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Potential Women's Workout Plan?

zenayru
zenayru Posts: 5
edited February 8 in Fitness and Exercise
Hello everyone!

So, I've exercised consistently before, but I've never really stuck to a plan. I think doing so would really benefit me, so I could accurately track my progress and work toward a goal.

I'm 23, 5'4" and 130-135 lbs and female. My frame, muscularly speaking, is pretty weak. My goal is to eventually lose 15-20 pounds of fat and gain some muscle to replace it. Up until now, I've been doing cardio at least 30 minutes form 3-5 days a week.

This is the plan I've come up with:

Monday: 30-45 min lower body strength + 15 min cardio

Tuesday: 45 min - 1 hour cardio

Wednesday: 30-45 min upper bodystrength + 15 min cardio

Thursday: 30-45 min strength + 15 min cardio

Friday: 30 minute cardio if time permits

Saturday: Whatever!

Sunday: 30-45 min upper body strength + 15 min cardio

Cardio will be a mix of stationary bike, elliptical, Just Dance, and Dance Dance Revolution on difficult.

For strength, I'm still in the process of choosing moves to do. But I'm going to keep track of them each week. I have a slightly bad leg (hip and knee joint pain), so I'm trying to keep that in mind when choosing particular moves.

Pairing with a 1,200 - 1,500 calorie a day diet with primarily all "clean" meals, home-cooked and unprocessed. Probably a cheat day, and a night I can drink haha.

So yeah - comments and suggestions please! :)

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    that's more of a basic outline than an actual plan that we can yea or nay. but as an outline it's cool, i guess
  • firstsip
    firstsip Posts: 8,399 Member
    1200 seems very low with the amount of weight you want to lose, the LBM you want to maintain and eventually build, and the amount of exercise you want to do. 1400 or 1500 with an emphasis on protein would probably work better as baseline; so I'm saying 1500+ would be standard.

    What are you planning to do for your weight lifting?
  • zenayru
    zenayru Posts: 5
    I was thinking of a plan like this:

    http://cdn.simplyshredded.com/wp-content/uploads/2010/07/111.png

    And modifying it based on skill level, and removing/replacing exercises that are particularly hard on my knees.
  • zenayru
    zenayru Posts: 5
    I'm going to try to make it so 40% of my calories come from protein! I have a good protein powder to help me with this, too.
    I'll eat back most of the calories I burn when I exercise, too.

    Also, I forgot to mention - I will also be stretching after each workout. :)
  • JessMahoney1
    JessMahoney1 Posts: 86 Member
    I agree with the person above, its more of an outline, but yes, a good outline that you can edit to what will suit you more as you go along - Maybe add more or less of something each day. Don't forget your rest days though!! Otherwise you won't give your body any time to recover and can cause injury. I would suggest put your Saturday - whatever day to rest day - rest days can still include gentle exercise like a leisurely walk
  • JoRocka
    JoRocka Posts: 17,525 Member
    the same as a man's workout plan

    Strong lifts
    Starting strength
    new rules of lifting/New Rules of lifting for women

    that's really all you need to know right now
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    the same as a man's workout plan

    Strong lifts
    Starting strength
    new rules of lifting/New Rules of lifting for women

    that's really all you need to know right now

    Most important thing to take home from this reply (which is 100% true) is "same as a man's workout plan"

    The idea that there is such a thing as a workout specific to women is a myth that's been perpetuated for decades now, and despite the fact that it's been debunked time and time again, people still stick to it. Grab something heavy. So heavy you can count on one or both hands how many times you can lift it up and put it back down before you're so blitzed you need to take a breather. Deadlift it. Squat it. Press it over your head. Bench press it. And depending on which book you're following, row it or power clean it. Rinse and repeat 3x a week. Done.
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    "Women are special and need special workouts."
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    And I read the thread title as a workout plan for a potential woman. :laugh::laugh::laugh:

    But yeah, it seems fine as an outline.
  • zenayru
    zenayru Posts: 5
    Thanks everyone! :) I'll take more advice if anyone has it. Wanted to make sure I wasn't doing too much or too little!
  • TR0berts
    TR0berts Posts: 7,739 Member
    the same as a man's workout plan

    Strong lifts
    Starting strength
    new rules of lifting/New Rules of lifting for women

    that's really all you need to know right now


    ^^^
    Listen to this woman. Trust me.
This discussion has been closed.

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