Discussion Board

Well, I am 62 female and lost 57 lbs in
1 yr w/McD plan.
Looking fit and feel great but
left w a turkey neck from all the flab and
wings under arms. Lots of loose skin to
hopefully firm.
Please advise exercises or a website to
help with this challenge.
Exercises w weights??
Thank uou for your expertise.
Onward & Upward!

Hi Doreen,

What an accomplishment - 57 lbs! And feeling great. This is a wonderful accomplishment and congratulations.

I don't know what exercise you are doing right now if any, but you can see how you measure up to a basic guideline of exercise for healthy adults here:

The 4 pillars of the ideal workout schedule: What the research says

If you are not already doing some resistance training, then you have no doubt had a decrease in muscle mass and your body will be more resilient and better shaped when you add it.

Here is an exercise library to which you can refer:

http://www.acefitness.org/exerciselibrary/default.aspx

I've also created a series of very effective targeted body shapers called Fit Quickies here:

http://www.fitquickies.com

For the arms, you will want to challenge the triceps. Fit Quickie #3 is a perfect for this, as are pushups - an essential for everyone's workout routine if you ask me.

Keep your skin moisturized as well. Resistance exercise for you whole body has such a good effect on circulation that your skin will also be affected. Are you walking, or doing any other cardio?

Without a whole lot of other information about you, these are general recommendations with which you can start.

If no contraindications for activity from your health care provider, I encourage you to get started right away. With resistance training, that means challenges for each of the muscle groups 2 - 3 times a week. You can start with no weights and work your way up, depending on the exercise. The idea is to challenge yourself so that by the end of your set - which can be 12 - 15 or more repetitions - you feel like you would be hard put to do another repetition in good, safe form. You don't have to think heavy - effort is more important.

Let me know how it goes!

Lani

My wife has the same problem with the very loose skin after losing 25 pounds on the McDougall diet. What is the best form of exercise to tighten up the skin: aerobic or weights? I'm just not sure of the principles involved.
Pete

flroots,

Exercise targets the muscles, challenges the bones, does all kinds of wonderful things metabolically and circulation wise - including increasing the circulation to the skin. But there's little that actually exercises the skin to change it's tightness or looseness.

Skin brushing has been purported to act as an exercise for the skin. You can get body brushes at most body-and-bath stores and even some supermarkets. A simple web search on body brushing would deliver some techniques for you. Sort the hype from what has credence, and it certainly can't hurt - I know many who swear by it.

Sun protection and genetics along with age all affect skin quality, right along with nutrition and hydration. If getting lots of high water content vegetables and fruits in the diet, as you do with McDougall, this is helpful as well.

Lani

Hi Lani,

Thank you for the prompt and very informative response.
These are excellent resources and I am looking fw to some positive results.

I walk 2-3 mi 5 days a wk and bike 2days with swimming every month
more as sch permits.
I have never done any consistent body workout or weights
program and now it really shows.

My motto is: I can't control my age but I can control my weight and fitness.
Thank you for your encouragement & excellent info on this site.

In appreciation,
Doreen

Dorreen,

Lovely! Thanks for your response and what a great motto.

I also want to add that when just starting out, if the ACSM guidelines seem like to much of a challenge, you start really simply jut by not sitting so much. I've an article coming out soon about simple ways to get started with exercise and will let you know when it is published by linking right here.

Lani