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  • Q&A with Australian Health Practitioners

    How can I tone up and keep exercising without getting thinner?

    Related Topics
    Fitness and Sports Medicine Nutrition Weight Management
    I have been regularly exercises and eating well for 7 months and keep losing weight. I am 40 years old and am tall, 54.6kg. Feel great but don't want to lose more weight. Need to strengthen and tone!
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  • Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    The key to maintaining weight is to make sure you're getting in enough energy. Carbohydrates, protein and fat all provide our body with energy however, when exercising at a moderate to high intensity, carbohydrates become the major fuel for our muscles.

    If you are not getting in enough carbohydrates to support your training your body will start to break down muscle protein to provide the extra energy it needs (reducing your metabolism). This cannot be sustained long-term as protein is vital for many physiological processes in the body.

    As we age it becomes vital that we hold onto as much muscle mass as possible. Make sure you are getting in enough protein and carbohydrates to support your exercise regime. For someone who is exercising regularly you should be getting in at least 1g of protein per kg of body weight (so for you its 54.6g protein per day). If you are doing alot of resistance training aim for 1.5g protein per kg body weight per day (for you this is 82g of protein per day).

    With carbohydrates aim to have between 3-5g per kg of body weight per day (for you this is 164 - 273g per day). This should help you to keep your weight up. Its hard to give you more specific advice without conducting a thorough dietary analysis.

    If you would like more specific advice you may contact me via healthshare.com.au or visit your local Accredited Practising Dietitian (APD) by logging onto www.daa.asn.au

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  • John Toomey

    Exercise Physiologist

    I have a fairly unique set of skills in Wellness, Preventative Health, Longevity and Life Education, having authored Australia's first Wellness Leadership Course in 2001.  … View Profile

    My suggestion is to use higher intensity resistance training to keep toning your skeletal muscles. In addition, I would increase your intake of healthy fats such as Avocados, Organic butter and Nuts. The extra calories will retard the continued weight loss without causing you to gain body fat.

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  • Anonymous

    Isn't butter saturated fat?

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