Lean, toned and fit people - how much exercise you do a week?

[MissMildred]

And what has most helped your body? I'm fed up. I'm not hugely overweight - a size 12 occasionally at most, but this is heavier than I've ever been in my life and it's also the fact I'm very flabby and developing c-section overhang that is upsetting me. I know I shouldn't compare myself, but at school I am surrounded by skinny mums. I know exercise is a big thing here (I think there's definitely underlying competition between some of the mums - this is a Surrey prep after all ) and some seem to do nothing but exercise, but others - I don't know how they fit it in. They look toned, thin and great. How do you fit it in? What do you fit in? Have I just reached an age where genetically I'm going to pile on weight?

I'm presuming this is an age thing (early 40s). I definitely don't overeat, watch the carbs, don't snack much at all and don't have a sweet tooth. I do have a glass of wine most nights of the week though. One thing I do accept is that I move less due to changing my job - it involves a lot more sitting, but otherwise I'm rushing around the house, shops, school etc...

I realise this sounds like a very self-indulgent post, but I'm just so down and wondered if I just don't understand how much I need to do to stay in shape.

I'm not lean (about a stone overweight) but I'm reasonably toned and definitely fit. I do swimming (5 hours a week apart from school holidays) and walk a few miles a day.
In the past I've done DVD's, worked out with dumbells, lots of squats and crunches, things like stepping, etc.
I don't think you should give up because of your age. I'm 58 and I want to be as fit and healthy as possible. I don't think putting weight on is inevitable.

I cycle 18k 3 times a week but am not convinced it tones me that much. I think what makes the difference is weights which I do at a gym class. Once I started weights, I very quickly saw a real difference - particularly on my arms!

Oh, and I’m 50.

A distressing amount of how you respond to exercise seems to be genetic and might depend on how much muscle mass you have.

Some women have fabulous figures and say that the most exercise they get is unwrapping another chocolate bar.

As far as I know, female fitness models exercise 20-30hrs per week, depending on whether they're 'bikini' or 'physique' (and the age range).

You might be pleasantly surprised at how much you'd respond to a good personal training programme in combination with a physical activity that you enjoy. I've had some jaw-drops at how much improvement some women make after taking up weight-training.

I do 8 or 9 classes a week. I may try more. Zumba, yoga, Pilates, cardio, dance and Booty Barre.

i lift weights 4 x a week and have done for 5 years. i dont do much cardio other than walking.

i spend 2 hours at the gym so 8 hours per week, but its more of an escape for me than just exercise. you can do effective workouts
in 30-60 minutes. if you want to do cardio look at HIIT which can take 15-20 mins to burn fat and preserve muscle if you’re eating right.

i’ 5’5, 63kg and eat around 1800 cals per day (around 170g carbs, 130g protein and 55g fat) not exact numbers but you get the idea.

Free weights. Mainly deadlifting. That’s what’s changed my shape the most.

I go to the gym an awful lot though. Do running twice a week, body balance twice a week, spin once, aqua once, core class and also do BodyPump twice sometimes three times a week and a circuits class. Then a couple of weights sessions.

I work 4 days a week but will often go straight from work to the gym for a few hours and happily do 3back to back classes at a weekend.

I lost 25lbs in 3months recently by increasing exercise and also by cutting out snacks and doing 16:8 intermittent fasting, though I do more like 19:5.

Running and weights when I can get to the gym - normally twice a week but at strange times (am there now). Yoga once a week and one other aerobic/strength class. Hiit at home if really can't get out.

If I'd started doing all this when I was 20 I'd be in great shape! It just about keeps me a size 10 now but I am toned

50km of running; 5 - 10km of swimming; gym; bit of cycling. Around ten hours a week.

Get a horse!! I ride most nights then there's the mucking out, traipsing fields etc. I'm there for around 1.5!hours a night, eat what I Iike and I'm fit and lean. It's just about being an active person I think and finding something you enjoy.

Thanks for the responses - really useful. Ok, so it's clear that I need to do so much more! It's interesting what you're saying about weights and how effective they are.
I've tried a few things and even did a block of sessions with a PT, but she was a bit hardcore and it frightened me thought I was going to die
Perhaps I'm being to despondent and giving up because the results aren't as quick as I expected.
It's trying to find time, too.

Bloody knackered just reading this thread

Going for a lie down .

I'm a competitive swimmer in my 40s. I train about 5 times a week (so about 25km a week in the pool), gym once and yoga once.
I eat a lot of rubbish, I love food, but I'm living proof that you can out train a bad diet!

Also - I seem to spend a lot of time taking my children to sports on a weekend (DH helps too) so I just don't have that much time to myself. I suppose I can put on a pair of trainers and run round their field....

I exercise around five to ten times a week. I go to random classes.

I distance run to a very decent club level. I’m on an easy week and will run 30 miles.
Also do a leg and ab workout six days a week, swim twice a week and yoga a couple of times

Not an age thing or C-section thing unfortunately I've always exercised with older people including those in their 50s and 60s. Anyway the people I exercise with tend to look younger than their age. Plus the women who have had C-sections don't have a overhang, and yes some of them have shown me their scars.

OP would exercise activities do you enjoy doing? If you enjoy them you will keep doing them.

5-6 times a week appx an hour a time . An average week is at least one heavy lifting session, two strength and two cardio. 39 years old. It takes commitment and dedication, I get up at 530 three mornings a week to fit it in, have two young children and a full time job. I can't put a price on how good it makes me feel though! Food wise carbs at lunchtime on strength and weight training days, low carb other days and more relaxed at weekend, alcohol Saturday night only 🥂 xx

you could i hate cardio so if i had a choice i would do something like hill sprints,
or sprints on flat ground. if you arent fit you can start off spriting for 10 seconds with 30 seconds rest. repeat 5-10 times.

eventually you can build up to 60s sprints with 30 seconds rest. its really good if you dont have alot of time.

you could also try an upper body day and a lower body day, with weights, if you dont have alot of time. that’d only be a couple of hours a week

or something like boxing.

I do 1 hour 6 days a week and cycle to work (1hr/day). I do classes in HIIT, Pilates , BLT, circuit, yoga and swimming.

@Poshsausage fancy a cuppa and kit kat ?

I don't know how you define toned, lean or fit.
Honest... I don't know who qualifies to answer the question.

Our primary school is a sea of podgy plump unfit parents. Few exceptions.

I found a family friendly gym which had been a game changer for me and the whole family. It's family run with a climbing wall, children can do supervised climbing or children's boot camps whilst the adults train. They love going and means we are all spending time together if we go on evenings or weekends.

I do yoga most days - home or a class - & walk whenever & wherever I can. That’s it & it’s what works for me. Key is finding something you enjoy so it’s not a chore.

I’m mid 30s, 5 3”, 46kg but although I don’t eat loads of food, my diet could be much improved.

Pilates, Yoga, Body Balance several time a week. Lots of core work and bodyweight exercises.

Do 10000 steps most days.

And intermittent fasting.

It's definitely more challenging in one's 40s... can't get away with eating whatever I like any more!