Q:I lost 60 pounds after kidney failure and a subsequent diet to counter the disease. I walk, do 100 sit-ups, leg lifts in all directions, and work my arms by doing 60 repetitions with 3-pound weights. I have been doing this routine since January but the fat still hangs and is unsightly. What to do? — Karen Romano, Glendora, Calif.
A: After considerable weight loss and body fat reduction, the skin can remain loose. Skin is extremely elastic and is capable of stretching to accommodate every possible body shape and size, but this elasticity comes at a price. After many years of being stretched to a certain point, the skin is not necessarily able to shrink- wrap to a new, thinner shape.
Building more muscle is one way to fill out some of the sag. Since you have been faithfully performing the same routine for quite some time, you are ready — in fact overdue — for a change in that routine. Try new weightlifting and strength-training routines for the next six weeks. Yes, this means learning some new stuff but this is your best shot at filling out some of those uncomfortably saggy places.
To strength-train properly, give attention to all of your major muscle groups. Learn exercises for the chest, back, shoulders, thighs, hamstrings, calves, arms, and the core muscles of the abdominals/lower back/gluteus. The best thing you can do for yourself is hire a personal trainer or other exercise specialist to help you design such a program. A long- term relationship and financial commitment are not necessary; three to five sessions should be plenty to get you going.
Because you have been performing high-repetition exercises with very low (or no) weight, make weight the first thing you change. Gradually increase your weights from 3 pounds to whatever weight you can handle for 12-15 repetitions. This is a dramatic increase in how much you lift, so for the first week or two, perform no more than one set per exercise just to get your body used to the change.
After the first week, add more sets to the exercises. The most common misconception among women is that lifting heavy weights will make you look like “Arnold” in drag. While strength training will result in increased muscle mass, women do not have the testosterone necessary to create that sort of bulk. So, do not fear lifting heavier weights.
Your best option for proper equipment and professional guidance is a local fitness facility, community recreation center, or YMCA. You can also work out at home; it will just mean a little shopping.
First, pick up books on weight training for women. I recommend: “Strong Women, Strong Bones Updated,” by Miriam E. Nelson, (Perigee Trade, 2006, $13.95) and “Total Strength Training for Women” (spiral bound) by Amazin Lethi (Thunder Bay Press, 2004, $19.98).
Next, you will need pairs of dumbbells in assorted weights including 5, 8, 10 and 12 pounds to start. These can be found for decent prices at stores like Target.
After six to eight weeks of performing your new routine, go back to the personal trainer for re-evaluation. The human body adapts quickly; in order to achieve change, we have to keep changing as well.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
