Ok I am 18, 5’3 and weigh 150lbs not sure how much body fat. I used to weigh 120lbs but then had a baby and have been out of shape since. Even when i weighed 120lbs i had problem areas. I have always had love handles, even when i had a 6pack i always had love handles.
My goals are to get back down to about 130lbs, loose the love handles, get toned, and get a thicker lower body (as in legs and butt). I have been working out for a week started this monday but i have only been running because i have no idea what type of workout to do. I have been running for 1mile a day then doing this stair stepping machine for 20minutes. I am only eating 1000 calories a day because i want to lose weight quick. Actually, i eat about 1200-1400 calories a day depending on what i burn while doing cardio.I am looking for advice on a workout plan.
Gina
Congratulations with taking this important step.
First start eating more. You need to eat at maintenance level at least once every 4 days in order to keep your metabolism up. Staying in calorie deficit for extended periods will only cause your body to hold onto the fat it has. Only cut by about 20%. Eating small frequent meals will boost your metabolism. get a balanced meal with protein, vegetables and good fats in every meal. Stay away from starchy carbs, sugar and trans fats.
You need to build muscle in order to keep the fat off. Muscle looks better too.
You don’t say whether you have access to a gym, but even if you have just a barbell you can do “Starting Strength”.
Even though strength may not be a priority for you, this is important for your other goals. Put effort into this.
Keep your cardio brief and intense. 5 min warmup, 20 minutes of intervals or sprints, 5 minute cool down. The more intense the workout, the more afterburn you will get and more calories you will burn after the exercise is over. Do exercises that work you legs since they are your largest muscles. Work up slowly with this. You don’t want to burn out right off the bat.
Stu
Just a quick one as I’m heading out. Go over the the MWA boards and read the articles by Jen Heath. She should be able to give you alot of helpful information. Also, there’s a topic on here by a girlie called Laura-Lightning (I think), there are alot of suggestions of routines on there, have a read of that (there’s also links to good reads on MWA).
Apart from that, welcome to the boards and happy lifting 
Yes i do have access to a gym. And thanks Roual i will read those.
Gina - The best advice I can give outside what has already been posted is to stick around T-Nation and post questions & learn stuff. It’s made such a difference to me over and above any other forum I’ve ever posted on.
Good luck and stick with us.
[Edit] And remember that Roual is no where near as hot as me so ignore him. ROFLMAO!
Roual - Love you like a brother really 
OK i have read the MWA and lauras thing… but i stil need help. can someone tell me some workouts to do… like a full week of workout… i have no idea where to start… my goals are stated up above. Please help. thanks
Hi Gina - How about something like the following to start off with. This is very basic and you’ll want to change it after a few weeks (maybe 6 to 8) but it’ll get you going on the right track.
It’s a full body workout that will start to get you back in shape. After you’ve done this for a while I’d start looking at changing the number of sets & reps and adding in squats & deads - i.e. more of the big compound movements, but that can wait a while yet.
Three times a week with a rest day in between each session …
Lower body …
Leg Press- 2 X 15
Dumbell Lunges - 2 X 15
Leg Curls - 2 X 15
Calve Raises - 2 X 15
Upper body …
Bench Press - 2 X 15
Shoulder Press - 2 X 15
Seated Row - 2 X 15
Triceps Pushdowns - 2 X 15
Biceps Curls - 2 X 15
That’s it! If you feel like you want to do more then throw in some HIIT on one or two of your off days but I’d recommend getting into the habbit of just going to the gym first so as not to overwhelm yourself with your new lifestyle.
Stewards link to the Starting Strength article is another great place to start but the above will break you in very gently to working out in the gym. I’m sure you’ll soon be hungry for more!
Also, as has already been said, start eating more.
Thanks i will start off with that workout… i just had no idea what to start off with! How many calories should i be eating… because a doctor told me to lose weight fast to eat 800 calories and workout.
That Doctor should lose his license.
Yes strength training is important and will help keep the fat off. It does this by building muscle. It does not contribute to fat loss in any significant way, fat loss is about diet.
800 calories is a starvation diet. You will lose muscle, put your heart at risk and kill your metabolism.
Read the “7 habits” article by Berardi on this site.
Eat enough to break even. Lower calories by 20% and see if you lose weight. Lower a little more if you are not. You will likely be at about 10-12 calories/lb at that stage. So for you 1500 calories will probably be right. Once every 4 days eat enough to break even or actually into surplus. This would only be on a heavy lifting day. You might need to eat over 2000 calories that day. That’s not hard because on those days you will eat a large bowl of oat meal about an hour before working out and you consume protein and high GI carbs in your post workout shake.
Don’t expect a rapid weight loss. 1 lb/ week is loads. Don’t worry about getting to a weight. Look in the mirror. Muscle weighs more than fat so the mirror and measuringtape will tell you more than the scale.
Stu
What about an ab workout? and what is HIIT? Thanks for all the advice its very helpful
[quote]GinaK wrote:
What about an ab workout? and what is HIIT? Thanks for all the advice its very helpful[/quote]
do some decline medicine ball sitps. If you want to try to learn how to deadlift. They are great for everything from back/abs and below.
HIIT = High Intensity Interval Training.
In the program Renton gave you you should add ab work. Hanging leg raises with your knees to your elbows. Back extensions on a Glute Ham Raise machine is you have access to one.
Once you get to a squat and deadlift program your abs and lowerback will be worked in those exercises but you need to build a foundation now as that will be your weak point. (It’s everyonee’s weak point). Go heavy on the ab exercise. Thain abs like any other muscle.