If you've got a toned, fit body, be real with me!

[TruffleMonkey]

Is it a massive commitment?

I'm a healthy BMI but near the top, I'd love to have a firmer, less wobbly body but I never seem to get there. I do 2 x body pump classes and 1 x spinning class a week, as well as walking for at least an hour with my dogs.

My diet I'd say is good, don't really do much takeaway or junk food but we eat 'normally things like homemade curries, casseroles, pasta dishes that kind of thing. Plenty of fruit and veg. All good... I thought...

I've not got the time or energy for any more exercise as I work full time and have a toddler. I like food so I don't want to just exist off chicken and greens like I see on Instagram.

Is it possible to have a body like this and just live a normal life, or does it need a 'step up' in terms of lifestyle?

Thank you, I will investigate!

This thread has been so illuminating for me!

Overwhelmingly people are saying I need heavier/more weight training so I think I need to figure out a way of incorporating this. My evenings and weekends are when I spend time with my family and friends and do other things, so I'm reluctant to dedicate any more of this time to working out, but after DD goes to bed is an option. Or attempting to increase the weights I use in Body Pump. If I'm going to go for consistency I need to be realistic.

Il have to think long and hard about my diet too! I already eat what I consider to be a good, varied, healthy diet and I'm not that willing to start being overly restrictive of it, or start tracking anything. I've just not got the headspace! I probably sound lazy and unmotivated go the more disciplined folk but its the truth!

Or do I accept that the body of my dreams just isn't in everyone's reach?!

Sorry but it’s my taste and I m going to keep it, whatever side of whatever spectrum you want to put it.

The title of the thread is about toning, I talk about toning, you talk about strength, as I said, she sounds great for that.

But you can see the squats and weight lifting on her frame, in the neck and thighs, her focus on front abs, though impressive, is not great-looking and is adding to her waist, I only searched for her name and scrolled the pictures, no picture from her glutes or back, so I suppose she’s not making a lot of content about it.

Great for strength but not the holy grail to look toned.

@nfkl there is no such bloody thing as ‘toned’.
Thats a word that’s used to so women don’t get scared of looking strong. So you really.

It’s designed to keep women doing cardio and maintaining thinness that will adversely effect them from middle age onwards.

No one in their right mind wants to avoid being strong, being able to get off the toilet in their later years, keeping bone strength after menopause.

I used to do Body Pump a couple of times a week and got pretty toned (I take after my Dad that way). I do think that you have to keep challenging yourself with the weights and adding more - even just going up
by 1.25kg weights here and there you can surprise yourself by how much you can do (got to be careful with form as you do this though). These days I do a mixture of punchbag fitness classes and weights and look pretty muscley - it’s funny how you always want what you haven’t got because I think that a curvy bod with boobs looks nicer! I exercise because I enjoy it and it keeps the raging midlife anxiety at bay…

the key thing for me is consistency, so that exercise is a habit you miss if you can't do it, and then making weight bearing exercise a regular part of your exercise regime.

I am 44, 5ft 4ins and my weight fluctuates between 56-58kg (so around 9 stone give or take a few pounds). I have been the same weight all of my adult life bar two pregnancies but since routinely weight training 2-3 times per week for 3-4 years, I have never looked more toned or strong. I don't wobble and easily fit size 8-10 clothes and I actually like my body. I have clearly defined shoulder and arm muscles and you can see definition to my abs (my weight goes on my bottom half).

I have always enjoyed exercise and running but it's the strength training (lifting heavy or own-weight bearing exercise) that has made the real difference to my physique. Making strength training a regular part of my life means I don't need to obsess over my diet.

I eat healthily on the whole and have really tried to reduce my UPF consumption but I work full time and have two kids so don't sweat a weekly pizza, bar of chocolate, crisps etc. I'm also a veggie but eat quite calorie dense foods which including eggs, nuts, seeds, avocado, good quality peanut butter, nice dark chocolate etc. Eating fat does not make you fat. I also love wine but stick to the NHS guidelines of 14 units per week usually (breast cancer is in my family) but will still enjoy a night out with friends where I drink more than I should every now and then. I just don't waste time worrying about it the next day, because it's done and I know I have a healthy balance for mind and body which is consistent so means odd days here and there won't make a big difference.

My tip for staying a healthy weight and body size has always been regualr exercise, moderation and the ability not to binge. Which I realise is mind over matter but can be done and I find it better than outright banning food which makes you want to gobble it in vast quantities! Life is for living so I don't deny myself food. But the strength training makes me feel strong and confident and I highly recommend it!

Also meant to add an 80:20 approach to healthy eating is also my philosophy so treats are allowed but the majority of what I eat is healthy, nourishing and nutritious.

Just to clarify in a science type way - toned actually means areas that were previously filled with fat, bulked out with muscle to give a smoother filled out appearance. Muscle is smooth solid and lean and fat is fluffy and wobbly and takes up more space. Fat lies over the top of many muscles especially the abs on females. some females genetically do not accumulate much fat in their abdominals or are just lean so you can see them. It doesn’t mean they can do more sit ups than me or are stronger. Low body fat women do not always have large visible muscles and women with more body fat aren’t necessarily weaker than someone with less body fat. Ie a female rugby player. you have to work to make them bigger and as a female it gets harder to do that as you age

When I lost weight the space left behind by the fat loss didn’t tighten up just by squats, it filled up with muscle mass which gave it a less wobbly appearance. my bum looks better as I have bigger glutes.

I can do as many ab crunches as I possibly can it will not give me visible abs unless I lower my body fat, probably under 20%. I will still have strong muscles you just can’t see them.

This is why bmi can be meaningless

Thanks so much to those recommended Caroline Girvan, did one of her kettlebell workouts today it and it was intense!! But really felt like I worked 💪

Glad you enjoyed it, OP. I do second/third Reformer Pilates if you can afford it - it's really expensive and can be hard to find. It makes you long and strong, eliminates back problems and does miraculous things to your posture. As you know, however, you can put together your own blend of exercise to get results you want. I applaud your commitment.

Re: diet. Yes, you should carry on eating a normal, balanced diet as you've outlined. If you want to get leaner, there are a few small adjustments that will help.

1. Few women get enough protein. If you have three meals a day, ensure that a quarter of each one (by size) is proper protein. If not, start estimating your daily intake. Aim for roughly 80 grams a day. If that seems like a lot, let the protein push some carbs off your plate.
2. Reduce fat and oil. There's nothing wrong with fat as a food, it's just fattening! Don't butter your bread. Don't put oil on your salad. Consider frying off the onions in half the oil, add a little water to soften them.
3. Have you tried reaching for crispbread instead of bread or biscuits? Or a piece of fruit/veg.
4. Don't have sugary drinks! OK, you might already being avoiding them, but leaving out sugar in tea or coffee is an easy win if you take it. Also coffee syrups: they're pure sugar.

Also, don't 'diet'. You don't need to, and it'll make you weird 😉