Experience and knowledgable weight trainers please help.

Skyrocket123

I started off doing the Shred and also Ripped in 30. Currently can't exercise as I've got a herniated disc so laid up but planning my next moves.
I am a female, 5ft 6, weigh 132lbs and pretty lean now. Can see abs etc.
I would like to move it on to the next level and yesterday found this website:
http://www.bodybuilding.com/guides/female-20to39-fat-loss/intro
She seems to have a good plan but a lot of the exercises need gym equipment and whenever I have tried to go to the gym the weights room is dominated by men and I feel intimidated (because I am a beginner) and also I want to get focussed on this and waiting around to use equipment breaks that.
I can get myself a good dumbbell set for home and a couple of bits and pieces but I want to do my workouts from home, that's where I do best because I can just get on with it.
Could one of you experienced and knowledgable people please help me and design a workout with dumbbells that will do the following: I need a workout with weights to lose fat all over, get strong and lean and look the best I can. I know I won't bulk up because being a girl we don't make enough testosterone for that, I just want to continue with this journey I started. I can't start till I am better but I want to prepare (plus I can get the dumbbells for Christmas! Any help is massively appreciated and please feel free to add me!

Meggles63

Bump

Keenasgettingfitnhealthy

Bump - I haven't lost a lot but I would love to start strength training asap =D

djthom

That bodybuilding.com has a main page that lets you pick the body part you want to work and then shows you different excersises you can do use your own body weight or dumbbells.

shack1157

Bump

momof3and3

try kettlebells dvd...you can use dumbells with it instead...it really has helped me tone my arms, back, core and even legs...

tinastanley

I too was uncomfortable doing weight training at the gym (because of all the men). I decided one day, I had every right to be lifting weights asmuch as the men and that I wasn't going to let them intimidate me.So one weekend, I did alot of research on weight training online (bodybuildingtv.com is a great one) so I would sort of know what I was doing. With all the knowledge and information I got offline and my iPOD in hand, I headed to the gym and went right to work in the weight room. Listening to my music while I'm lifting weights allows me to ' tune out' everyone around me. After just a week or so, I started to feel comfortable and glad I took that first step to weight training. Don't let them intimidate you. You will be surprised of the support the men will give you when they see that you are serious about the weight training and not there just to mess around. Good Luck!

zjwe11

The best workout for your goals is one that incorporates strength, cardiovascular, and flexibility training. The plan on this website isn't bad, and uses minimal equipment. A resource you can use to augment this program is the ACE fitness library, found at :

http://www.acefitness.org/exerciselibrary/

Whenever you come to an exercise that you don't have the equipment for, use the library to find a replacement exercise that works the same muscle group. The exercises in your program and the exercises in the library are labeled this way.

With that being said, I strongly recommend (at least in the short term) working with a certified personal trainer with a degree in an exercise related field. Too often, people who do not have a strong background in exercise perform movements incorrectly and sustain injuries.

Good luck!

Helloitsdan

Most machines etc in a gym can be imitated using free weights or resistance bands.
On http://www.bodybuilding.com/exercises/ you can select an area to focus on.
On the next window you can select the type of equipment etc and it will show you videos on how to perform the move.
Unless you are doing deadlifts and heavy compound moves you can leave the gym and do this stuff at home!
=D