If you are going to get in shape this year, the first thing you have to do is get focused and organized with your goals. Aim at nothing and you will hit it every time. I was an online personal trainer for years and I know that when you reach your 40’s or 50’s, your metabolism will begin to try to naturally slow down. So, for most of us, losing body fat and building some lean muscle is our focus.
It is important not to neglect the muscle building part of this goal. If all you do is focus on weight loss, you will never be happy with your results. You NEED strong, lean muscle- ESPECIALLY after you turn 40. You need it to prevent injury, to help your posture, to help you continue to burn fat at a more rapid rate and just to live the very best, active life that you possibly can, for as long as you possibly can! Not to mention, lovely lean muscle looks more youthful, and makes you feel amazing!
The Goal: Lose Body Fat and Gain Muscle
To ensure success, we have to know not only where we ARE but also where we need to be, to get results. We need to do a few calculations to ensure that we make the right changes to meet our goals. Do you have any idea how many calories your body burns on a daily basis? What about how many calories you actually take in? Grab a beverage and let’s crunch some numbers!
You need to find your Total Daily Energy Expenditure or TDEE. I will include the calculations for you, if you like that sort of thing, but you can also enter your info here in this BMR CALCULATOR that includes your activity level.
The formula to calculate this number for yourself is as follows:
First, you need your Basal Metabolic Rate. This is the number of calories your body burns just keeping you alive and chillin’ every day.
655+(4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR
Next you need your current TDEE. This is the number of calories (not exact), that your body currently burns with your current activity level.
If you currently exercise 3-5 times a week use this formula:
BMR x 1.5 = TDEE
If you currently exercise 1-2 times a week, use this formula:
BMR x 1.35 = TDEE
Don’t forget, you can also enter your numbers HERE if you’d rather not do the math. The results should be close.
These calculations are not EXACT, but they are pretty darn accurate for figuring out what to shoot for to reach our goals. My own current TDEE is around 1800 calories. That means for me to maintain my current weight, I need to eat 1800 calories a day and continue my current activity level.
Awesome, right? But how do I even know if I am close to hitting that number? Maybe I am way over that number- or way under. We need to know where we ARE right now. Enter My Fitness PaL. This is the one that I find easiest to use, but you can use any calorie counter out there that you like.
Lets be clear: we DO NOT have to count calories for the rest of our lives! Absolutely not!
But we DO need a gauge, to show us how many calories we are CURRENTLY eating vs. how many calories we NEED to be eating to reach our goal. It takes about 2 weeks of tracking your food to figure this out, so thats what I recommend. Track all of your food and drink (everything) for at least 2 weeks. I like to track mine all the time when I am actively trying to lose fat, I find it helps to keep me on track, but it isn’t necessary.
Now that we know how much we are currently eating, we can begin making adjustments to our meals to reach the number we SHOULD be eating to reach our goals. Oooooooooo…… science and math.
We will SLIGHTLY reduce the number of calories from our current TDEE number AND we will increase our activity level. BOOM! Thats where the magic happens and we are going to get there!
*NOTE- if you find that your current caloric intake is much, much less ( 400 calories or more below) than your TDEE number, it will be important for you to reverse diet. If this is you, message me HERE or leave me a note in the comments and I can walk you through what that means. I will write a post on this soon.
The very next thing we will need to do, is figure out a grocery list and make a plan that we can easily live with, to begin eating for our goals! What the heck are we going to eat? Begin figuring out your TDEE and tracking your food, I got you covered.
Check back here for a pliable grocery list as well as a plan to incorporate this into your life, with minimal effort. Yes- there will be some changes, but we can’t expect to SEE changes if we don’t MAKE changes.
We can get this all rolling smoothly, no matter what your home life is at the moment. Empty nester? We can do this. 6 kids at home and still changing diapers? We can do this. Teens and tweens with an unbelievable amount of extra curricular activities? We can do this.
I am no longer a certified personal trainer, but I have been doing this for YEARS. I think I’ve tried it ALL when it comes to exercise, nutrition and weight loss. I do understand that a woman’s body reacts differently in her 40’s than in her 20’s, not to mention our time constraints are usually much greater. I am offering up everything I have learned over the years, to help you finally reach your goals and feel great. I am completely passionate about helping women discover their true potential in this area.
If you want to get in shape this year and your goals are to lose fat and build muscle, just follow along with me! We are in this together and we’ve GOT this!