Exercise Routine Advice Needed

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PoppyEliseBea

New member
I'm a 5'3" 20 year old female that is currently weighing at 73.5 kg (11st and 8lbs) my dress size is UK 12-14. My goal is to be around 9st and dress size UK 10. My problem areas include my stomach, back fat and thighs, I would love to build on my bum/hip muscles and tone my stomach.

I have been going to the gym for 4 weeks now and have already lost 0.5kg, however I am unsure of what ratio of cardio to weights I should be doing. I find that my work outs last from 2-3 hours, I am worried that this could become a negative. I go to the gym 3 or 4 times a week and am eating clean as possible whilst consuming around 1200 calories a day without dairy and as little gluten as possible due to having IBS and being intolerant. My current routine in chronological order includes:

A 25 minute walk to gym
(Cardio)
300cal Exercise bike (24 mins) 2 minutes high intensity, 2 minutes low intensity.
200cal Rowing Machine (25 mins) (Sometime split into two sittings)

Weights
Chest Press 14 kg 50 reps
Chest Pull Down 21 kg 50 reps
Seated Row 21 kg 50 reps
Leg Press 30kg 50 reps
Chest Press 14 kg 50 reps
Chest Pull Down 21 kg 50 reps
Seated Row 21 kg 50 reps
Leg Press 30kg 50 reps

100 10kg squats (with the bar resting on the back of my neck)
10 Crunch x5
10 Second plans x5
10 Cross over crunch x5
10 Reaches x10 ( I lie on my back with my legs in the air and reach my feet (i have no idea what they are called ha)
10 Side lying leg lift left leg x10
10 Side lying leg lift right leg x10
100 10kg squats

100 squats
10 crunch x5
10 second plans x5
10 cross over crunch x5
10 reaches x10
10 Side lying leg lift left leg x10
10 Side lying leg lift right leg x10

100 10kg squats
10 crunch x5
10 second plans x5
10 cross over crunch x5
10 reaches x10
10 Side lying leg lift left leg x10
10 Side lying leg lift right leg x10
100 10kg squats
(Stretches)

Any advice on what exercises to do or how to improve is welcome!
 
You lost 0.5 kg in 4 week doing all of this? You need to check your diet, because clearly you're eating almost as much as you're burning. All of those exercises are completely unnecessary and looks like an overkill for me.
 
PoppyEliseBea said:
I'm a 5'3" 20 year old female that is currently weighing at 73.5 kg (11st and 8lbs) my dress size is UK 12-14. My goal is to be around 9st and dress size UK 10. My problem areas include my stomach, back fat and thighs, I would love to build on my bum/hip muscles and tone my stomach.

I have been going to the gym for 4 weeks now and have already lost 0.5kg, however I am unsure of what ratio of cardio to weights I should be doing. I find that my work outs last from 2-3 hours, I am worried that this could become a negative. I go to the gym 3 or 4 times a week and am eating clean as possible whilst consuming around 1200 calories a day without dairy and as little gluten as possible due to having IBS and being intolerant. My current routine in chronological order includes:

A 25 minute walk to gym
(Cardio)
300cal Exercise bike (24 mins) 2 minutes high intensity, 2 minutes low intensity.
200cal Rowing Machine (25 mins) (Sometime split into two sittings)

Weights
Chest Press 14 kg 50 reps
Chest Pull Down 21 kg 50 reps
Seated Row 21 kg 50 reps
Leg Press 30kg 50 reps
Chest Press 14 kg 50 reps
Chest Pull Down 21 kg 50 reps
Seated Row 21 kg 50 reps
Leg Press 30kg 50 reps

100 10kg squats (with the bar resting on the back of my neck)
10 Crunch x5
10 Second plans x5
10 Cross over crunch x5
10 Reaches x10 ( I lie on my back with my legs in the air and reach my feet (i have no idea what they are called ha)
10 Side lying leg lift left leg x10
10 Side lying leg lift right leg x10
100 10kg squats

100 squats
10 crunch x5
10 second plans x5
10 cross over crunch x5
10 reaches x10
10 Side lying leg lift left leg x10
10 Side lying leg lift right leg x10

100 10kg squats
10 crunch x5
10 second plans x5
10 cross over crunch x5
10 reaches x10
10 Side lying leg lift left leg x10
10 Side lying leg lift right leg x10
100 10kg squats
(Stretches)

Any advice on what exercises to do or how to improve is welcome!
Click to expand...
fatforge said:
You lost 0.5 kg in 4 week doing all of this? You need to check your diet, because clearly you're eating almost as much as you're burning. All of those exercises are completely unnecessary and looks like an overkill for me.
Click to expand...
fatforge said:
You lost 0.5 kg in 4 week doing all of this? You need to check your diet, because clearly you're eating almost as much as you're burning. All of those exercises are completely unnecessary and looks like an overkill for me.
Click to expand...

So how can I go about this better? By eating less and doing fewer exerciser?
 
PoppyEliseBea said:
So how can I go about this better? By eating less and doing fewer exerciser?
Click to expand...

Leave the exercise as is, but cut out a little bit of calories food wise. If you post exactly what you eat on a daily basis and how much of, it will be better to judge. Otherwise, it's just guess work.
 
Okay so for breakfast I usually have a banana, for lunch I either have chicken or a tin of tuna with lettuce, cucumber and sweetcorn with 1 or 2 eggs with a low fat fat yogurt. For dinner I either have spaghetti bolognese /pesto pasta with wholemeal or gluten free pasta, a jacket potato with beans/tuna, tomato soup or a homemade chicken ramen with eggs, spinach and spring onions. I either drink lemon water or low calorie fizzy water. For snacks I eat grapes, bananas or low cal custard (55cals). Thank you for help!
 
Okay, nevermind, you eat 1200 calories and do all of that? You're essentially starving yourself to death. First guess would be - re-feed your body, let it realise that you're not on a desert island. Up your calorie intake, SIGNIFICANTLY for a whole week. You need to be eating around 2000-2300 AT LEAST, with that amount of work. Once you get it to normal, start cutting 300-500 calories, and keep doing the exercises. It's either that or your hormones are out of whack, which means you should probably visit your doctor.
 
Well, judging by the picture, you lost a lot more than 0.5kg, do you have digital scales, or analog ones? Generally, digital ones are much more accurate. Something seems way too off. Do you weight yourself in full clothes, or just underwear? Make sure you're always consistent.
 
I use the digital scales at the gym fully clothed! I forget to mention that I do have a cheat day every Saturday and don't go to the gym on weekends. I think I'll book an appointment at the doctors to be on the safe side! I literally have no idea what I am doing when it comes to nutrition and weight loss so thank you for your help!
 
PoppyEliseBea said:
I use the digital scales at the gym fully clothed! I forget to mention that I do have a cheat day every Saturday and don't go to the gym on weekends. I think I'll book an appointment at the doctors to be on the safe side! I literally have no idea what I am doing when it comes to nutrition and weight loss so thank you for your help!
Click to expand...

Glad, I could provide some help at least. But according to your stats you posted, you are at around 1700 calories per day for maintenance + with all that exercise, you are probably close to 2000-2300. The fact that you eat only 1200 calories may mean that you're body is under massive stress all the time (it probably thinks it's on a stranded island), which forces it to retain fat and water.

Basically, long term you may even lose your period. My take is this- increase your calories to 2000 and continue exercising for a week, see what happens. But I highly recommend you check with your doctor, he can do the blood work to see whether your hormone levels are funny and he'll be able to make conclusions from that.

Take care!
 
Does your current diet leave you feeling full or hungry? If hungry then you're creating a lot of stress for your body which is a huge factor in weight gain. Health and optimal weight is achieved by eating healthy foods not by not eating. Listen to your body and give it as much as it's asking for, otherwise it sounds like you're doing great!
 
You're doing too much and not feeding your body enough. Your body thinks it's starving and is reacting accordingly by hoarding its fat stores. In most cases 1200 calories is just enough for your body to perform it's basic functions. Personally, I'd look at reducing the cardio. If I'm reading it right you're doing almost an hour of cardio every time you go to the gym. Try limiting it to 30 minutes tops. Make sure you're drinking plenty of water and consider bumping the calories a little.
 
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