Need to get in shape but not lose weight

N

Nchamber

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Hi I'm a 50 yr old female 5'2" weight 108. I don't need to lose weight but desperately need to get in shape. I have a flabby tummy and poor muscle tone all over from a sedentary job and very little exercise. I know I need to improve my diet also as I do eat a lot of carbs but not too many sweets.

I have a recumbant bike and a wii and do like to exercise (occasionally) with the wii on the Golds Gym kickboxing and dance. Also like to Walk when the weather cooperates. Going to a gym isn't an option for me

Suggestions for how to build muscle strength and get rid of tummy would be welcomed.

Thanks!
 
Based on your post, it seems to me you know what you need to do already - you just need to do it!

A flatter tummy is made in the kitchen. When eaten in excess, the body will store extra carbs as fat, and can lead to insulin resistance. Normal weight people can become insulin resistant just as overweight people can, and given that it is a typical first step on the path to diabetes, heart disease, and dementia, you do not want to go there! Ease off the carbs but replace those calories with other healthy whole foods such as nuts, seeds, fats and protein. I wouldn't go super low carb, but back them down.

To tone up, you will have to move regularly. First set a goal of doing something 3 days a week, then ramp it up over time until movement becomes a habit, an essential part of your day. Consider getting some exercise DVD's to add some variety. DVD's also have the benefit of effectively giving you a coach- someone to encourage you. Some of the Bob Harper DVDs are really good. What my husband and I do is borrow them from our local library to test them out. There are a lot of bad exercise DVD's out there, as well as many really good ones. Trying them first on loan is handy so you can decide if the workout is challenging enough, if it is just too hard, or perhaps even too easy. If you find one you really like, then buy it.

You could also google body weight exercises - no equipment needed, you can do most everything you need with your own body weight! Lunges and body weight squats can give you shapely legs, planks strengthen your abdominals and back, pushups are amazing for your arms and shoulders.

Best to you!
 
Walk..swim..jog..so many things you can do but only 3 things very important: discipline, diligence and perseverance.
 
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