Help me create a workout plan!

sprinkles2018

Hi everyone! Thanks in advance for any guidance you have. If there is already a useful post that I missed in my quick search about this, please feel free to point me in the right direction.

I am trying to figure out a good weekly workout plan that actually helps me reach my goals. Here are the pieces I'm working with right now:
* I want to lose 10 pounds or so
* I have a few events within the next month that I am aiming to look my best for, so admittedly I am looking for some quick results, but trying to keep a lifestyle change in mind for the long run
* I have never been good at strength training, but I understand it's important so I'm trying to work that into my schedule. I always find myself doing cardio because that's just naturally what I enjoy the most.
* I currently have an Orangetheory membership that allows me to go 2x/week.
* I have been using Autumn Calabrese's 21-day fix and 21-day fix extreme to fit in strength training about twice a week.
* I have access to a gym in my apartment building
* I am a law student, so my schedule is really flexible with lots of time between classes and being able to structure my own study schedule

I have been consistently working out for about 6 weeks now. I can run a 5K relatively easy, and I can tell I'm getting some muscles from the strength training I have been doing. But I still feel like there is this layer of fat covering it all, and my weight has stayed pretty much the same since I started. In the next few weeks, I am wiling to workout up to 7x/week if that's what it takes. But in the long-run, 4-5x/week is a more realistic goal.

I also realize diet is everything. I'm trying to focus on protein, I've cut out sugar completely, and my diet is about 80% clean I'd say.

So, who can help me put a good weekly workout schedule together!? I'd be forever grateful!

kaizaku

There is no quick fix. Try to eat clean 95% at least. I would suggest doing a full body workout rather than doing only one part. Starting off by doing push, squats, abs, core training to build a solid foundation before adding resistance /weights. Since you said you never been good in strength training. On my page, will try to post workout, plan, tips etc..

sammyliftsandeats

Eat in a deficit to lose fat.

Strength train using an established progressive overload program to help shape your body composition. Stronglifts, Starting Strength, or Strong Curves are all good programs.

sardelsa

You can check out this thread to help you:
community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Sounds like you are on the right track. Above all though, make sure you are eating in a deficit. Also important is getting enough protein and if cutting out sugar makes you feel good, great, but sugar in moderation isn't going to ruin your results or anything (unless it causes you to overeat, binge, etc). You don't have to eat 100% clean either to see results, so whatever you are doing now is good as long as you are eating less than you burn.

You don't have to burn yourself out and workout 7x per week, most beginner lifting programs have you lifting full body 3x per week, the other days you can fill with cardio (your Orangetheory ) or light rest/recovery. At this point with 10 lbs to lose, I would really focus on weight training... that is what is going to make the biggest difference in your physique.

Unfortunately results will not be quick, but stick with it and you will get there