can anyone help with a workout plan for the gym ?

hollydollymix91
hollydollymix91 Posts: 7 Member
edited November 2024 in Fitness and Exercise
Hi there so I'd like some help not sure really where to start I'll list what I'd like to achieve and hopefully someone can help.
I'd like to lose weight around 5 stone in total.
smaller waist.
toned stomach.
bigger bum.
bigger thighs.
I've started the gym after gaining weight and have been around 4 times in just over a week.
I normally warm up on the rowing machine, then do weight exercises then some cardio.
but could anyone help and let me know a specific plan please I'd really appreciate it.
I have polycystic ovaries and find it very difficult to lose weight.
I'm dieting as well.
Thanks

Replies

  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    Since you'd like larger thighs & tush, a program like Strong Curves should be up your alley.
    It's more glute/leg focused program.
    The book is available on Amazon
  • doktorglass
    doktorglass Posts: 91 Member
    hollydollymix91 wrote: »
    I'd like to lose weight around 5 stone in total.
    smaller waist.
    toned stomach.
    bigger bum.
    bigger thighs.

    I suggest that you try to not lose weight too aggressively.

    Smaller waist will come with weight loss.
    Toned stomach is just another way of saying that you want to lose body fat around the waist. And grow some muscles.
    Bigger bum-->squats, deadlifts, hip thrusts, lunges
    Bigger thighs-->squats, leg press, leg extensions

    Go heavy with everything!

    Try the book Strong Curves by Bret Contreras.
  • hollydollymix91
    hollydollymix91 Posts: 7 Member
    lishie_rebooted wrote: »
    Since you'd like larger thighs & tush, a program like Strong Curves should be up your alley.
    It's more glute/leg focused program.
    The book is available on Amazon
    lishie_rebooted wrote: »
    Since you'd like larger thighs & tush, a program like Strong Curves should be up your alley.
    It's more glute/leg focused program.
    The book is available on Amazon

    Oh thanks for your response hun I'll look into it

  • hollydollymix91
    hollydollymix91 Posts: 7 Member
    doktorglass wrote: »
    hollydollymix91 wrote: »
    I'd like to lose weight around 5 stone in total.
    smaller waist.
    toned stomach.
    bigger bum.
    bigger thighs.

    I suggest that you try to not lose weight too aggressively.

    Smaller waist will come with weight loss.
    Toned stomach is just another way of saying that you want to lose body fat around the waist. And grow some muscles.
    Bigger bum-->squats, deadlifts, hip thrusts, lunges
    Bigger thighs-->squats, leg press, leg extensions

    Go heavy with everything!

    Try the book Strong Curves by Bret Contreras.

    Thanks hun going to look into it and yeah I've been doing plenty lol

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    The weight loss will come from a calorie deficit, but if you have PCOS, keep carbs low too. Get tested for vitamin D and thyroid function, since those are more likely to be off.
  • MrsH78
    MrsH78 Posts: 46 Member
    edited May 2015
    No gym plan as I'm scared of them. But just wanted to say that I too have pcos and found it very difficult to lose weight. But before I had my baby last year i'd lost 5 stone with cardio and body weight DVDs (lots of Jillian michaels!), clean eating, low-ish carbs and a positive attitude - and my pcos went away. I'm back on it again now with 3.5 st to lose. You can do it. Good luck.
  • roymbstevens
    roymbstevens Posts: 31 Member
    I can strongly recommend a few DVDs that I have done in the past if that would interest you?
    Toned tum, thighs and bum = Squats, start light and slowly build up, its a compound move so hits all the right areas :smiley:
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Try bodybuilding.com. They have several free programs available based on your goals.
  • awnurmarc
    awnurmarc Posts: 125 Member
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • lseed87
    lseed87 Posts: 1,105 Member
    Pumpup is a great app. You put what machines you will be doing, how long, full body or other type workouts and it makes a custom plan
  • 999tigger
    999tigger Posts: 5,235 Member
    If you are going to use the rower as part of your cardio exercise regime (an excellent choice), then you should spend your first weeks learning proper technique, then you should gradually increase duration and intensity so its meaninful. At 5 stone to lose it means pacing yourself, but dont be like 75% of people who spend about 2 minuutes and just go through the motions. Also use a low setting and focus on technique, stroke rate (slowly but full strokes) and pace (how long it takes to cover 500m).
  • hollydollymix91
    hollydollymix91 Posts: 7 Member
    MrsH78 wrote: »
    No gym plan as I'm scared of them. But just wanted to say that I too have pcos and found it very difficult to lose weight. But before I had my baby last year i'd lost 5 stone with cardio and body weight DVDs (lots of Jillian michaels!), clean eating, low-ish carbs and a positive attitude - and my pcos went away. I'm back on it again now with 3.5 st to lose. You can do it. Good luck.
    Thanks hun your a star it's difficult but we will get there thanks for your support and positivity c

  • hollydollymix91
    hollydollymix91 Posts: 7 Member
    Cherimoose wrote: »
    The weight loss will come from a calorie deficit, but if you have PCOS, keep carbs low too. Get tested for vitamin D and thyroid function, since those are more likely to be off.
    Thanks hun I'm being checked for cushings syndrome at the moment but after they've finished messing about with me I'll get my thyroid checked thank you hun
  • hollydollymix91
    hollydollymix91 Posts: 7 Member
    999tigger wrote: »
    If you are going to use the rower as part of your cardio exercise regime (an excellent choice), then you should spend your first weeks learning proper technique, then you should gradually increase duration and intensity so its meaninful. At 5 stone to lose it means pacing yourself, but dont be like 75% of people who spend about 2 minuutes and just go through the motions. Also use a low setting and focus on technique, stroke rate (slowly but full strokes) and pace (how long it takes to cover 500m).

    Brilliant that's my fave at the gym cardio wise thanks for your help
  • hollydollymix91
    hollydollymix91 Posts: 7 Member
    lseed87 wrote: »
    Pumpup is a great app. You put what machines you will be doing, how long, full body or other type workouts and it makes a custom plan
    Thanks hun I'll check it out now x
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