Evaluate my training programme...please?

AnahitaCanDoIt

Stats: age 43 (almost 44)
Height: 5'6.5"
Weight: Current 72kg -160lbs (ish)
BMI: 26 something

Goal: Fitness, BMI mid of healthy range, strong, fit, lean, weight doesn't matter as much but clothes size UK8 would be fantastic,..I'm a 12ish now, some 10s
Build: Curvy, see photos...
Problem areas: tummy, hips, thighs, flat wide bum (ew), weak area: from pelvic floor surgery: core also shattered coxxyx during labour with my daughter (don't ask!)

So, this is what I'm doing training wise, which I'm going to keep up with until December 20th and then reevaluate...I've never ever consistently done exercise before, which is why I'm skinny-fat but mostly fat now

MWF 45min boot camp (lunges, squats, press ups, planks, hi knee jumps, jump rope, tricep bends, the usual interval stuff, hi intensity) all done outside!!
T Th - 1 hr of Personal training, much like the above but with weights in the gym.... squats and press, lunges with weights, chest presses, tricep pulls, step ups on weight bench, a bit of elliptical (5min) a bit of recumbant bike (5min) floor core work, plank etc...
Sa OR Sun: Bikram Hoga 90min (Hot Yoga) lots of core work, balance, stretching

For the next two weeks because of timing, I have to do Boot camp and PT on the same day...so today I'm doing a 5k walk on my off day.

Nutrition: Look at log yesterday (Nov 18)...typical Monday...

Any and all suggestions welcome...

Helloitsdan

The yoga should be okay as a form of recovery but think about this for a second:
If you are eating below TDEE and not supplying the body with the proper building blocks to repair itself to lose fat/repair muscle, where then would you put your rest days?

The schedule you have would be perfect if you were eating above or at TDEE.

So if you are still cutting calories for fat loss you could realistically use your activity as the deficit as opposed to cutting calories.
Does that make sense?

An example.
I have a TDEE of 2500-2900 so if this was my schedule I would eat 2900 on M-F and 2500 on Sa-Sun then not eat back any calories burned.
That way i'm getting all the nutrients i'd need to fuel my activity.

Personally i'd move saturday and sundays yoga onto the back end of tuesday and thursday and use it as a cooldown then rest fully on the weekends.

AnahitaCanDoIt

thanks so much dan ,this is more than reg yoga, it's hot yoga, it's 90min intensive and in 40deg celcius temps so it's not really a cool down type activity...i will check otu the cals issue you mentioned... always room for tweaking

TavistockToad

you net 400 calories yesterday?

also, i have been told to rest between strength days, to enable the muscles to repair. your routine doesnt have any days off?