Need a new program.

heatherdear18

Hi everyone. Currently, I do cardio 6 days a week for 30-45 minutes. Followed by strength training, generally 30 minutes. I need a new program, preferably one that I do not have to pay for lol. Any suggestions?

ew_david

What are your goals? What do you like doing?

heatherdear18

_dracarys_ wrote: »

What are your goals? What do you like doing?

I'd like to lose 20 more lbs. I want to look good in a bathing suit, I want to look like the girl in my profile picture which is why it is there, that is my goal lol. I like strength training, but it is new to me.

ew_david

Well, the weight loss will come from your diet.

As for fitness, if you like strength training I'd find a program that suits you. New Rules of Lifting, Stronglifts, Starting Strength, All Pro are all good programs. @jemhh has a solid list.

CodyQuinlan

Do the 5x5 at 80% of your 1 rep max for strength program it focuses on compound movements deadlift, squat, bench and overhead press. Believe it or not you'll probably burn just as much calories if not more by focusing all your efforts on strength training and hypertrophy lifting. The more muscle you have the more calories you'll burn at a basal metabolic rate.

jemhh

_dracarys_ wrote: »

Well, the weight loss will come from your diet.

As for fitness, if you like strength training I'd find a program that suits you. New Rules of Lifting, Stronglifts, Starting Strength, All Pro are all good programs. @jemhh has a solid list.

List is below.

You may like Strong Curves. It was created by Bret Contreras, who is a trainer (has trained physique competitors) and is a well educated researcher. It's a book but he has put a pdf of the program template online (link is below) and has a ton of videos online. There's also a Strong Curves Facebook group, SC Ladies, that he posts to from time to time. He also posts on his website and has a periodic newsletter linking to various research, articles, etc.

* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

paulandrachelk

Started NROL about 4 weeks ago----love it!!!!!