Female Workout Plan?????

M

mcmercer

0
I am 23 yrs old, 5'2'', 115 lbs. I am looking to get toned and loose excess body fat. I belong to a gym and have full access to free weights, machines, and cardio machines.

I am looking for some general advice for a 3 day a week workout regimen. I would like to incorporate a full body workout keeping in mind I am a female and not wanting to add bulk muscle mass. Just tone and firm.

I am kind of clueless on where to begin with this so I am looking for a detailed workout plan that is realistic to keep up.

Looking forward to hearing your advice and starting up this workout plan.
 
I would do this for 3 weeks:2 setsX15 reps; 3Xweekly; run as a circuit with only 30 seconds rest between movements and 1 minute rest between the circuit

squat
bb or db bench
db lunges (15 reps each leg)
seated cable row
bicep curls on cable machine with rope
tricep extensions on cable machine with rope
cable crunches with rope

Then we'll drop the reps, up the sets, and add some varying movements when you're done with this 3 weeks. I'm sure others will chime in with their suggestions. Your first few weeks should be higher reps for anatomical adaptation purposes and then you get semi-creative. Regardless, lifting weights won't make you bulky....lots of calories is what builds up "mass" and "bulk." Keep in mind that moving a barbell doesn't mean you'll lose your femininity...no one just wakes up and they're muscle bound. Toning is a myth, the tone of a muscle is the result of how a mucle looks whether it's covered in fat or not.
 
Hi there,
first, please don't worry about bulking up. As a female you don't have the hormones for that. Gaining muscle takes some major work for women.

A full body routine 3 days a week is a good thing. Have you thought about consulting with a personal trainer? They would be able to help you best. Having a program catered to your goals, needs, abilities, etc is always a good thing.

Do you have any muscle groups that are more muscular than others? Have you ever weight trained before?

It's important to make sure you're hitting every muscle group. Start with higher reps, such as 12-15, and then increase the weights you use and decrease the total reps. Compound movements are great. It's a good idea to favor them over isolation movements.

Hope I helped. If yo uhave any questions, feel free to ask.

Sarah
 
If you do a full body routine 3 days a week... I would add cardio on the other days. I read your other post on the board as well. Don't worry about the number on the scale :) It's practically worthless.

The best way to lose fat and lean out is to follow these 5 tips for fat loss.

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink lots of water :)


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. Head over to for exercises and strength training logs.


All of the above things combined will result in fat loss.
 
I'm older, taller, and weigh a little more, but what I do is work out at home. That way, neither snow or kids or any other excuses can deter me!

You can keep your schedule as above and add some videos to the mix, or get a machine for cardio. (I do both, see my Diary on this site).
 
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