New Routine - Muscle tone and definition - HELP!

J

JerseyGirl3232

0
I am a Yoga Teacher with a good overall fitness level but I feel like I've reached a plateau after approx 8 weeks of my schedule.

I'm looking to develop a more toned / defined look and have been told to change my fitness schedule every 6 weeks.

I'm happy with my weight.

My routine is currently:

1 x Body Pump
2 x Spinning / cycling
1 x Yoga self practice

(and then I also teach Yoga four times a week - but it's beginner level / not tough)

Tonight I tried the HiiT class at Fitness First and already my body is feeling the workout!!

I love spinning and pump, I need to practice Yoga at least once a week and I find it tough to train alone in the gym as I get bored.

Please could you help me to reach my goal of a more toned/defined look with a new schedule

Thank you
 
The body pump and yoga classes will probably have the most effect on body composition (which is what ultimately needs to change in order to become more toned -- more muscle, less fat) out of the stuff you're doing, although some heavy lifting would have a more dramatic influence on toning. Whether you choose to do some heavy lifting or not, the main things to look into aren't changing your routine frequently, but achieving progressive overload and making sure your nutrition's in check.

If I recall correctly, Body Pump has some sort of built in progressive overload, as they recommend increasing the weights every 6 weeks, even if only by the smallest increments. I guess yoga has progressions as well, although they aren't necessarily as direct/clear as simply adding weight. Still, progressive overload is fairly simple: you take what you're doing, and you do more of it: more weight, more reps, more sets, or a more intense variation of the movement in yoga.

Nutrition-wise, you've gotta look at how to gain weight, maintain, and lose weight. I know you say you want to tone, so getting heavier or lighter probably aren't top priorities, but as a broad generalisation, it's easier to get toned by strategically gaining weight for a while, and then losing weight. If to increase tone is have more muscle and less fat, then look at it this way:

You start at, say (pulling numbers out of my arse) 130lb and 25% body fat (32.5lb fat). You spend 3-6 months gradually gaining 10lb, going up to 140lb and now having 36lb fat on you. You then spend another 3-6 months making your way back down to 130lb, now at 20% body fat (26lb). You're the same weight, but more muscle and less fat, therefore more toned.
 
I was underweight! I have tried everything but I am just too plain lazy to do the exercise part. I just put on one pound after 4 weeks of training. Recently I found another app which is really useful to track my fitness activity. I use the Android app for motivade




JerseyGirl3232 said:
I am a Yoga Teacher with a good overall fitness level but I feel like I've reached a plateau after approx 8 weeks of my schedule.

I'm looking to develop a more toned / defined look and have been told to change my fitness schedule every 6 weeks.

I'm happy with my weight.

My routine is currently:

1 x Body Pump
2 x Spinning / cycling
1 x Yoga self practice

(and then I also teach Yoga four times a week - but it's beginner level / not tough)

Tonight I tried the HiiT class at Fitness First and already my body is feeling the workout!!

I love spinning and pump, I need to practice Yoga at least once a week and I find it tough to train alone in the gym as I get bored.

Please could you help me to reach my goal of a more toned/defined look with a new schedule

Thank you
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