For me Fitness is more about your inner health and not just the physical appearance. In my entire career, I have helped more than 500 people to transform and lead a healthy lifestyle. (I AM AVAILABLE 24*7 FOR YOUR QUERIES- I usually take calls upto 12-1 Am midnight, so handling clients from different time zone is comfortable for me) I have more than 5 years of experience in helping my clients with Fat loss, Weight management, Flexible fitness/nutrition plans, Marathon training, and Strengthening/Recovery for BACK, NECK and KNEE PAIN. I hope you have some advise.'Hello.!! I am Udit Narayan, your Fittr Consultant. Also, the increased exercise has resulted exhaustion and joint pains, yet I don't even feel strain in my muscles. The result is that I still struggle to maintain my muscle shape and get rid off the stubborn 'handles'. I have increased my protein (in a form of whey protein shakes). I have since increased my training for 6 days per week and alternating vertical gymnastics with weight training days.

That's the background, my current problem is that as I approach menopause, I have lost 2kg and struggle to keep my body muscle (it's as if my own body eats my muscle mass, yet I've gained stubborn insulin waist handles (also on lower back). I've previously exercised 3 times per week (vertical gymnastics) I am fit and used to be in good shape. I eat 3 meals (main meal is in the evening) don't believe in any specific diet and eat healthy balanced diet with hardly any sugar intake. Namely, my weight has been consistent for the past 25 years (51 - 52.5 kg). Namely I am a female, 48 years old, ectomorph body type and I don't want to loose weight. Hi, I'm glad I found your page as I am frustrated with all the apps - majority is for weight loss and none of them give comprehensive information taking in count all aspects (body type + age + goal). Hopefully that wouldn't be too much for your stomach to handle. If you need workout program recommendations, let me know, but we have many here on M&S that can serve you well if you want to find one for yourself. You could talk to a local trainer or nutritionist if you need more individual help than what I offered here. I don't know your daily routine, so it would be hard to pinpoint exact meal times. Break those up over the course of 5-6 meals. So, if you were to do the math, that would be 125 pounds of protein, 185-250 grams of carbs, and around 45 grams of fats per day.

I would suggest 1 gram of protein per pound of bodyweight, 1.5-2 grams of carbs per bodyweight, and. Training three to four days and week and cardio two to three days a week with at least one complete day off is a good blend to go with. If that is what you want to do, go for it. Let's try to knock these out one at a time.įirst, no goal is dumb. I currently do 100 to 125 stomach crunch, lifts exercises, leg press and lifts, pull downs and row nautilus style machine for arms, 3 to 4 sets of 10 each increasing weights every 2 to 3 weeks. Any advice and direction would be so appreciated. What would a good mix of cardio and gym would be good for that? How many calories, macro mix, etc would be good? Where is the best place for meal plans? Also i struggle with eating alot of food, most plans seem to require me to intake more food than I can fit in my stomach in a day and leave me feeling overfed. Might sound dumb at my age but I've been thinking about bulking up, leaning up a bit. Running 5k, and going to the gym 3 to 4 days a week now as the new norm. Past couple years, move, quarantines, etc have affected energy and traditional workout methods. Have the body type where back in the day I could build nice muscle appearance. I traditionally eat more chicken and fish, very little sugar items, do well on a keto diet. Hi, I am 56 and have always been active, have experienced surgical menopause, I am 5'3, 125 pounds, have low tolerance to carbs for bloating but love them.

Issa bmr calculator