To no avail I spent most of my 50’s doing crazy diets, cardio, and intermittent fasting just trying to lose the weight I gained in my 40’s. Result - I was getting flabbier by the day! At the age of 60 I found your videos and started strength training, eating 150g of protein, and tracking my macros. I just turned 61 and am doing strength training 4 times a week and hiit 2-3 times a week. When I first started (7 months ago) I experienced a 25 pound weight loss; however, the scales have not moved in 2 months. Fortunately, I am taking pictures and measurements each month, which is a huge motivation for me! I can see definite changes, although I still have a ways to go. I appreciate your honesty in that it is an uphill battle and it is going against nature to build muscle after menopause. This truth helps me to stay focused and patient with myself. A take away from this video is to get 10,000 steps in each day. I’m still working a sedentary job so I will need to be very intentional about this. Your videos inspire me and this community tells me I’m not doing this alone.Thank you so much!
I actually followed this protocol and ended up so inflamed, bloated, put on loads of weight. Had a trainer. Just found out, years later, menopause was messing with me, terribly. Just got BHRT prescribed, within a week, it has made a difference to my health, my bloating and weight is feeling better. Does not mean you will, "gain weight,' some of us need those hormones. Also the BHRT protects cardiac, bone, and brain health. And you can stay on it forever, if you are feeling better. I had loads of terrible symptoms....BHRT stands for body identical hormone replacement. Please don't suffer, because you imagine you will gain weight, perhaps a competitive trainer would have a different experience, than those of us who have different fitness goals. Find a doctor who is trained and knows about body identical hormones and don't be deterred by doctors who dismiss you. Good luck!.... also eating more protein and weight training is great, not so much the HIT or cardio for some as that can cause more cortisol and stress thus inflammation, for some....we are all different.
Great video Melissa! I recently turned 53 and struggling to lose the 20 pounds I gained this past two years! My OB basically told me it's normal and to accept it...Your testimony says the opposite! I am now strength training 3 x per week and already see a difference. I believe that by this summer, I will have lost a significant amount. More importantly, I will have gained muscle that I have lost! Thank you so much Melissa...I will continue to follow you as you are a true inspiration to me and many women our age! :)
I also started strength training at 53, 15 months on i am doing Hyrox tmr (3rd march) i cant believe how strong i’ve become! gaining muscle & loosing fat! i use protein powder, creatine & menodaily for menopause! works brilliantly x
Your body can get used to not having to rely on having carbohydrates and snacking all the time, protein and good fat is satiated and it’s been proven you don’t lose muscle when fasting the right way prioritizing protein.. your body knows how to preserve it! Switch it up,don’t get settled in to just one way everyday of IF .. I have a list of experts I follow! I am 61 this year and I’m pretty muscular I’ve gained a lot of muscle on keto carnivore and IF .. I’ve never had a hot flash and never been on HRT I’ve kept from getting insulin resistance.. Hubby has owned a gym since 73 we have a whole family of National competitive body builders lots has change in technique! That’s why when you get close to competition time you cut your carbs super low to burn the fat! I know you know that though 😂 I do enjoy your videos BTW
Everyone's body is different. Glad you've had success doing what works for you. I gained weight on IF and Keto, it's not a good match for my body. I do best on a lot of veggies and nuts, seeds, whole grains. Some bodies do best eating other foods. I also dislike meat, just never cared for the taste, so that's a consideration too. Food should be a delight to eat while nourishing our unique bodies.
You look fantastic. I’m 60. Former Bodybuilder. Worked out for 30 yrs. Then last 10 yrs had 15 levels of fusions in my back and 3 knee surgeries. Started walking (not leisurely) on treadmill for 60 minutes a day 6 moths ago. Now starting over lifting. Carefully. I’m skinny. 5”4 116 lbs. Starting today to count macros. Want to stay same weight. Gain muscle. Not many people like me in 60s for mentors. I guess I’ll be my own. Time will tell.
@marieoliphant8305 Respect for your discipline in your bodybuilding sport career. The surgeries sound challenging but you still have mindset to return via walking and lifting. You’re your own mentor. 🪴
As always, an excellent, comprehensive, and NO-NONSENSE discussion of intelligent fat loss and fitness health in the middle years. I hope to age gracefully with your guidance over the next 30 years.
I stopped weighing my food when I started dating my current partner and put weight on with all the fun things we did at first, eating out and sharing a bottle of wine once a week. We both carried on strength/ weight training and doing spin and hit twice a week during this period. We have now stopped eating out once a week he has lost a stone and a half and I have lost 3kg 😮. I still have 8kg to go but I am now weighing my food again and eating a high protein diet. The muscles are starting to pop. 😊
You're such an inspiration. Just turned 52 last week and your videos have helped me restructure my eating (especially the focus on protein) and exercise (not endless cardio) to get fit. 🎉❤
Great video Melissa, I agree with you I am 53 & I lost 63 lbs but I was on Mounjaro because of insulin resistance and diabetes. I was working out & eating right & just couldn't lose it. I did a lot of cardio and lost my curves. So now I am no longer on the the medication. I took creatine for 30 days & started my kettlebells and it did wonders for me. That was last year I am 20 lbs heavier but more muscle & now on HRT which I noticed a little weight gain. But I stay bloated more. But I definitely want to lose the 20 lbs but keep my curves.
Initially I thought you would say it was due to weight training only. Glad you mentioned walking 10,000 steps per day. I increased my walking to 2 hours per day which is 6 miles per day for me. I lost 16 pounds in the last year. Thanks for all of your advice.
Hi Melissa, As always, you do such an amazing job keeping our health information up-to-date and motivational ... did not know what creatine or BCAA was needed for ... just thought it was a marketing strategy lol for companies. Anyways, thank you again for an awesome, short, and sweet informative video, (Burcie)
Thank you so much for filming this video! I've followed you for a while and was getting confused on whether I should follow this advice simply because I'm over 40 (I'm 41 about to be 42) or if it was only for those in perimenopause or menopause. This video cleared it up! Really enjoyed the "how" because I'll feel like I'm doing all the right things but I'm not losing fat. But now I know I need more protein! ❤
Melissa, I have to say, just knowing that you are 56 and looking as you do in that sports top, gives me massive hope. I’m 57 full blown menopause as you describe. Your content is so hopeful and helpful ❤!
Hi Melissa, is it common to bulk up before you lean out? I can't fit comfortably into my jeans after doing strength training consistently 2-3 times per week for 8 weeks. My legs are definitely firm and my butt feels very muscular, yet I don't look lean like I want to. I'm doing the nutrition right to a T and yet I'm getting disheartened. Any advice?
Other things to look at are your sleep quality, stress level, and gut health. What are your hormone levels like? Have you had them checked recently? What about your thyroid function? These things, if left unchecked, can hinder fat loss.
I started hrt 2 weeks ago, and had everything checked about 4 weeks ago, so that is why this is all frustrating. I sleep 8 hours a night and wake up fully rested..have perfect energy all throughout the day, have regular bowel movements etc. Perhaps I will see a dietician, because it doesn't make sense. @@MelissaNeill
Are you tracking your nutrition? Do you know how many calories and macronutrients you're getting in a day and how many you need. I would start there if it were me. 😊
Thanks and yes, I track every single day using my fitness pal - both calories and macros. I've tried different variations as well.@@whitneymartinez3342
Hi Melissa. Turning 44 in June, just starded a walking regimen of +6km to 9 kg 4 times a week. Hope soon i can get the courage to hit the gym. You will be my guide. Hellow from Cabo, Mexico.
Melissa, have you found for yourself that eating this way has naturally balanced your hormones and they are at an optimum level? Or do you take any hormone therapy as well? I work at a nutrition clinic and have patients who are doing what you are doing as well as using bio-identical hormones including a testosterone cream or pellets. And the testosterone has increased from an average of 12 up to 100 on avg. and their muscle mass has been restored as well as their weight and level of energy.
This is great! I just found your videos looking for macros and nutrition and I think they are fabulous! I'm a male but I figure this pertains to us too over 45 and I plan on following your videos to eat better. I really want to body recomp but I'm stuck in my mind with changing macros and fad diets to lose weight on the scale quicker whichI don't want to do that way
Hi Melissa, Great video! I do a 20-30 minute session on my spin bike after lifting weights about 2-3 times per week. My sessions range according to my mood so it may be a lite or strenuous session. Do you consider this high intensity cardio that you were referring to in your video?
I really good at home during the week and weekend kills me. How do you live life with eating at home everyday. I know that when you eat out it is usually water weight, but it can tell four days to get it off the following week.
Thank you for your content I really appreciate it. What are your thoughts on metabolic workout? I have been doing this type of workout. Which incorporates cardio and weights together two times a week. I started my weight loss journey in 2019 and I do see a big difference in my body. Just really wanted to get your take on the metabolic/complex workout.
I was doing great doing my weightlifting 3x per week and being fairly active but then my energy tanked so much I can’t do what I used to do anymore. I’m just so fatigued I can’t do lifting anymore it makes me feel weak. I went from 22% body fat to 25% in the last couple of months and work outs are like once or twice a week at half the intensity I used to do. I don’t know what to do. Maybe I need hormone therapy? I don’t have any other symptoms of menopause just skipping periods.
Muscle and fat weigh the same. Muscle is just more dense and doesn’t take up as much space. Don’t go by the scale. Hopefully your body is recomping. How do your clothes feel? Are you getting stronger? How do you feel? Take progress pics and monitor
Hi,ty for your video Im almost 57 how do I know how much high intensity cardio and strength training a week? And do i have to use heavy weights all the time?
I started hrt 4 months ago and put on 5-6 pounds and can’t get it off. You mentioned this happened to you. What did you do to lose it ? How long after you took hrt did the weight come off ? Im desperate to lose it for the summer.
It's a natural supplement that can be found in beef. You can learn more about it here: www.amazon.com/shop/msmelissaneill/list/ONW61ILM1CXT?ref_=aip_sf_list_spv_ofs_mixed_d
She has said in a previous vid that she only does 1 lower body day as she feels it is developed enough and focuses on upper body. Vid about her splits i think.
@@nevertoolate8589 See that is why I love the Melissa Neill community. Always so respectful, mature and helpful. Thank you for the response. I guess I'll keep my current routine. 🏩
Absolutely! These tips can be adapted for anyone, including you. Focus on balanced nutrition and proper protein intake to achieve your goals, whether it's fat loss or muscle gain. Adjust the advice to fit your specific needs for the best results.
It’s impossible to go from 30% body fat to 18% body fat in 8 weeks safely and sustainably. If you look at the transformations that we post regularly you will see the results women get. Check out this video for one example ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-XokZ_eGe4Vg.htmlsi=DEY1cE5SsmN3ALiN you can also see examples on my website here (scroll down to the before and after) which were women who completed the 8 week challenge melissaneill.com/
I guess if you can lift like 100 lbs comfortably ish like 2 50 lbs dumbells or squating a minimum of 100 obviously in addition to your own weight then your more likely burning fat. I think when we see people lifting like 10 lbs thats not going to get you defined but will get you to the beginning steps, cause you have to take steps. If your doing weight lifting build your muscle to comfortably lift weight and not be super tired after so many reps how long that takes seems to be dependent on the person. I went too fast and hurt myself. So dont be like me
Funny how BMI and measurements work because I'm 53 and have 18.9 percent body fat ( much like yours) but I dont look like you at all! I am quite flabby instead. Go figure...
Any fat loss will mean that boob size can change, whether that's via lifting weights, any other exercise or calorie deficit...I don't think it can be completely prevented unfortunately although it seems to depend on the person
I’m literally listening to “hypnosis for breast augmentation” here on RU-vid for this very reason! 😂😂😂 (and my self talk…”we use THIGH fat for energy!! THIGH fat for energy!!”)
No, it can't.. as you lean out you will lose fat from the bust area as well which may be a drastic change or it may not be. It just depends on how much weight you are carrying there.
You've reached a professional level. Women don't have the luxury of THAT free time. You're talking about 10-12 hours in the gym per week. That's not possible, let alone expensive. You are doing a great job, but for us to see those results is just not easy.
I don’t spend that amount of time in the gym. It’s more like 7-8 hours a week and I go 4-5 times. I worked full time and commuted for 3 hours a day when I did my first season of bikini comps in 2019, so saying most people don’t have time is just an excuse. If you want it badly enough you will make time
Do you watch RU-vid, streaming series or movies regularly? Get on the elliptical and watch an episode on your phone with headphones, boom there goes an hour. Do some calisthenics while waiting for the food to cook or the laundry to finish. Get up 30 minutes earlier and go for a walk. Where there’s a will, there’s a way. How strong is your will? How badly do you want it? Is it worth it? If not, then stay comfortable.
