Don't worry about where you have been. You are where you are and keep your eyes where you want to go.



If you spend too much time looking back, you'll run into something. ;)

One of the other challenges is that on average, people lose lean body mass as they age. In this way, your metabolism will slow, making it more difficult to lose weight.



What Kris said, though, is right. Watch your food, exercise and do some resistance training to prevent the atrophy that happens in so many.



You can do it. Keep your chin up. Follow the guuidelines that Jeff and Russ advocate. Lose weight slowly over time and you're more likely to prevent re-gaining the weight later.

I don't have to hold my breath when I put on dress pants!!!!

Hi Ms M,

It's great you are incorporating some resistance training. You will get stronger, even without gaining weight. I am down to about 16% body fat, am still noticeably developing muscle tone(not much bulk) and still losing weight.



Don't get too caught up in numbers. There is a point where it won't be realistic to keep losing weight. Make sure you pick a realistic goal. Definitely don't compare weight loss or lack of it to shows like the Biggest Loser.



Congratulations at reaching 5 pushups! There are some people who can really only do the downward motion of pushups when they start. Everyone starts where they are and work to improve. I learned the hard way not to compare my current place or progress to other people. It really ran me down and de-motivated me.



Just doing body-weight exercises will help prevent the loss of lbm that you are worried about. I don't know if this would work for you, but right now I am working towards 3 sets of the following exercises(I'm not all the way yet)

15 pushups

15 back rows(using dumbbells)

15 bicep curls(using dumbbells)

15 bicycle crunches

15 glute bridges

15 body-weight squats(I've worked up to Bulgarian split squats)

15 calf raises each leg



I rest about 30 seconds between each exercise and 1-2 minutes between each set. Remember, this is my goal. The only ones that I can actually do all 3 sets for are the crunches, glute bridges and calf raises. It takes me about 30 minutes to do and I do it 3 times per week.



Don't use my goals for yourself, pick numbers that work for you. There are so many exercises that work similar muscles, I try to change up my workout to prevent boredom. I like this workout because I can go anywhere and do most of the exercises without needing equipment.



Anyway, have a great time and focus on getting healthy not light!

Ms M,

This may be a little intimidating, but some of the "big scary muscley men" would probably love to give you some tips on getting started and proper form. Most of them are probably really nice guys. The main thing is make sure not to interrupt them while they are lifting. Even nice guys will get frustrated if you break their focus in the middle of a lift.



Right now, do not worry about "bulking up". Follow the advice about increasing protein, make sure you are getting enough calories to allow your body to repair itself. In order to get really bulked, you need to eat a lot more calories.



If you prefer to work out outside, you do not really need weights. My main workout is pushups, crunches, glute bridges, calf raises, and body weight squats and lunges.



Just remember, the more input you get, you will learn a lot more.



Good luck! Don't be afraid of weights or even gaining a little weight if it is because you are building muscle.



I heard a great interview of a female personal trainer. She has worked with lots of women who "just want to lose weight". Even very thin women say this. She has them feel their arms and asks what they feel. Generally, they say that it feels soft or flabby. She will then ask them if they like the size of their arms. If they say yes, she points out that muscle weighs more than fat. So, if they work out to keep their arms/legs/whatever the same size but do it with muscle, they will weigh more.



Also, don't put too much stock in body fat %. I've found it can be fun to check but I can fluctuate as much as 4 or 5 pounds without a noticeable change in BF%, but I definately notice how my clothes fit.

Fresh-roasted pumpkin seeds to go with the season

My trigger happened after I became an EMT for our local Ambulance Service. The summer(2005) after I completed my training, the closest medical helicopter service sent out information about their "ride along" program. Any area nurse, firefighter, or emt could ride along on the helicopter for a day.



On the application, you had to fill out your weight. Their maximum weight was 225lbs. I was about 245lbs. I wanted to do that ride along. I read Body for Life, which gave me a workout/diet plan. Over the course of about 12 weeks I got my weight down to about 220lbs.



I do not follow either the diet or workout plan outlined in the book. The best thing was that I learned to eat better and exercise more. I make the choices to eat more healthy food, less junk food and drink more water every day.



Now, 3 years later, my weight is 218 lbs and steady.



My clothes fit better and I feel better about myself. Anyone can do this if they make the decision. Wishing and wanting aren't enough to make you get out of bed an extra 30 or 60 minutes early, it takes decision. Some days, that decision is tougher than others. You can do it!