Routine Help

To start off im 18, female, 5'3 and im 110lbs, I know im already at healthy weight but looking at me i look as though i weigh alot more. My goal is really to lose body fat maybe replace fat with muscle, i would like to look thinner and defined.

I am completely sedentary, i walk less than 2,000 steps a day. I'm basically here for some guidance as to what to do and how i should go about my goals. Im wondering if anybody would be as kind as to help me with a workout routine, like i said im completely sedentary and have alot of time on my hands.
The only equipment available to me is two 5lb dumbbells and a treadmill i do however love calisthenics!

Im trying to make a 7 day plan, what days should i do cardio? how long for? how much should i aim to burn...and the same goes for Strength training/Calisthenics. Also what days should i rest and how much should i eat on active and sedentary days??

Monday - ??? (Exercise?) (Intake?)
Tuesday - ??? (Exercise?) (Intake?)
Wednesday - ??? (Exercise?) (Intake?)
Thursday -  ??? (Exercise?) (Intake?)
Friday -  ??? (Exercise?) (Intake?)
Saturday - ??? (Exercise?) (Intake?)
Sunday -  Rest Day! (1500)

thank you

Hi Elizabeth,

I've got good news and bad news. Good news, forget the treadmill, it's a drag and won't help you replace fat with muscle. Bad news, you need more than 5lb dumbells.

Your best bet, really, is to eat as healthy a diet as you can, trying to stick to the 60/20/20 rule, 60 percent (good) carbs, 20 percent protein and 20 percent (good) fat. Combine that with resistance (weight) training 3 days a week, making sure to rest a day before the next session.

If you can get access to a gym with circuit training machines, that's your best bet. Your goal is to get through your workout in 45 minutes or less and work all the major muscle groups in your body. You want to start out slow, focusing on good form and breathing...and when you're ready, ramp up the intensity so you're only doing a warmup set, and then 6-8 reps on each exercise to muscular failure. The more intensity you bring to your lifting, the muscle you'll grow. But remember, rest is a key, and as you work up to heavier weights, you'll need more rest, so after a couple months, you'll want to rest 2 to 3 days between workouts.

As for cardio, do something you enjoy outside like biking or walking on the beach, but you shouldn't overdo it there, because if you're keeping your calories low say 1200-1500 per day, your body won't be able to handle the extra stress put on by the lifting and cardio combined.

My two cents, hope that helps.

Dan

I had no idea how hard this was and ive only been at it for 2years lol,

So no cardio? wont that prevent me from losing fat, seeing as i do the bare minimum a day anyway? or make me look even bigger because that layer of fat will remain over my muscles?
My diet is getting better, im more along the lines of 60/20/30 im trying to fix that at the moment just having trouble figuring how many calories i need.

Unfortunatley i have no gym access thats why im hoping ill benefit from calisthenics,

thanks for the reply

How is this?

Sunday: Quads, Glutes, Hams
Monday: Chest & Triceps + (30 cardio)
Tuesday: 30-40 minutes Yoga
Wednesday: Biceps and Back + (30 cardio)
Thursday: Shoulders
Friday: Calves + (30 cardio)
Saturday: Rest [1500calories]

• Will this help me get in shape and lose fat? 
• Should i eat back the calories ive burned or keep a deficit

bump

First of all, don't use the weight machines at the gym - they are more likely to cause you injury than free weights. They certainly weren't designed for a 5'3" woman.

Don't eat below 1500, because you are still under 21. I'd suggest finding one of the teen calorie calculators (I think there are some under the Weight Loss forum FAQs), and eating around maintenance - you don't need to lose weight, and you won't be able to gain muscle at a deficit.

As for a weight routine - don't do a split routine like you put together. That might be appropriate for a chemically enhanced body builder who's been lifting for years. But for you, full body is going to be a lot more beneficial.

If you are interested, I think New Rules of Lifting for Women might be a good book for you to read. Plus, it has meal plans and lifting routines that are great.

edit to add: Just re-read my post, and it's most "don'ts"... I think that getting a professionally made routine (like New Rules) will be a lot more useful to you. Plus, the book is really helpful in just understanding what you are doing.

If you are able to get weights that go higher than 5lb (adjustable dumbbells are a good start), you can do most of the stuff in New Rules at home (it has at-home options for you).  If you can't, there are body weight routines, like Your Body Is a Barbell.

Amethystgirl-

2 sets x AMRAP each leg @ 333 30s rest (????)

What is "AMRAP" and what is the "@ 333" referring to?  I'm assuming that the 30s rest is 30 seconds of rests between sets, but I've never seen the other stuff.  Thanks.

@oddfunk, AMRAP is 'as many reps as possible' check this out

@amethyst, thank you so much! very interesting link i cant wait to try these out, ive heard alot about this book im going to try find it tomorrow.

I need 1500 sedentary so i worked out how much i need with exercise. Also i used to run 3miles a day until i started experiencing muscle loss, is this too much cardio? im not sure id be better doing cardio the same day or alternating what do you think?

Sunday: 30-40 minute Full Body Workout [1750]
Monday: 30 minute Cardio session [1650]
Tuesday: 30-40 minute Full Body Workout [1750]
Wednesday: 30 minute Cardio session [1650]
Thursday: 30-40 minute Full Body Workout [1750]
Friday: 30 minute Cardio session [1650]
Saturday: Rest [1500]

thanks alot i really do appreciate this

Original Post by oddfunk:

Amethystgirl-

2 sets x AMRAP each leg @ 333 30s rest (????)

What is "AMRAP" and what is the "@ 333" referring to?  I'm assuming that the 30s rest is 30 seconds of rests between sets, but I've never seen the other stuff.  Thanks.

elizabeth got AMRAP.

@333 means... say you are doing a squat - take 3 seconds going down, 3 sec at the bottom of the squat, and 3 sec going back up.

elizabeth - I think what you laid out was good! I don't think it's too much cardio, esp if you are getting enough protein. But you can always cut back on cardio (or do HIIT for shorter periods) if you feel it's too much.

Thanks so much you two and thank you for the links.  :)

Sorry to bring this up again, im having a little trouble with incorporating strength training, i have been following my plan of,

Sunday: 30-40 minute Full Body Workout [1750]
Monday: 30 minute Cardio session [1650]
Tuesday: 30-40 minute Full Body Workout [1750]
Wednesday: 30 minute Cardio session [1650]
Thursday: 30-40 minute Full Body Workout [1750]
Friday: 30 minute Cardio session [1650]
Saturday: Rest [1500]

Only problem is i have been doing the Jillian Micheal's 30 day shred as my "Full Body Workout" which i found out is actually cardio. I don't have Gym access nor Heavy Weights. What would you recommend to do now?

Im a big fan of the 'exercise TV' videos im about to go do the Jillian Michaels No More Trouble Zones (circuit training) and see how that goes other than that im back to square one, heeeeelp!

Did you ever take a look at the Your Body is a Barbell link? Even though it's done without weights, the movements and speed that you are going will make it challenging for quite a while, I'd guess.

Yes, i wasnt sure that would be as effective but if you think this is what i need to be doing ill print it out now and get to it. So to be clear i should do the upper body & lower body on the ST days, and my cardio days i can still alternate between running and the 30 day shred? Also i should eat less than i burn?

thanks so much amethystgirl

If you don't have access to weights (and don't have money or room to get your own), I think this is a good option. It's Alwyn Cosgrove's routine - I trust him.

Yeah, it's a upper/lower split, so you'll do something like

Sun - Upper, Tue - Lower, Thu - Upper, Sun - Lower, Tue - Upper, Thu - Lower, repeat

And keep doing the other stuff on off days as you like.

If your goal is to lose body fat, eat less than you burn, but not too much less - 500 cal deficit at most.

Ok this is what ill go by then, I just want to lose fat while 'toning' as ppl say thanks again i can get back on track

Sunday: (40minute) Strength [UPPER]
Monday: (30minute) Cardio "Treadmill"
Tuesday: (40minute) Strength [LOWER]
Wednesday: (30minute) Cardio "30 day Shred"
Thursday: (40minute) Strength [UPPER]
Friday: (30minute) Cardio "Treadmill"
Saturday: Rest

yep, and then the next week, the uppers and lowers switch (so that after 2 weeks, you'll have done each 3 times)

Ok thanks i got it, Just noticed my jeans fitting tighter i hope that is because i was eating at maintence while working out this week, huge put off grr