Diet & Fitness

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.


Hi Raphael,

I am a 60 year-old-woman in relatively good shape -- 132 pounds and 66.5" in height. I do, however, have some sagging skin on my body. Is it possible to build enough muscle to correct the sagging skin? Also, what is the ratio of cardio to weights? Currently, I do weights three times a week and cardio twice a week at the gym. Thanks -- Patti

Patti,

It depends if it’s loose skin or body fat. I agree your weight proportion to height sounds like you’re in good shape with relatively low body fat levels. However, if you carry 4-5 pounds of additional body fat, that could make a significant difference.

In other words, it’s possible that what you view as saggy skin is just a bit of body fat. It’s difficult for me to determine that without seeing what you look like.

Building muscle won’t correct loose skin, but it can create the illusion that you have less of it. The muscles tend to get a tighter and slightly more pronounced look that draws attention to them when one builds muscle. It’s actually quite profound, and I highly recommend it for everyone.

As far as strategy:

1. I recommend that you get a professional body composition assessment. In other words, make an appointment with a trainer at a gym and have the trainer perform a caliper test. The caliper test is a skin fold test to determine amount of lean tissue versus body fat. I like a body fat percentage goal for women at about your age to be approximately 22%-23%.

Many charts will tell you that a 60-year-old woman should be a bit higher, but I’ve seen many get into a bit lower range. Don’t get hung up on the number though -- it’s more important how you’re looking.

I also encourage people to get the test done every three weeks to monitor progress. Based on genetics, some people do well with a little lower or a little higher percentage but that range is a good starting point.

2. There isn’t a perfect ratio of weights to cardio, but if you find you still have some body fat to lose, then I recommend two additional cardio workouts in the week. If you don’t need to lose body fat based on the caliper results, then I still recommend adding one more day of cardio to your current plan.

3. I recommend slightly increasing your weight poundage without sacrificing exercise technique in order to build additional muscle. Remain at three days per week as you’ve been doing.

If you follow the above plan and make sure you’re consuming enough quality protein, carbohydrates and good fats, then I believe you will see differences in your body. Good luck, Patti!

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