I’m new here and thought I would give this forum a try
I started my journey back in February and I motivated more than ever to get to my goal.
I weigh 165, my height is 5 ft 1, I’m 22 and female and my goal weight is 130. I don’t know what my body fat percentage is but I do know it’s definitely way way higher then any percentage of muscle that I have. I know my goal is to go down to 130 but it really also mainly is to decrease my body fat percentage (I have a lot surrounding my abdomen area, arms, thighs a little and glutes)
A medical condition I have is thalassemia, but thankfully it doesn’t effect my health. The only thing about it is that I can get low iron from time to time and as a result high intensity workouts like running, I’ll get short of breath easy. Will this affect my goal and me trying to reach it? Also, I have high levels of TROPONIN AND CK so I’m not really sure how to continue to exercise and get to my goal (whether I should keep going or not with my routine). The doctor said I can continue to exercise but she said it could be from not eating enough protein or drinking water. I still feel like maybe I should tailor my workouts due to this!???!
I started to strength train 3 times a week. For two days I’ll do a leg work out 3 sets of 15 (lunges, leg press, leg extensions, inner and our hip abduction machine) and once a week I will workout my arms 3 sets of 15 ( tricep rope, lat pull down, seated cable row, bicep curls). Before I warm up 15 mins on the elliptical moderate intensity.
My food intake is a bit crazy I have a sweet tooth and try my best not to indulge but I find it challenging
I’ll eat a half of a banana before workout with water and then after work out for breakfast I’ll have whole wheat toast with peanut butter with an apple and then for lunch I’ll have a lentil or quinoa salad and then for supper I’ll have whole wheat rice with a meat stew or something.
The thing is I don’t count calories and I haven’t noticed weight loss results since I started, (only some muscle in my arm and thighs a little) and I don’t like weighing myself because I start to obsess over it.
I’m still a newbie at the gym and I don’t know any other workout but the one above as I don’t know what I should target or whether or not I should increase cardio (whether or not it needs to be high intensity to effectively lose weight)
As for food I don’t know if I should count my calories? As I’m not sure if I’m exceeding it or not.
And any idea how long it could take to lose the fat/weight. Particularly my abdomen fat I have been trying for years
Bottom line is I would really appreciate it if someone helped me out together a solid food and workout plan (or anything online that could help) for a beginner (it can be at the gym or home workout doesn’t matter).