow but for longer periods…if you have a higher carb, low fat diet it has been suggested that burning calories low and slow actually burns more fat than carbs….if you have a fitness watch like Garmin or Polar they can estimate if your burning carbs or fat.😊
Be specific how to lose visceral fat the most dangerous of fat !
It always … depends on your status. Resistance training, HIIT, and getting adequate steps/ movement daily. Then… listen to the interview with the Glucose Goddess
Arnold is 6' 2" tall.
And still compared to his weight due to muscle mass had a ooor BMI