Home workout program for a female?

Is there a good home workout program for a beginner?

by Ram132G via Bodybuilding.com Forums - Female Bodybuilding

Can't stop binging since show cancelled

I was all set to do a bikini comp March 28th, followed by one May 9th. Prep was going PERFECT - dropping 6-7lbs a month, I was 118lbs at 5'3" 2.5 weeks out, freaking perfect on prep for 12 weeks. This was going to be my second and third show ever. Hair, makeup, tanning, nails, everything was organized down to the last detail.

Both get cancelled. I'm still working bc I'm in the medical field so every day there are more restrictions to try and keep us safe. Everything around us getting shut down. The combination of these things (and my generalized anxiety, which was doing great until now).. Guys, I can't stop eating. People keep telling me to keep grinding and push for the May 23rd and June 6th shows. I can't even get excited about them. What if they get cancelled too? Even if they don't, it's like all fire has died. 12 weeks of pushing myself to the limit, only to repeat that process again. And now I'm getting worried about gaining all that weight back bc I'm binging until I feel sick. I still have a photoshoot lined up next week and now I'm just hoping I don't look like a pig by then. Please help.

Oh, and this is the second time this has happened - my first ever to-be show, grinded for weeks, gets cancelled bc they didn't have enough people. I ended up doing a much bigger show a month later, but same deal - I had lost my drive losing my previous show, cheated on my diet, and looked like **** at my actual first show. History repeats itself I guess.

by Neakelly via Bodybuilding.com Forums - Female Bodybuilding

Can you Lean out while gaining muscle?

Does it have to be one or the other? I do a weight lifting program 4 times a week plus cardio most days a week (sometimes I do yoga or core workouts instead of cardio). I started working out at 118, gained to 136 unintentionally (I was not lifting particularly- doing beach body programs like 21 day fix and T25 that focus on endurance vs muscle building). I got down to 128-130 but cannot lose the last few pounds to get back to my goal which is about 124. I know the scale is not the whole picture but I workout at home alone so it’s hard to ignore it completely. My thighs have definitely gotten bigger (but yay my waist is smaller). I would love to tighten up the remaining jiggle I have without losing muscle. I hesitate to focus too much on my diet (I eat mostly healthy without counting calories or tracking macros- I know there’s space to clean up my diet but not sure I will). I guess I’m mostly wondering why I can’t shed those few extra pounds. And, if it could really be all muscle (I definitely have put on quite a bit) and that’s why I can’t lose any more pounds on the scale? Then again I’d be happy just to shed the jiggly spots in my thighs and lower belly.

What to do? Probably throw out my scale I’m guessing?! It’s just hard to track progress otherwise.

by cupcake1007 via Bodybuilding.com Forums - Female Bodybuilding

Can I build muscle eating at maintanence

I’m a 20 year old female, been lifting for 1 year & 7 months now. I see some small changes in my body in terms of looking more toned but nothing drastic. Before lifting I was about 116-117lbs & now currently maintaining at around 122-123lbs. (Height is 5’8) I feel like I’m not making optimal progress & thought about lean bulking, however I keep reading up that lean bulking isn’t necessary & will just cause fat gain, & that maintenance calories is enough to put on muscle. but I seem to have platued in terms of seeing changes in my body. Do you think a lean bulk would be helpful? Or would I just get fat? I thought about lean bulking to around 140 before going on a mini cut, and then continue lean bulking from there. What do you guys think?

by yana999 via Bodybuilding.com Forums - Female Bodybuilding

Legs and booty

Hi! I need some help ,i need new legs and booty routine .But not sure my ideais good. Also not sure about legs and booty high or low reps for muscle gains :) Also not sure use more machines or just more free weights. For now my idea is tran legs and booty 2 times a week and 2 Upper body. Its my split,what do you think if its good i will start this routine from Monday .

1 Squat 4x8 or 6x8
2 Sumo 10x30 or 4x50
3 Romanian deadlft same sets and reps
4 Split squat 3x15-18 with dumbells
5 Lunges with barbell 4x15-18
6 Abductor 3x80
Try to do with heavy weights

Thank you :) Also in Wednesday i think to do Cardio and booty workout with mini ban :)

Another idea is this
Squat
Deadlift
Leg press
Cable squat
Leg curl
Adductor
Abductor
3 sets x 50 reps

:) Thank you again :)

by thisgirlwant via Bodybuilding.com Forums - Female Bodybuilding

Hey all :)

Looking to tone up for the beach this summer and curious what routines and diet advice youd have for me xD. Any pics of your progress would def motivate me, thanks!

by itskelsey21 via Bodybuilding.com Forums - Female Bodybuilding

Seeking Competition Bodybuilding Trainers, Teams, or Coaches in NOVA (Northern VA)

Hi Ladies,

My apologies if I didn't post this in the right place. I did a search but couldn't find any posts that weren't 10 years old! I'm looking for some advice and recommendations!

Since childhood, I've always been into fitness and lifting. I nearly competed when I lived in Vegas, but work was interfering and then I ended up relocating to the DC area to began school. I graduated last summer after 3 grueling years as a full-time student in a rigorous tech program and haven't hit the gym regularly since...which is SO unlike me. Saying that I was suffering from burn-out is a serious understatement.

BUT enough time has passed now and I'm finally ready to get back into the game. Prepping for a competition sounds like a great idea...it is something I've always wanted to do and now I'm finally in a position to do it. So my questions are:

A) Should I join a team? I'm usually a loner, but I'm open to trying it. I'm just curious if there's a benefit or not and I'm not sure how it helps you out at competition time. Does anyone know of a great team worth joining here in Northern VA?

B) Since I tend to be more of a lone wolf, does anyone know of a well-known competition trainer (or gym) in this area, with a solid reputation, preferably near Arlington, VA? I'll drive wherever, but I'd reeeeeally like to keep it close by if I could.

Extra deets:

- I want to do figure; not sure if that matters! And I want to do it naturally.

- I have memberships at all OneLife, Sport&Health, and 24 Hour Fitness locations. I just cancelled Gold's because the gyms here in Arlington are legit gross and crowded, or have shut down (Courthouse). I'll do whatever I have to do to access the right trainer at a more serious gym, but as of now, I just don't know where they are!

Thanks so much!

K

by LadyKD23 via Bodybuilding.com Forums - Female Bodybuilding

4 weeks out - no period...

Hey,

I am a little more than 4 weeks out from my next bikini competition. I haven't had my period this month now although I'm usually regular. Also had spotting 1-2x last month for no reason. I'm wondering if anyone lost their period during contest prep, but still had some symptoms? I feel bloated and a bit crampy. Not as bad as usual, but still.

99% positive I'm not pregnant.

Last year I stepped on stage and had my period on that day (fun!!), but I'm currently leaner than I was even on show day. I've had my period until this month... I'm eating quite a lot given I'm 4 weeks out (around 1600-1700 calories still), I don't feel like I am overtraining (5x lifting and 5x 40 minutes cardio). I'm not worried, just wondering what's your experience with lack of period during contest prep.

Thanks!

by maeva27 via Bodybuilding.com Forums - Female Bodybuilding