Workout program for a skinny fat women?

skyhealth

Hey guys i'm 106lbs and 5"3
but I haven't got a lot of muscle and my whole body is not toned and is soft and jiggly. This is due to stupid low calorie dieting I have done, I have been eating around 1200-1300 calories a day and would like to increase that but I'm quite scared of gaining the weight I lost back. I need a strength training program that I can do 3 days a week and will help me get rid of this skinny fat look and help build some muscle.


Any suggestions of some simple strength training programs I can do at the gym 3 days per week?
And any tips on nutrition would be helpful aswell, thanks:)

loliblullama

Personally, I love Stronglifts. It is amazing, and very simple to follow. There's actually a group on here and they're super helpful and supportive,

You can find it here: http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

I've also heard good things about NROLFW & Starting Strength but haven't ever even looked into either of them, so honestly don't know enough to make a comment either way.

briebear77

New Rules of Lifting for Women is a great plan in my opinion! I highly recommend checking it out. But I've also heard Starting Strength and Stronglifts 5X5 (I think?) are very good for beginners.

katevarner

If you belong to a gym, you might also see if there is a way to get a plan from one of the trainers. They offer that free at my gym as part of the fee, but the fee is high, so I think they sorta have to.

Also, be prepared to gain a couple of pounds. If you start a lifting program and you gain muscle, you will likely also gain some weight. At your size, it will be almost impossible to gain muscle without it.

If you are scared of weight gain, see if your gym offers classes like Les Mills Body Pump, Pump or BodyCombat. Or you could look into a Jillian Michaels DVD. And keep in mind that muscle takes up less space than fat, so you can gain a little and still not get any bigger, maybe even get smaller.

skyhealth

Yeah at my gym the trainers make programs, but it has been 2 months and the program I have hasn't worked that well in building muscle, but maybe that is because I am eating 1200-1300 calories. One of them are writing me a new one but I was hoping on finding one that I know actually works.

I am interested in Stronglifts 5x5 but am a but confused by it as the workout seems pretty short, and I don't know how to do the exercises or add weight because in Australia its kgs not lbs and they don't have small enough plates to increase, and I also don't know the right weight to start off on :S

Right now I'm doing
Monday: 30 minute boxing class and 30 mintutes weight training program
Thursday: 45 minutes of weight training
Saturday: Les Mills Body Pump class

Other than that I am very sedentary, do you think I should put light exercise or sedetary when calculating TDEE?