Help me form an exercise plan?

I do exercise but maybe someone can get me a better plan.

Here's my situation:

I am five two and barely hundred pounds (a little underweight) but I am going to start some medication that will cause me to probably reach a healthy BMI.  Normally I can eat whatever and I don't gain any weight. Either way, I want to be healthy and not have the medication cause me to gain too much weight.

My goal is to gain muscle, and to have an extremely flat stomach :P I am also trying to start eating healthy (I have a tendency to not eat vegetables and eat poutines and that sort)  and have started running three times a week at the gym and doing other exercises at home.

Anyone want to recommend a good plan to for a small person like me? How long would it take me to get say a very flat stomach and at least some muscle definition in my arms/what should I be doing?

Thanks! :D

P.S I don't really want to lose weight if you didn't that lol

Recommending exercise plans are about as personal as picking underwear.  I can however, make some general recommendations.

First off - nutrition!!! nutrition!!! nutrition!!!, if I didn't stress it enough I will be of no help to you.  Make sure your body gets the proper nutrition (as well as sleep).  Your body will be unresponsive otherwise to the effort you put in.  To build muscle, you will need protein and your body will need all the other vitamins and minerals to build healthy cells and have good metabolism.

If you are looking for overall health, do various types of exercise and change your routine about every 30 days.  Stick to exercise plans that have a bit of high intensity to them.  You want to include aerobic as well as anaerobic exercises (cardio and resistance).  If you wish to build muscle, weight lifting is the best way to do it.  Usually in a couple of months. you will notice results.

You will also need to monitor your body fat percentage.  For women, you want to keep 16 to 20% for optimum health and fitness.  If you go below that range you will start cutting into the fat reserves that you body uses for hormone production.  Female athletes run in this range.

You may want to check out some of the body building web sites like bodybuilding.com.  The principles are the same for body building as they are for body shaping.  Don't worry about becoming like some muscle bound hulk either.  This takes far more energy and obsession than the average person is willing to endure and it takes a long time to get like that.

Crossfit.com is also an excellent website for overall fitness.

Best Wishes!

Hi  :D hers you need to do  in order to gain some muscle  workout some weights.Hire a personal trainer if you can afford. If not just do it.

Monday to Friday weights weekend off.

Take care

Hi, As you said "Normally I can eat whatever and I don't gain any weight" maybe you are Ectomorph type, you just burn too much too fast to gain weight.

So, you need to eat more, and better 6 times a day, try to add protein to add muscle, and weight lifting as said above is a must! Cardio, well maybe only three times per week 45 minutes each, more of that will burn your food, and you will not be able to gain mass (muscle mass)

In my personal experience, to gain muscle I had to quit my spinning classes, and stick to 3 times a week with weight lifting.

You may be interest in reading

this If you are going to a gym try to start a weight lifting program instead of running until you see some muscle added, and some weight gained, try to gain weight slowly in order to gain only muscle and little fat, maybe 0.5 lbs a week could be ok. For that you may need to calculate your resting calorie needs (with CC) and add 250 to 300 to that number, take care to count all the job you do in a normal day, if you walk to work, or do any activity add in activities in CC (select sedentary before, in your profile). Once you have determined your calorie needs add those 250 or 300 cals and you will be gaining 0.5 lbs per week more or less, if you are in a weight lifting program and eating enough protein, 1.5 grams per kilo, or 0.75 per lbs that extra weight should be muscle. Try to pick a full body routing and give your body enough resting time, train only three non consecutive days. you will get lean and fit, once you are at your desire weight consume only the cals needed to maintain your weight and keep training, you may add some cardio (good for health) but be sure to count those calories and add them to your diet, otherwise you will loose weight.

Read this for, an idea of a weight lifting program for a novice person

Hello!

I'm a rural seasonal farmer and I move irregation pipe in the summer.  The pipes are 40 feet long and 70lbs each and have a center 33 inch riser.   I move 1/4 to a 1/2 mile of it - twice a day if I can.

In the winter I use a tread mill and and short 4' section of plastic pipe filled with 70 lbs of sand and a 33 inch "riser" pipe ON ONE END OF IT.  I grab the riser and pick it up by the center - then I get on the treadmill and SLOWLY walk on it for 20 three foot steps.  I then get off, take a small breather, and then pick it up and do it all over again.  I do this 33 times for a 1/4 mile and 66 times for a 1/2 mile.  I VARY ONE ARM TO THE OTHER ON THE RISER SO I DONT WORK OUT ONE ARM MORE THAN THE OTHER!!  :-)

Farmers gotta make do without and I do this in the winter so it does not HURT in the spring to start a season all over again.  I'd say adjust the weight to your size and do the 33 - 66 steps.  Works out my ab's, arm's, and legs really good!

Simple I know - but it works for me!  Makes me keep my strength and summer bod.  :-)