Complete Body Workout Suggestions

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beba

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Hello,

I have been trying to lose weight for a couple months now and I havn't seen many results. I have been reading different posts on this forum (the fat loss troubleshooting guide ect..) but I think I am missing something. Here are my stats:

Female, 26
H: 5'5"
W: 145
Body Fat: 33%
Goal Weight: 120 - 115

I was originally comsuming 2000 calories per day, but I have cut that back to 1300. I lost 3 pounds, but gained 3% in body fat. My diet now consists of lean proteins, veggies, and whole grains. Did I cut back too many calories too quickly?

I own a treadmill and I just started incorportating that into my regime, but I was hoping to get some pointers on some complete body workouts (to do from home) that will "blast my fat". It is my understanding that I need to incorporate a total body strength workout to work off my fat. But I am lost when it comes to this. Do I start with squats? lunges? crunches? Please help me! My biggest problem area are my hips and thighs, but I definately need an all over body toning.

I will be forever greatful to you!! Thank you in advance for your help and any suggestions!
 
what equipment do you have, weights etc,and it sounds like you lost muscle if you have lost 3lbs but gained bodyfat maybe to much cardio and not enough fuel.
 
beba said:
I was originally comsuming 2000 calories per day, but I have cut that back to 1300. I lost 3 pounds, but gained 3% in body fat. My diet now consists of lean proteins, veggies, and whole grains. Did I cut back too many calories too quickly?
Click to expand...

Your diet sounds good, but can you give us a bit more information? Diet is a huge part of weight loss and fitness, so it will help to get as much data as possible on that. :)
 
Here is what we need to help a little more...

-Diet in complete detail.
-If you are willing to purchase some dumbbells
 
I used to eat a lot of sweets, but I have cut them out of my diet. Now if I get the urge for sweets, I have a spoon full of honey or a cup of tea.

My Diet:

B: whole wheat bagel with ff cream cheese
S: slim fast shake, piece of fruit
L: salad with chicken breast ff dressing
S: fruit or raw veggies
D: lean protein, brown rice or roasted potato, steamed veggies and side salad

I don't drink pop. I have about 6 - 8 glasses of water a day, and I drink 2 cups of herbal tea a day.

I am obviously lacking in the excercising area. I have been searching the forums for info on total body workouts but I can't find any. If someone can just tell me where to look for trusted information on total body workouts that I can do. THANK YOU! THANK YOU! THANK YOU!
 
Yes, I am willing to purchase dumbells, if someone can tell me what I need to buy. I will do anything....please advise!
 
Diet-You need a complete protein source with every meal, ditch the slim fast! Those are not going to help you. If you need a quick drink meal replacement at least going with one you make yourself from protein powder an skim milk.

Exercise-We cannot just give you a routine especially us trainers, what we can tell though is point you in the right direction. If you want to make it super easy then get
and just follow the program in the book and it will teach you everything you need to know.

Want to make your own then here is what you need to keep it simple and easy.

-6-8 compound movements not isolated. A squat is a compound, uses more than one joint/muscle. A bicep curl would be a isolated, just one joint/muscle movement.
Good compounds...Squats, rows, dips, lunges...

-3 sets of 10-15 reps

I would recommend getting dumbbells. A set of adjustable ones would be best so that you can just buy more plates when needed.

It is a start, again without training you or knowing your actual history I have to stay more vague. Good Luck though and hope this helps.
 
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