Workout Routine! Help Please!

hayalaham

Hey guys,

I'm new to MFP and I need a little help starting. First off, I'd like to thank everyone who has motivated and supported me in the short time I've been on here. Anyways, I want to point out that I have altered the way I eat ever since joining. I don't starve myself, I eat when I get hungry and when I do I try to make it healthy. I've cut out most processed foods, I haven't eaten any fast food in over a month, same with any type of pop, and I try to incorporate vegies, fruits, and lots of proteins into my meals. I still have a hard time completely cutting carbs but when I do consume carbs they're in moderation. I am 5ft tall. My measurements are that of an hourglass, 39-29-39. A lot of my weight comes from my chest, 32DDD unfortunately. Overall I'm 130 pounds, However, if you look at my pictures, you'll notice that I carry weight differently. I gained the weight over this past fall (Over the past month I've lost about 3 pounds but it fluctuates so I will not count it in this). I really need help losing the weight (approx. 20 pounds hopefully) and dropping my BF%, that's why I'm turning to all of you to help me devise a workout plan for 6 days a week (which is how often I go to the gym/week). Currently, I do HIIT cardio (10-15 reps), then I do some light weights for my biceps (10 pounds), for triceps (30 pounds) then squats holding a 20-30 pound bar, and then I do 2-3 different ab exercises. I feel like I'm not doing it right because I haven't really noticed a change in my body, I've been doing this for a month so I feel like I should see more results, especially since most of my life I have gained and lost weight in a slightly easy manner (not too hard, but not extremely easy). I want to start lifting heavy because I heard it's not just good for men, but for women too, but I don't really know what exactly that entails, and I also want to burn fat on my stomach area, as well as tone my legs and butt. If you guys could please help me devise a workout plan for my body type for 6 days a week, I would appreciate it so much. Honestly, I would get a personal fitness trainer but I'm a full time pre-med student so I can't afford to. Thank you so much in advance!

TavistockToad

light weights

this is why you're not seeing results.

lift HEAVY weights

bdamaster60

I want to start lifting heavy because I heard it's not just good for men, but for women too, but I don't really know what exactly that entails, and I also want to burn fat on my stomach area, as well as tone my legs and butt. If you guys could please help me devise a workout plan for my body type for 6 days a week, I would appreciate it so much.

First, lift heavy. Continue what you are doing for weights but with heavier weights is pretty much what it entails and a few other things.
Second, fat around the stomach area. You cannot spot reduce. Its impossible through diet and exercise. Surgery it is possible.
Third, PM/add I would love help design a program for you.

girlinahat

squats
deadlifts
bench press
etc.

go for compound lifts. the biceps and tricep isolation exercises should be to supplement the compound moves. abs get firmer by taking away fat - ie. through diet.

look at some of the basic lifting programmes such as Starting Strength and Stronglifts and read New Rules of Lifting for Women (even if you don't follow the programme the first half is an excellent explanation of WHY to lift).

lift heavier weights and importanttly lift even heavier weights after that. If you can easily do 12 reps of a weight then you need to increase it.

ilovedeadlifts

Stronglifts or some kind of 5x5 program would be a great start.
it's simple and effective