Balance Fat/Muscle Ratio With Nutrition, Weights

Q. I am a 51-year-old woman. I am 5-foot-8 and weigh 172 pounds.

I have two questions: What is the right amount of daily protein and carbohydrates that I should be eating? What is my ideal body weight and body fat ratio?

A. For a healthy ratio of fat to lean muscle, the best way to “pump up” your lean tissue is through regular weight training and good nutrition.

Since you are seeking specific numbers, I took your question to Christopher R. Mohr, a registered dietitian and president of Mohr Results Inc., Louisville, KY. Based on your height and weight, your body mass index (BMI) puts you in the overweight category, he said. To be in the healthy weight category, you should weigh between 130 and 160 pounds, he said.

To learn more about body mass and ideal weight, visit www.halls.md and check out the BMI calculator. You can also compare your weight with others of the same age and height. This can be very helpful as often people shoot for numbers that aren’t necessarily healthy or appropriate for their body types.

For a 51-year-old sedentary woman, Mohr recommends approximately .4 grams of protein/pound of body weight; this translates to approximately 70 grams of protein per day.

“If you are moderately active, this number can be bumped up a bit, but the biggest concern is overall quantity and quality of calories,” he said.

Personally, I believe people get into trouble when they start to eliminate necessary food groups all in an effort to lose weight. Mohr stresses whole grain carbohydrates and lean proteins, with some healthy fats mixed in. He recommends you divide your plate into thirds, and fill one section with lean protein (fish, chicken, turkey, etc.), one section with whole-grain carbohydrates (oatmeal, brown rice, etc.) and the remaining section with colorful fruits and vegetables.

I will often encourage my clients to think color when it comes to nutrition. Many people tend to eat a rather “beige” diet, including a lot of processed carbohydrates. When you add color to your diet, you’re more likely to include a wider variety of healthy foods.

Trainer tip: So you think you haven’t got time to exercise? Why not sneak some lunges in while brushing your teeth? How about plies while talking on the phone? Try inner thigh squeezes while sitting at your desk, or tighten your tummy while driving your car! Don’t forget the obvious opportunities such as parking your car farther away and taking the stairs instead of the elevator. Got a minute? Get exercise!

– Nicki Anderson is a certified personal trainer, author and owner of Reality Fitness in Naperville. Contact her at RealityFitness1@@aol.com or see www.real-life-weight-loss.com.