Dear Pamela,
All I hear about is eating protein and lifting heavy. I have to admit, I’m scared to try.
I’m 49 years old and perimenopausal. Over the last two years, I have steadily gained weight.
My clothes still fit, but just barely. I already feel like a stuffed sausage, the last thing I want to do is add bulk.
It’s the New Year and I’m ready to change, but I want to do it right. Are heavy weights and protein really the answer? And then, how much protein and how heavy?
Sincerely,
Dead Scared to Deadlift
Dear Scared,
I am well-acquainted with your fear.
If you can let go of that fear and grab a big kettlebell, you can look and feel you best AND increase your longevity.
Why Your Muscles are More Valuable than GOLD
A stockpile of muscle on your body will help you bounce back if you become seriously ill. The immune system runs on protein and will eat healthy muscle tissue for fuel if needed.
Imagine getting seriously ill or injured and losing a bunch of muscle. If you started with lots of muscle, you will bounce back. If you don’t have much muscle in the bank, you will come out of that episode frail…you will be more likely to be injured or sick again soon, which will make you lose more muscle…I think you see where this is going.
The FRAILTY SPIRAL is a real sinkhole you don’t want to fall down.
Think of muscle as a 401K you want to max out while you can.
Looking Bulky? No, Thanks. Lean? Yes, Please!
No one wants to look like lady-sized version of Arnie Schwarzenegger in the 80’s.
Best news for you, muscles are magic. They look and feel terrific on your body while helping you burn down jiggly, puffy, cottage-cheesy fat.
Here’s how:
- Muscles increase your metabolism. Unlike fat, muscles are an active tissue. The more muscle you have, the more fuel they need, and so your metabolism at rest will be higher.
- Strength training burns fat for fuel during the workout. Your pumping muscles are thirsty for fuel and suck right from fat cells to keep going.
- Strength Training is an osteoporosis buster. A STRONG pull of muscle against bones increases bone density.
- Bonus: your heart loves strength training. Pumping muscles are also thirsty for oxygen. When work gets hard, the heart has to speed up to deliver. The rise and fall in heart rate makes your whole cardiovascular system, stronger and ready for anything.
What Does it Mean to Lift Heavy?
Let’s play a game called “Heavy or Not Heavy”:
- I can answer a text while I am lifting legs: Not Heavy.
- I can breathe on each rep, but all of my attention is devoted to keeping good form for 6-8 reps: Heavy
- Sometimes I do 25 reps: Not Heavy
- I can do three reps, but I clench my teeth so hard my jaw hurts: Too Heavy
- I feel winded after a set: Heavy.
- After 8ish reps, I start to feel like I might lose form if I don’t take a break: Heavy
- I like to walk with handheld weights: If they are 2 lbs, Not Heavy. If it is 60% of your bodyweight, that’s a farmer carry and, HEAVY! You are a champ!
- My pilates works every muscle: Not Heavy, but great moderate work to support heavy lifting!
Heavy lifting will take focus on form, you should be ready for a rest after 6-8 reps, your muscles should say, “Wow! That was hard! I will get stronger for next time.”
Starting lighter to get form down and build a base of strength is a great idea, but don’t be afraid to try a heavier weight when you feel ready.
Why so Much Protein Hype?
The older we get, the more our bodies suck at using the protein we eat, so we need to overshoot our requirements.
We need about 1G protein, per lb of bodyweight per day. A 140 lb. woman should shoot for 140g of protein per day.
It’s tough to hit that mark in part because the crap food that is cheap and available is mostly processed fat and carbohydrate mush designed to entertain our mouths and feed our fat cells, but missing the nutrients our bodies need.
How do I Eat Enough protein?
To ace protein:
- Eat protein at every meal. A palm-sized portion of animal protein is around 30g.
- Make protein and veggies the star of your meals and snacks
- Choose your fats and carbohydrates wisely
Vegetable fats and high-fiber carbohydrates are where vegetarians get their proteins. Think nuts, beans, quinoa, and brown rice. If those are your fats and carbs, BAM! Your protein problems will be over
Want a guide to the best food options organized by macronutrient and ready to inspire your snacks and meals? Grab my free BEST WHOLE FOODS LIST.
You Sure I Won’t Get Bulky?
Keep your foods as unprocessed and close to their natural form as possible.
Think of processed foods, sugars, alcohol, fried foods, simple carbohydrates and high-fat foods as feeding your fat.
Veggies, proteins, and high fiber foods will feed your muscles and encourage your body to use stored fat for fuel in exercise.
My prediction?
Your body will love the regular protein. Brain fog will clear up, energy will restore, and sleep will improve.
Strength training will become your addiction. You will impress yourself with the strength you find and the feeling of power you get from doing hard things.
Here’s what I know about you. You are ready to take control of your health.
You want to choose the most direct path to results.
Science has your back here, so picking up some weights and boosting your protein is the no-lose pathway.
Sending you all the salmon and dumbbells you can handle,
Coach Pamela
Make sure to grab your Best Whole Foods Guide
