GETTING TONED w/ BodyPump and other Group classes

dallas4u · February 2013

Yikes - I gained 40 lbs in the past 2 years. I lost both of my parents and turned to food and alcohol for my depression. So, in addition to my weight gain my body looks like a baked potato right now. I am also very flabby and no tone at all. I used to have an hourglass figure. The good news is that I just started hitting the gym hard about 3 weeks ago and using MyFitness pal to track food.

I absolutely hate lifting weights in the traditional sense - I do not like to work out on my own in the weight area. Elliptical and cardio training I don't mind at all.

My gym here in Dallas offers a lot of Les Mills classes (BodyPump, RPM, CxWorks) and swimming fitness classes. I do have very bad knees so I will have to modify for squats and lunges. They also recently added Les Mills Grit series.

Can I get toned with BodyPump, CxWorks, and Grit? I have heard varying opinions.

concordancia · February 2013

Why not start with swimming and water aerobics? Both are easier on your knees, so you won't get an injury, use that as an excuse not to go.... Both are also excellent for toning!

dallas4u · February 2013

I love the elliptical and it doesn't bother my knees. My arms, midsection, and thighs need serious toning. I think the water classes seem like a great idea w/ my knees though. Something different too !

PollyWolly98 · February 2013

I just went to my first BodyPump class yesterday and about half of the hourlong class was squats and lunges, it seemed. My knees aren't in the best shape either, so I feel your pain. You could certainly modify by not using weights, but it's still a good chunk of the class. I am also a bit shy to use the heavy weights, but it is probably the best thing to do. I wish my gym had a pool, I would love to swim and take the water classes!

dallas4u · February 2013

My gym has a water class called "buoyancy burn." I am a little chicken to get in a swimsuit in front of others right now - but it sounds like fun.

The reason for my fear of getting in a swimsuit is that the way my gym is built, the pool is visible to everyone in the weight area. They really need to put film or one way glass over those windows

.

SJ46 · February 2013

Yes, you can get fitter taking group fitness. Talk to the instructor before class and let them know of your issues so you can get modifications. In BodyPump there are tons of reps so be sure to go light in your first class and be ready for that, as you continue taking classes you will get a better feel for the appropriate weights for you to choose.

I disagree with the previous poster that half the class is squats and lunges. There are some squats and lunges in the warmup, then there is one squat track, and one lunge track. It has been a while but I think this is the class format:
1. Warmup
2. Squats
3. Chest
4. Back
5. Triceps
6. Biceps
7. Lunges
8. Shoulders
9. Abs
10. Cool down/stretching

PurpleTina · February 2013

.oops. posted twice

PurpleTina · February 2013

I have a knee problem, but I do BodyPump with no major issues. I go very light on the squats and lunges track (and never do the jumping bits) , and not too heavy in the squats track. For toning everything else (shoulders, arms, abs) I can't recommend it highly enough.

lyfurlong · February 2013

I love body pump, body attack and spin all offered by les mills. My passion is running but I cross train to reduce knee strain. I have always worked out but it was not until the pounds started to come off that I began to some definition. All compliments to body pump which at present I do 2x per week. I Find it a great full body workout. Also love Cassy Ho and pop pilates!

DavPul · February 2013

Can I get toned with BodyPump, CxWorks, and Grit? I have heard varying opinions.

You can improve, for sure. But if the instructor has a great body, rest assured they did not get it by taking group fitness classes. Just like Jillian didn't get her body by doing anything resembling the 30 day shred.

Crankstr · February 2013

strength training.

MB_Positif · February 2013

I used to do Body Pump and thought it was fun, but I usually lifted again afterwards.

nz_deevaa · February 2013

I started out with Body Pump for cardio.

taylorwaylor · February 2013

Heavy lifting is the way to go, but i think taking those classes would be a very good start! (I used to haaate lifting too, but i didnt have an open mind about it which is probably why... NOW I LOVE IT!)

Best of luck XO

marjoleina · February 2013

I do BodyPump and Chisel and RPM. BodyPump does qualify as cardio, but I was new to lifting and it helped me start lifting and I think it is making a difference. I have added weight to the bar, and will continue to do so, I will end up doing a few less repititions at times, but I really like the classes.

SJ46 · February 2013

Heavy lifting is the way to go, but i think taking those classes would be a very good start! (I used to haaate lifting too, but i didnt have an open mind about it which is probably why... NOW I LOVE IT!)

Best of luck XO

Yes, it is like a gateway to more serious weight training.

tndejong · February 2013

our body pump class is about 45 minutes and really only 10 minutes of it were things that may bother your knees. pushups and things like that. but our instructor was really nice and showed people alternatives to get a good workout. i did this class once and have not been able to go back cause of my schedule. but the next day i could feel my shoulders and abs hurt a little. i have a weight room routine that a wellness coach put together for me a week ago that i do every other day, and i have not felt the results that i had with the one day of class. so i think that class is a good add in.

CoderGal · February 2013

...what do you think toned means?
http://en.wikipedia.org/wiki/Toning_exercises
^that?
"Research and basic anatomical knowledge implies that the notion of specific exercises to improve tone is unfounded. Exercises can aid fat loss or stimulate muscle hypertrophy, but cannot otherwise improve tone.[1][2] The size of the muscle can change, as can the amount of fat covering the muscle, but the 'shape' cannot. A muscle cannot be 'lengthened' or 'shortened' because neither the insertion of the muscle at the joint, nor the length of the tendons attaching the muscle to the bone, can be changed."

If you want to be firmer and slimmer, strength train with calorie deficit.

dallas4u · February 2013

I would LOVE to have chiseled arms and abs.

Kristy528 · February 2013

I have been taking Body Pump for all but 3 years now, taking body pump will give you long lean muscles and not bulky ones. As a previous post of the line up of what Body Pump entails she is correct of that order. Also like she said one track is squats and one is lunges and you can ask the instructor for modifications. If you are looking to get results from Body Pump you need to take it 2 times a week (u can take it more if u like just not recommended back to back days in order for your muscles to have a rest day). Defin. go light at first and focus on form, if you aren't using the correct form you will cause injury and won't get results as well. Body Pump and CX Worx is the only weight lifting/training I do besides a couple different exercises at home to work on adding strength to my lower back and pecks because they are two weak muscle areas for me I am trying to give them a little extra attention. CX worx is a half hour class that concentrates on your core. AWESOME and challenging class, it has finally fit into my current schedule and I only have been doing it a month and I started to notice a difference in things after only 2 classes. I also take Les Mills Body Combat, and Body Flow. Both are also great classes if your gym offers them. I do Zumba as well. Feel free to add me as a friend if you would like or I would be glad to help you out with any other questions you if I can.

dallas4u · February 2013

I used to do bodypump back in the day but I never got toned. I did it a lot in the late 90s. It was always fun. As for CXWorks - I cannot get enough of that. LOVE LOVE LOVE the 30 minute format. It is so much fun.

For the sake of my knees, I have to avoid high impact classes like BodyCombat or BodyAttack. I really wish I could take attack, but my knees hurt from jumping type stuff.

I've thought about BodyVive and Zumba. Not sure about those yet.

ili_s · February 2013

I only do BodyPump and CXworx for my strength training at the moment and I definitely have visible muscles now when I tense. So i'd say it is good for 'toning'. But burning the fat so you can see the muscle underneath will require cardio.

CoderGal · February 2013

I have been taking Body Pump for all but 3 years now, taking body pump will give you long lean muscles and not bulky ones. As a previous post of the line up of what Body Pump entails she is correct of that order. Also like she said one track is squats and one is lunges and you can ask the instructor for modifications. If you are looking to get results from Body Pump you need to take it 2 times a week (u can take it more if u like just not recommended back to back days in order for your muscles to have a rest day). Defin. go light at first and focus on form, if you aren't using the correct form you will cause injury and won't get results as well. Body Pump and CX Worx is the only weight lifting/training I do besides a couple different exercises at home to work on adding strength to my lower back and pecks because they are two weak muscle areas for me I am trying to give them a little extra attention. CX worx is a half hour class that concentrates on your core. AWESOME and challenging class, it has finally fit into my current schedule and I only have been doing it a month and I started to notice a difference in things after only 2 classes. I also take Les Mills Body Combat, and Body Flow. Both are also great classes if your gym offers them. I do Zumba as well. Feel free to add me as a friend if you would like or I would be glad to help you out with any other questions you if I can.

I am fascinated. How does body pump lengthen the fixed points on your bones that your muscles attach to exactly? Since that's the only way I can think of that would make a muscle longer....or is there another way I do not know about?

Mine aren't showing very well, how do I make the bulky ones?

And why are you calling them lean muscles? Isn't that the definition of a muscle? I get just as confused when someone talks about 'assless' chaps...it's the same as saying assless assless pants.

Admiral_Derp · February 2013

If you want to be firmer and slimmer, strength train with calorie deficit.

Boring! Come back when you've got a shortcut.

sn_etuk · February 2013

Group exercise classes are awesome for so many reasons! I was a group fitness instructor for several years, and plan to go back to teaching as soon as I deal with other issues unrelated to the classes themselves. I started off taking Body Pump and I weighed about 270 lbs. My gym switched from Les Mills to the BTS programs (same format, same variety of programing, but a different company), and I became certified to teach the weight program offered by BTS. Doing primarily the weight program (equivalent to Body Pump), the cycle program (I don't know the Les Mills equivalent, but I know there is one), and Zumba, which I also began teaching, I lost about 120 lbs. I also got very nice muscle definition. I get bored doing weights on the gym floor, so the BTS weight program (called Group Power) really was and still is almost my only strength training routine. Start slow, take your time, be consistent, and ask your instructor for modifications. Don't listen to anyone who says that you can't lift enough weight to get toned while doing these classes. Many times people (especially women unfortunately) don't see results because they don't add enough weight to their bars during class. They're afraid that they will get big and bulky and suddenly grow a beard:); just not true. I knew women who could do their squats with over 100lbs (or about 45.5 kg) in class. Maybe not bodybuilder-type weight, but certainly more than enough for anyone to get very toned. As you can see, I'm truly an advocate of group exercise. Feel free to add me as a friend if you want.

jstout365 · February 2013

I started back with BodyPump to get back the strength I lost while being lazy. It is a great class to get an over all strength session in, but it is more endurance/cardio like versus solid strength building with heavy lifting. RPM is a great cardio class as is BodyCombat and BodyAttack. As for GRIT.....it is not something to get into right away. They actually encourage you to do Pump first to learn the correct lifting form before GRIT. That class is no joke. I feel like I have done 2 hours of work crammed into 30 min. The plyo classes tend to have a lot of jumping and squat type stuff so if your knees are an issue, you may want to watch a class or two before to see what they do.

Kristy528 · February 2013

I have been taking Body Pump for all but 3 years now, taking body pump will give you long lean muscles and not bulky ones. As a previous post of the line up of what Body Pump entails she is correct of that order. Also like she said one track is squats and one is lunges and you can ask the instructor for modifications. If you are looking to get results from Body Pump you need to take it 2 times a week (u can take it more if u like just not recommended back to back days in order for your muscles to have a rest day). Defin. go light at first and focus on form, if you aren't using the correct form you will cause injury and won't get results as well. Body Pump and CX Worx is the only weight lifting/training I do besides a couple different exercises at home to work on adding strength to my lower back and pecks because they are two weak muscle areas for me I am trying to give them a little extra attention. CX worx is a half hour class that concentrates on your core. AWESOME and challenging class, it has finally fit into my current schedule and I only have been doing it a month and I started to notice a difference in things after only 2 classes. I also take Les Mills Body Combat, and Body Flow. Both are also great classes if your gym offers them. I do Zumba as well. Feel free to add me as a friend if you would like or I would be glad to help you out with any other questions you if I can.

I am fascinated. How does body pump lengthen the fixed points on your bones that your muscles attach to exactly? Since that's the only way I can think of that would make a muscle longer....or is there another way I do not know about?

Mine aren't showing very well, how do I make the bulky ones?

And why are you calling them lean muscles? Isn't that the definition of a muscle? I get just as confused when someone talks about 'assless' chaps...it's the same as saying assless assless pants.

If you want bulky muscle you need to do heavy lifting weights, Here is a little info straight from Les Mills, maybe this will be a better explanation. http://w3.lesmills.com/global/en/classes/bodypump/the-rep-effect/

CoderGal · February 2013

I have been taking Body Pump for all but 3 years now, taking body pump will give you long lean muscles and not bulky ones. As a previous post of the line up of what Body Pump entails she is correct of that order. Also like she said one track is squats and one is lunges and you can ask the instructor for modifications. If you are looking to get results from Body Pump you need to take it 2 times a week (u can take it more if u like just not recommended back to back days in order for your muscles to have a rest day). Defin. go light at first and focus on form, if you aren't using the correct form you will cause injury and won't get results as well. Body Pump and CX Worx is the only weight lifting/training I do besides a couple different exercises at home to work on adding strength to my lower back and pecks because they are two weak muscle areas for me I am trying to give them a little extra attention. CX worx is a half hour class that concentrates on your core. AWESOME and challenging class, it has finally fit into my current schedule and I only have been doing it a month and I started to notice a difference in things after only 2 classes. I also take Les Mills Body Combat, and Body Flow. Both are also great classes if your gym offers them. I do Zumba as well. Feel free to add me as a friend if you would like or I would be glad to help you out with any other questions you if I can.

I am fascinated. How does body pump lengthen the fixed points on your bones that your muscles attach to exactly? Since that's the only way I can think of that would make a muscle longer....or is there another way I do not know about?

Mine aren't showing very well, how do I make the bulky ones?

And why are you calling them lean muscles? Isn't that the definition of a muscle? I get just as confused when someone talks about 'assless' chaps...it's the same as saying assless assless pants.

If you want bulky muscle you need to do heavy lifting weights, Here is a little info straight from Les Mills, maybe this will be a better explanation. http://w3.lesmills.com/global/en/classes/bodypump/the-rep-effect/

Thanks...How much is heavy? I'm weak.

jstout365 · February 2013

I have been taking Body Pump for all but 3 years now, taking body pump will give you long lean muscles and not bulky ones. As a previous post of the line up of what Body Pump entails she is correct of that order. Also like she said one track is squats and one is lunges and you can ask the instructor for modifications. If you are looking to get results from Body Pump you need to take it 2 times a week (u can take it more if u like just not recommended back to back days in order for your muscles to have a rest day). Defin. go light at first and focus on form, if you aren't using the correct form you will cause injury and won't get results as well. Body Pump and CX Worx is the only weight lifting/training I do besides a couple different exercises at home to work on adding strength to my lower back and pecks because they are two weak muscle areas for me I am trying to give them a little extra attention. CX worx is a half hour class that concentrates on your core. AWESOME and challenging class, it has finally fit into my current schedule and I only have been doing it a month and I started to notice a difference in things after only 2 classes. I also take Les Mills Body Combat, and Body Flow. Both are also great classes if your gym offers them. I do Zumba as well. Feel free to add me as a friend if you would like or I would be glad to help you out with any other questions you if I can.

I am fascinated. How does body pump lengthen the fixed points on your bones that your muscles attach to exactly? Since that's the only way I can think of that would make a muscle longer....or is there another way I do not know about?

Mine aren't showing very well, how do I make the bulky ones?

And why are you calling them lean muscles? Isn't that the definition of a muscle? I get just as confused when someone talks about 'assless' chaps...it's the same as saying assless assless pants.

If you want bulky muscle you need to do heavy lifting weights, Here is a little info straight from Les Mills, maybe this will be a better explanation. http://w3.lesmills.com/global/en/classes/bodypump/the-rep-effect/

Doing body pump did not make my muscles longer or leaner (really, not possible) than they are now that I am lifting heavier. I actually think I am getting more "toned" with the heavy lifting and I'm definitely increasing my strength faster than I did with pump. Lifting Heavy is not going to send someone into muscle building overdrive. Female bodybuilders take years (and most often steroids) to get the muscle mass. I think Les Mills is trying to feed into the "don't build bulk" marketing jabber that keeps many women on the elliptical for 60 min a day. Being strong and lifting heavy will help you look lean with well defined muscles. The other factor that plays into how your muscles look is also how much fat is on top of them.

And I know I am opening myself up to various comments, but this is me on heavy lifting. Bulky? It is a matter of opinion.

dallas4u · February 2013

I have been taking Body Pump for all but 3 years now, taking body pump will give you long lean muscles and not bulky ones. As a previous post of the line up of what Body Pump entails she is correct of that order. Also like she said one track is squats and one is lunges and you can ask the instructor for modifications. If you are looking to get results from Body Pump you need to take it 2 times a week (u can take it more if u like just not recommended back to back days in order for your muscles to have a rest day). Defin. go light at first and focus on form, if you aren't using the correct form you will cause injury and won't get results as well. Body Pump and CX Worx is the only weight lifting/training I do besides a couple different exercises at home to work on adding strength to my lower back and pecks because they are two weak muscle areas for me I am trying to give them a little extra attention. CX worx is a half hour class that concentrates on your core. AWESOME and challenging class, it has finally fit into my current schedule and I only have been doing it a month and I started to notice a difference in things after only 2 classes. I also take Les Mills Body Combat, and Body Flow. Both are also great classes if your gym offers them. I do Zumba as well. Feel free to add me as a friend if you would like or I would be glad to help you out with any other questions you if I can.

I am fascinated. How does body pump lengthen the fixed points on your bones that your muscles attach to exactly? Since that's the only way I can think of that would make a muscle longer....or is there another way I do not know about?

Mine aren't showing very well, how do I make the bulky ones?

And why are you calling them lean muscles? Isn't that the definition of a muscle? I get just as confused when someone talks about 'assless' chaps...it's the same as saying assless assless pants.

If you want bulky muscle you need to do heavy lifting weights, Here is a little info straight from Les Mills, maybe this will be a better explanation. http://w3.lesmills.com/global/en/classes/bodypump/the-rep-effect/

Doing body pump did not make my muscles longer or leaner (really, not possible) than they are now that I am lifting heavier. I actually think I am getting more "toned" with the heavy lifting and I'm definitely increasing my strength faster than I did with pump. Lifting Heavy is not going to send someone into muscle building overdrive. Female bodybuilders take years (and most often steroids) to get the muscle mass. I think Les Mills is trying to feed into the "don't build bulk" marketing jabber that keeps many women on the elliptical for 60 min a day. Being strong and lifting heavy will help you look lean with well defined muscles. The other factor that plays into how your muscles look is also how much fat is on top of them.

And I know I am opening myself up to various comments, but this is me on heavy lifting. Bulky? It is a matter of opinion.

NICE ABS!!!! I am coveting them right now! I would say that I would like your ab and arm definition. That is what I am wanting to attempt. Here is the thing with my body. I am very short and can put on weight easily. I will never be a skinny person. I have a Kim Kardashian type body (cannot stand her but that is the best way to describe myself). I am 5'1" with that type of build. When I was growing up, I had a Mary Lou Retton build. Short, muscular. Small Waist. Big booty. A curse and a blessing.

You are bold to put up that pic. You look awesome!

CoraGregoryCPA · February 2013

At my Gym, the Les Mills instructors with the best bodies are the ones that teach Bodystep, Bodypump and the spin class. The other aerobic instructors that teach bodycombat or Zumba are extra thick. By looking at them, I'd say Bodypump, step and spin are the best for weightloss and toning. I'm in a strength training class twice a week outside of bodypump, but I think with bodypump you have to keep increasing your weights (gradually) and work to exhaustion.

GETTING TONED w/ BodyPump and other Group classes

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