A little over 3 months ago my oncologist was worried about my “excessive” and “rapid” weight loss (on keto), so we agreed that I would hold my weight at 150 lbs, but I could use exercise to change fat to muscle.
So I had a DEXA Body Composition scan in Boston. Yesterday I had my Body Composition measured on a Tanita (Ironman) impedance scale at Signature Fitness, Littleton, MA. The Tanita measurements are not as accurate as the DEXA, but a comparison is interesting.
13.5 lbs of body fat was converted to muscle, 0.7 lbs of bone and 1.4 lbs total weight was added (total now 151.8 lbs).
Amusing is the Metabolic Age calculated by the Tanita: 29 yrs. (I’ll be 75 on 28 Sep.)
What wrought this transformation? Once a week circuit training and fitness camp (bootcamp for seniors) and twice a week bone builders classes at town Senior Center (each 1 hr long); plus walking 2-5 miles 2-3 times per week. I also try to do a 4 day water & salt only fast every month (equivalent to a carb-burner’s 6-7 day fast). Daily diet: 0 plants (goal), ~75 g protein, fat (tallow, lard, oils: coconut, olive); ~2100 Kcal/day.
I hope you see that a program like this is doable (esp. for retirees) and can have fast results. When I started 3 months ago I was already keto adapted, had lost 50 lbs, and had dropped my A1C from 6.9 to below 5.2.
