I am looking to increase my strength, endurance, and physique, and also preserve muscle all while burning fat. I am 53 years old, weigh 115.8 pounds, and 21% fat. I am working out for 1 hour, 6 days a week. My workouts are as follows: Monday, Wednesday, and Thursday I take spinning class; Tuesday kickboxing class; Saturday Body work class; Sunday Pilates class.
What should I do to lose fat and gain muscles?
My meals: breakfast double expresso coffee and a chocolate croissant; Lunch, 10 oz. of chicken shawarma salad, 4 oz. grapefruit juice, 1 piece of dark chocolate and 1 expresso coffee; Dinner, 1 pound of tomato salad, 2 oz. of ham, 1 oz. of cheese, 1/2 grapefruit, 1 glass of wine. -Elisabeth C.
I don’t know your height, but the workout program and physical biometrics you provide sound great at any age! To improve your body composition further you can try adjusting your food choices to reduce sugar and up the fiber.
First, replace your chocolate croissant with protein and whole grain such as an egg and ½ Cup oatmeal sweetened with dried fruit, agave nectar or honey. Another alternative would be ½ Cup cottage cheese with berries and chopped nuts. For on-the-go mornings, try an oatmeal bar.
At lunch, add some beans or hummus to your salad if available. Opt for whole fruit versus juice. Decide whether to enjoy your dark chocolate here or have the wine with dinner – not both.
Dinner’s ham and cheese is a decent base. Perhaps add chickpeas to the tomato salad and keep portion to 2 Cups with no more than a Tablespoon of dressing.
Oh, and be sure you’re drinking plenty of water throughout the day!
– Debbie J., MS, RD
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