May 5

How Protein Helps Gain Lean Muscle and Fat Loss | Women Over 50


How protein helps gain lean muscle and fat loss for Women over 50. From the summary of experts on the What, When & Why to Exercise for Women 40+. Dr Stuart Phillips, Dr. Gabrielle Lyon, and JJ Virgin each contribute to the protein conversation with specific evidence-based content.
Food in general, and protein, specifically is emotional and driven by lifetime habits and beliefs. Try evidence for yourself. Use a smart scale to measure body fat and muscle mass. Track habits. Change them and do it consistently. Track again.


Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!

Debra Atkinson – a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology – created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.

Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.

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    • Hi if iwas u I’d do muscle training with light weights n work ur way up but start with like 5 lbs weights.. there’s tons of videos on YouTube that u can watch so u know ur doing it with the right form.. . N if u don’t wana lose weight make sure ur not in a calorie deficit.. eat the recommended amount of protein and carbs so u don’t start losing fat…. just my personal I do weight training every day n it took a while but I have good muscle mass in my upper body like arms n abs.. n I go to the gym for my legs… but I’m also trying to lose a lil body fat so I look n feel like I don’t my normal weight which is around 130lbs… I’m currently at 155lbs since I went off keto n started eating sugars again…. but good luck on ur journey 💓

    • Easy for you then! It’s when people are trying to diet to lose that they also lose muscle that harms metabolism and sets them up for weakness

  • Hi I do intermittent fasting so I skip breakfast n I eat my 1st meal between 11 and 2pm.. I’m about 155 lbs.. 5 ft 5 n a half. I’m 44 n I always strength train my upper body from home. Arms abs shoulders… every day.. I built good muscle in my arms n abs n when I eat after me fast I eat either salads with some meet or celery with tuna… that keeps me full n I go to bed about 730pm.. I have a bad habit of snacking while I’m in bed b4 I fall asleep n I eat chocolate n some chips n some vitamin gummys which have sugar.. I notice if I stick to 1 meal during the day I’m fine but I noticed if I eat till I’m full I gain weight.. I’m trying going back to keto cause I had gotten down to about 135lbs my goal weight is 125-130 which I was that weight my whole life till I got older and until I go back on keto and cut the sugar it seems that I can’t lose alot of fat as fast as being on keto.. so I’m eating in a calorie deficit n I lose weight just a few ounces per day.. its so much harder to lose weight now compared to when I was younger but anyways my question is did I kinda break my metabolism in some way from being on keto? I was on it n made it a life style for over a year n was in ketosis for over a year straight…n when I went back on carbs I gained all my weight back. So do I gotta do low carb for the rest of my life? Ill keep weight training 💪 cause it gives me energy but I want my toned body thats currently hiding behind a few inches of fat.. but it seems so hard to maintain .. any advice?? And thank u for ur awesome channel 💗.. ps.. I don’t take breaks as far as skipping a day with my workouts n I’m gaining muscle still. Should I take a days break or cuz if I do I gain weight.. so what do u suggest that may work to lose the fat faster.. n I start my fast after I’m in bed n after I’m done snacking about 730pm. Till between 11am -2pm thats when I break my fast. I been hearing doing water fasts r great to detox the body I’m thinking about starting a water fast or liquid fast n just drinking protine shakes till I’m at my ideal weight but how do I maintain my goal weight after Aliquippa fast with out gaining weight back from eating again? I heard fasting doesn’t start to hurt the metabolism if u do it like every other day or id u do it repetitively like weekly or every few days.. but keep the protein coming in the form of shakes. I drink adkins shakes which have 15g of protein each plus many vitamins in them and I drink the Walmart brand which has 30gs of protein in each one also with alot of vitamins…

    • I think for many they help with convenience. You have to know to look for as few ingredients as possible and know what ingredients are toxic. After 30 years of swearing I wouldn’t, I created a product because women were using whey (dairy is inflammatory) and didn’t realize it also had sugar and soy in it.. making them bloated, gassy and spiking blood sugar.

  • I’m about to turn 60 and have only started hand weight workouts about 2 months ago. I’ve seen results and I’m excited! Also I cut sugar and most bread, and have upped my protein. I had never paid attention to protein before. But even with being purposeful with adding protein, and including a protein smoothie in the middle of the day, I don’t know how to get as much as this vid recommends. I’m 147…I can’t even reach the goal of 30 grams per meal! Please, what are easy ways to get a lot of protein? Another plus so far is that im rarely hungry and sleeping better, and more energy! Thank you….loving your videos!

    • 128 g of protein. The recommendation: 1g protein per ideal body weight in lbs. If you’re at your ideal and want to maintain current muscle or gain muscle/strength it’s 1g/1lb.

  • Great info!
    Do you have a video or a talk in the summit that addresses how many fat & carbs. Is there a formula for this as well?
    Also and even more importantly is their a video or summit talk that speaks on how to calculate your total calories per day when you are weight training and active each day.
    My struggle is chronic under eating bc I don’t know how to discern the appropriate number of calories to consume each day when doing training that is vigorous.
    Thank you for ur generosity in sharing all this free information with the community❤️

  • Love your page and the content you put out. I’ve lost LOTS of body mass and have little to no muscles. Have had some health issues these 2 last yrs but the cure is to bring up my immune system and strengthen my body. I’d love to learn more about these kind of post you post, very informative. Thank you. Btw I’m 56

  • You recommend strength training only every 72 hours- what do we do for exercise the other days of the week? Can we do HIIT training or do we need to do absolutely nothing? Thank you

  • Thx for this video. Question: is it important to eat protein and complex carbs within a certain amount of time after an hour of exercise like BODYPUMP?
    I’m 58 and teach 5x a week but my body isn’t toned or hold muscle like I used to with this level of activity. I tried intermittent fasting for about 8 mths but stopped and trying to get 40g protein each meal instead.

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