How can I improve this workout?

Question

Hi Everybody,
I've been working out a couple of years now and have pretty much overcome an eating disorder (I still have some tough days but nowhere near what I had). I'm 34, haven't had any children yet. Weigh between 120-125 and am 5'6". I used to force myself to stay at 115 or under so I'm pretty good. OK, to my workout. I just don't feel like I'm getting the results in terms of muscle definition I'd like to see. Here's what my week looks like:
90 minutes of very athletic yoga about 3-4 times a week
60 minutes kickboxing 3 times a week with resistance
Sometimes I add 2 long hikes with my dog as well. So how can I improve on this. I eat cleanly, etc. I don't weigh myself anymore as I'll get fixated. Is this a good workout? Or could I improve it? Thanks!

(((Kallan))) how nice of you to answer:) Namaste
I do resistance training with bands but maybe that's not enough... Maybe my protein intake isn't high enough?

Thanks Carol and Joe. My protein intake is tricky because I'm mostly vegetarian. I do a lot of protein alternatives like hummus, not opposed to eggs, meat substitutes etc. Maybe I'm still not getting enough calories?

Answer 1

The real question is, are you looking for muscle *definition* or muscle *size/shape?*

Between the yoga and the kickboxing, you have all the toning, flexibility work and cardio you need for health. Free weight dumbbells combined with step aerobics are a good way to sculpt and shape muscles without adding too much mass (there's a show, or used to be, called "Body Sculpting" that uses this approach. You can probably still find it on the fitness channels).

But for that "cut" look, the only route there is diet. If that's what you're after (the whole six pack abs, every muscle defined thing) you'll need to up your protein and virtually eliminate fats and carbs. Some people look like that naturally, yes, but one either has the metabolism for it, or lives on steamed brocolli and broiled chicken breast . . . like bodybuilders do for weeks before a contest. THEY don't actually look like that most of the time, either!

I have no idea how much fat content tofu has (probably zip) but hummus has too many carbs and too much oil, generally, for the dietary balance needed to get "ripped."

Answer 2

I'm not sure what you mean by "very athletic yoga", but the best thing for building muscle definition is resistance training. I would suggest you add 2 sessions of weight training per week (you may need to cut back on yoga and/or kickboxing. Don't do away with aerobic activity, however.). Alternate between using heavier weights and lower repetitions (this builds strength) with lighter weights and higher repetitions (this builds endurance and tones the muscles). You can use machines, free weights, or elastic bands for resistance training.

When using the heavier weights, you should do between 8 and 12 repetitions; if you can't do 8 "reps", the weight is too heavy. If you can do more than 12, it's too light. Don't train the same muscle groups two days in a row.
You can see a slide show of weight training exercises at http://mayoclinic.com/health/weight-training/SM00041.

Don't be afraid to add different activities to your routine. Variety helps prevent boredom and you'll actually be more fit. Our bodies adjust to whatever activity we participate in regularly, so if you do the same thing all the time, you'll hit a plateau in your fitness level. Changing your activities regularly can help take you to a new fitness level.

Don't forget to stretch after your workouts too! Flexibility is the most neglected component of fitness.

Answer 3

Hi Darling I studied couple of excellent nutritionists and they are afraid of combination of being vegetarian and work out. Nevertheless try this direction, look in a book, try to find a good nutritionist, cause some of unique ones admit that it works anyway just the protein income is little bit more difficult to solve and it demands to pay for a little bit more than people consuming all kinds of proteins.

Answer 4

the excersises you mention work on strength and endurance but dotn work on building muscle mass. try doing high resistance excersizes few repetitions and high weight instead of one of your yoga and one of the kickboxing sessions. dont add too many sessions.
what's your protein intake? you need full proteins to help your body build muscle. something like up to 200-250 gr lean meat, or 2 eggs and 4 egg whites, chickpeas with bread, etc.

Answer 5

Do lots of sit ups because when we surf we strengthen the crap out of our backs and shoulders. If you don't compensate by doing lots of ab-work than you become unbalanced and can damage your spine. Also a strong core is key for surfing. Strengthing your legs is also important for balance. The best way to that is probably skating a lot. Skate as much as you can especially vert. Yoga or stretching a lot is key also, for obvious reasons (balance, flexibility, injury prevention). your arms and shoulders will take care of themselves once you start paddling again, but I find that lifting weights does give you more stamina and power.

Answer 6

It's a nice workout. You might want to work in a couple of days of weight lifting to get more muscle definition. I wish you the very best of success with this routine.

Namaste!