I am 29 years old. The past two weeks were my first days of training. I try to do my homework and read about training and nutrition, but it's a little bit overwhelming, and I am not sure if I am on the right track. I don't want to waste a lot of time and effort with no results.
My goal: I am not intending to be a bodybuilder or get in contests. I just want to put some muscles to protect my bones, be healthy, and have a beach body (with some curves). I know that everybody is different and that genes has a role to play, but just to clarify what I mean, when I say beach body, I think of Courteney Cox.
My weight: When I started it was 123.459 lbs (56 kg). Today it is 125.663 lbs (57 kg). I am, unfortunately, skinny fat. I have fat around my belly, my legs, and my breasts are a little bit saggy.
Food:
- My maintenance is around 1630 calories and I am aiming for 200 more calories. (1830).
- My macros: 50% C (229g) / 20% P (92g)/ 30% F (61g)
- Note: I move a lot with no goal + I am a teacher I spend a good portion of my day standing on my feet. I don't get my heartbeats high or anything, it's just regular walks. Fitbit says that I hit 12000 steps almost everyday easily. Sometimes 10000 Rarely, it gets around 8000.
Training:
3 times weekly (full body exercise):
- Weighted squats 3 sets of 10 (5kg/ 11 lbs)
- Push ups 3 sets of 10
- Bent over lifts 3 sets of 10 (5kg/ 11 lbs)
- Single arm overhead press 3 sets of 10 (3 kg/ 6.61 lbs)
- Single arm Bicep curls 3 sets of 10 (3 kg/ 6.61 lbs)
- Overhead triceps Extensions 3 sets of 10 (3 kg/ 6.61 lbs)
- Abdominal crunches 3 sets of 10 ((3 kg/ 6.61 lbs)
- Leg raises 3 sets of 10
- Side crunches 3 sets of 10
- Glut bridge 3 sets of 10
- Side Lying Hip Abduction 3 sets of 10
- Plank
- Side plank
- Lunges (5kg/ 11 lbs)
- Standing calf raises 3 sets of 10
Lastly, I train at home, and my weights are made at home (backpack). I am thinking about buying some equipments, but I want it to be minimal as possible because I don't have the space for it .Thinking about adjustable dumbbells, resistance bands, pull up bar. If you think I need to change anything or add anything please tell me, I am open to any suggestion.
Thank you
My goal: I am not intending to be a bodybuilder or get in contests. I just want to put some muscles to protect my bones, be healthy, and have a beach body (with some curves). I know that everybody is different and that genes has a role to play, but just to clarify what I mean, when I say beach body, I think of Courteney Cox.
My weight: When I started it was 123.459 lbs (56 kg). Today it is 125.663 lbs (57 kg). I am, unfortunately, skinny fat. I have fat around my belly, my legs, and my breasts are a little bit saggy.
Food:
- My maintenance is around 1630 calories and I am aiming for 200 more calories. (1830).
- My macros: 50% C (229g) / 20% P (92g)/ 30% F (61g)
- Note: I move a lot with no goal + I am a teacher I spend a good portion of my day standing on my feet. I don't get my heartbeats high or anything, it's just regular walks. Fitbit says that I hit 12000 steps almost everyday easily. Sometimes 10000 Rarely, it gets around 8000.
Training:
3 times weekly (full body exercise):
- Weighted squats 3 sets of 10 (5kg/ 11 lbs)
- Push ups 3 sets of 10
- Bent over lifts 3 sets of 10 (5kg/ 11 lbs)
- Single arm overhead press 3 sets of 10 (3 kg/ 6.61 lbs)
- Single arm Bicep curls 3 sets of 10 (3 kg/ 6.61 lbs)
- Overhead triceps Extensions 3 sets of 10 (3 kg/ 6.61 lbs)
- Abdominal crunches 3 sets of 10 ((3 kg/ 6.61 lbs)
- Leg raises 3 sets of 10
- Side crunches 3 sets of 10
- Glut bridge 3 sets of 10
- Side Lying Hip Abduction 3 sets of 10
- Plank
- Side plank
- Lunges (5kg/ 11 lbs)
- Standing calf raises 3 sets of 10
Lastly, I train at home, and my weights are made at home (backpack). I am thinking about buying some equipments, but I want it to be minimal as possible because I don't have the space for it .Thinking about adjustable dumbbells, resistance bands, pull up bar. If you think I need to change anything or add anything please tell me, I am open to any suggestion.
Thank you
by Lolwhy via Bodybuilding.com Forums - Female Bodybuilding
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