What do you do to stay fit?

[Marghe87]

Not sure this is a S&B topic but I decided to post here as I don't want this to be purely about workouts or diet. I am interested in hearing a bit of both really. What is it that you do to keep your body in great shape and, if you want through a "transformation" (ie meaning you weren't always super fit), how long did it take to see the results?
I used to work out fairly regularly pre DC, went to the gym 3-4 times a week to do classes and tried to eat well. I was quite disciplined for about 9-10 months and I could definitely see big changes in my body, although I was still far from being super fit. Then I got pregnant and Covid started and it all went downhill. DC is now 21 months and I am starting to get my life back on track so have started going to the gym again although, realistically, I only manage to stretch 2 classes a week (I do pump and/or body combat mostly). I work full time and have an office job so don't move much during the day, although I do try to squeeze in a walk at lunch time when I work from home.
We also do a lot of walking as a family during the weekend but I feel it's still not enough to take me where I want to be.
I am trying to eat better but am generally a hungry person and love food so strict diets are not my thing (also I want a regime I can embrace for life, not just a miracle diet I'll do for a few weeks).

What are your "secrets"? :D Just curious to hear what others do really.

*if you WENT through a transformation

Weights three times per week with a trainer. 10k steps per day.

Dance or yoga class at my gym when I fancy it.

I eat pretty healthily. I do 2-3 quite sweaty yoga and pilates classes a week. When I'm going the dishes or around my house I do bits of ballet tone or balances, sounds silly but I squeeze little bits in. I have a small child too so my time is really limited. I'm really happy with my body. Except the dreadful stretch marks 😒

15k steps a day
Spinning 3x a week
Heavy weight lifting 2x a week
Caloric deficit
Nearly reached ideal weight now. Hard bloody work. 8 weeks in.

I’ve not been through a transformation as I’ve always kept fit. I’m size 8, mid 30s.

I think the key for me is doing a mixture of different things, I think it’s healthier, plus it keeps me interested.

I also pick stuff that’s fun as I’m more likely to go, and a mixture of solo stuff (running, no need to stick to any specific time so more flexible) and group exercise (martial arts and BMF classes - also more sociable).

My weekly exercise is something like:
-2 short and 1 long run. Short runs usually hills/speedwork
-2-3 hours martial arts
-1 hour British Military Fitness class in local park

My other thing is I’m generally quite active, on top of exercise - I walk everywhere, have a dog and if I can I’ll go for an outdoor swim/hike/long walk at the weekends - I enjoy being outdoors a lot.

Diet wise I’m vegan, and focus on whole foods. I avoid too much processed stuff so cook from scratch, although I do go out to eat 2-3 times a week and love food. I’ve never dieted or limited my food, but I cook and enjoy wholesome food in the main, other than treats when I go out. I get loads of fruits and veggies in and a range of different foods.

I feel good, healthy and am generally the slimmest/healthiest in my friendship group.

Couch to 5k got me running. That’s my main thing now. It’s great because it’s so convenient to just go when I feel like it. I’m usually out two or three times a week for between 30 minutes and an hour. Daily walk on non run days.

I also swim once a week and do classes-2x1 hr Zumba and 3x30 minute hiit. Weights make a huge difference. I use hand weights in hiit now but I miss the gym ones.

Weight training 3x a week (approx 45 mins per session) and cut out refined sugar- big changes fast

12-hour shifts frontline NHS , including on my feet all night !.

Eating healthily has had a bigger impact for me, specifically a high protein diet.

It depends on your age.
HIT running etc is not the right option for example if mid 40s early 50s, fine when you are younger.

But also diet of course.

Once you hit peri menopause you should be doing kettlebells/weights and other stuff you like but not to an extreme (all down to hormones/cortisol) as it can impact your ability to lose weight or tone.

Eat less than I'd like to. When in my best shape, no treats ever.

Never found exercise makes a visible difference but makes me feel better- usually an hour of cardio and/or strength 4/5 days a week.

I swapped the classes for 2-3 shorter visits to the gym and used weights.

If I could justify the expense, I'd be going to a gym with a pool - you could go once for the benefit of the child as most allow free entry at certain times for children of members - and I'd tag a short swim either at the end of a weights/rowing session (rowing is brilliant for sorting out your core muscles and steady state cardio/stamina) or swap out one gym session for a longer swim.

I concentrate mostly upon core and legs in the gym with 10-20min rowing to start. And the results of doing this has made getting more active at the weekends a pleasure, so I also go running at the weekend despite being 40-50 (like thousands of other 40-50 year olds - it's the largest growth group in new runners that continue after the initial couple of weeks).

As you've got a baby, perhaps you could look at getting a running buggy and then do a walk-run jog/Parkrun at the weekend?

I found that the enjoyment of exercise made it easier to eat healthily and I get cravings for 'meat & leaves' - protein and salad - when I'm exercising more frequently. Losing fat is so much easier when you want to eat things that are intrinsically lower calories, higher nutrient and high satiety.

Mid 40's
Size 10

Do not eat red meat
Intermittent fasting
My dinner plate is 70% salad/vegetables and 30% chicken/fish
Carbohydrates at lunch only (unless eating out)
I enjoy walking
I am generally active (fidgeter)

Can you expand on this a bit? I am wondering if doing HIIT training has been messing with my hormones but I don't know if it's even a thing or if it's just all in my head! Why is HIIT bad in your 40s/50s? I know weights are good to try and stave off osteoporosis.

@Highlyquestionablehoumous

www.mymenopausetransformation.com/exercise-in-menopause/why-you-are-putting-on-more-weight-in-menopause-with-your-high-intensity-exercise/

Hope this is useful. I've switched to kettlebells 3x a week. I do a lot of swimming and still do a couple of times a week just not at the HIT level now, kept up with my yoga too.

Thanks all. I agree re weights. Body pump had transformed my body when I used to do it regularly pre baby and really helped me burn fat and build good muscles. I am picking it up again now albeit with a full time job and a toddler it's not easy to go to the gym more than 2, maybe 3 times a week. I will invest in a kettlebell maybe!