Q: I am a 63-year-old man who for 40 years weighed about 160 pounds. Since last August, I have gained 25 pounds. I go to the gym four days a week, have a physical every six months, and according to my doctor I am fit.
– J.H., Gunnison
A: Unintentional or sudden weight gain is defined by the National Institute of Health as “an increase in body weight that occurs when caloric intake exceeds body requirements, causing increased fat storage.” Other causes also can be endocrine disorders such as Cushing’s syndrome (an abnormality of the pituitary gland) or polycystic ovary syndrome, hypothyroidism, medications, quitting smoking, alcohol consumption, and emotional influences such as depression.
Anyone who suddenly starts gaining weight should immediately contact his or her physician for a complete examination. Because you see your physician regularly and have been found to be healthy, we will have to look at diet and exercise. After all, fat just doesn’t happen suddenly in the short term; but, without exercised muscle to boost metabolism, it will stay with you for the long term.
Sedentary adults can lose as much as half a pound of muscle a year after age 20, a loss that slows metabolism. This weight is usually replaced with fat that cleverly marbles itself in and around the muscles and organs. Because your body weight remained the same, you were given the illusion that body fat was not a problem. The sudden weight gain is probably because the nicely hidden fat stores just overflowed outside of the muscle and under the ever-accommodating skin.
Because you are older, you will have to fight a little harder to regain lost muscle. You are in the habit of going to the gym regularly but what may need to change is the type and intensity of your exercise choices. Strength training will be a big factor in regaining your lean body mass. Older muscle does not build and repair as easily as younger muscle, so be patient and methodical as you increase the weights you lift week by week. A trainer can teach you how to vary your routine for maximum effectiveness.
The challenge with your cardiovascular workouts will be to bump up the intensity a bit so that you actually get out of breath; not to the point where you are gasping for air, but the huffing and puffing should be apparent. Also, don’t be afraid of working in short bursts of high-intensity work (about 30-60 seconds per five minutes) called “wind sprints.”
Finally, start keeping a food diary and record everything you eat because it is very easy to unconsciously slip unnecessary calories into our bodies. Contact a registered dietitian and learn new ways to plan your food to maximize the nutrition and minimize the body fat.
Linda Buch, ACE-certified exercise specialist, will respond to fitness questions in her weekly column but not individually. Send questions to Body Language, The Denver Post, 1560 Broadway, Denver, CO 80202 or e-mail her at LJBalance@aol.com.
