What would you all recommend to whip me into shape? I'm 53 years old, with a tiny frame, but apparently have about 28-30% of my weight as fat. It's about equally distributed between my hips and waist.

I already speed walk about 3 miles daily and work with a trainer doing calisthenics and lifting weights twice a week.

How much progress can I expect to see at my age? How fast will it go?

Thanks in advance.

Curious...

How did you attain your bodyfat ratio? Measurements? calipers?

If you want an accurate measurement go with calipers or submersion testing. There is WAY too much error in the measurement or electrical testing.

Hi, Agonycat, yes it was the electrical testing. That gave me the higher reading. When I do simple measurements, I get a lower reading, but not all that much lower. So I figure the general idea is correct.

I'm curious about what I can expect at my age. Can body fat configurations be changed meaningfully after menopause (and I'm not talking liposuction)?

For your weight and height ratio you have a BMI of 21. The desirable range is 20-24.9. (age has nothing to do with the calculation) This is taken directly out of the AFAA Personal Fitness Manual, which is based off of the ACSM standards.

So I am doubting the 28 percent body fat is an accurate reading. Just an FYI...the electronic gadgets that measure body fat...are thrown off by hydration and or workouts. Which is why I don't put much into the readings Hydration can throw those off. Try testing, then drink 32 ounces of water, wait 30 minutes to an hour and test again. I am willing to bet you get a different reading every single time.

Thanks again, agonycat! I know I have a low BMI, but do carry all of my fat around my middle (my arms and legs are very skinny). And I know that's not healthy. Family history of heart disease and stroke, which is why I'm concerned.

I'll do the testing again exactly as you recommended.

How much ab work do you do on a regular basis?

Ab crunch?
Reverse crunch?
Oblique crunch?

If you don't do all that much, more than likely what you are seeing is out of shape abs and not all that much "fat".

Well, I'm doing all of that NOW.

Hi Rose!

I can really relate to your situation. I'm younger than you, but at 117lbs., my BF was 28%! So I was small and squishy. And WAY out of shape.

My recommendations for you are what I have been doing (it's working!). Lift heavy weights. Light weights do very little good for your muscles, because it isn't much of a challenge. So even with tons of reps, you don't build a lot of muscle. Since muscle helps to keep BF in check (if you're burning 70 more calories an hour just sitting around, you'll lose fat a lot faster than without the boost from your muscles!), the more LBM you have, the better off you are. You feel better, look better, jiggle less when you walk....

I know you probably aren't at all concerned about weighing a specific amount (you really are tiny), so go for it--make some muscle! You may even weigh more when you're through, but you'll be smaller through the middle, and look like you've lost plenty of weight.

I've noticed that my confidence has also increased with the increased muscle (I'm now just over 113lbs., and 21% BF), because my body is stronger and that makes me feel more powerful as a woman.

Good luck, and I hope it goes well!

Thanks so much, Alopex. You're tiny too, but much, much leaner than I. (Yesterday at the gym I measured 30% BF). But I'm working hard! The trainer announced it was No More Ms. Nice Guy time. And thanks for the encouragement. I've noticed that I'm already feeling better and walking taller. I just wish I'd done this years ago.

Good luck to you, too. I'll visit your journal--you're welcome to mine, too.