Any personal trainers or fitness gurus? I need a workout plan for this month?

[Anonymous]

I recently got into fitness and I love how working out feels and the benefits but every time I go to the gym I don't really know what to do. I'm open to weight lifting and cardio but my main goal is to kinda transform my body and build muscle since I'm curvy and I have some fat on my body. I'm 16, 135 lbs, my measurements are 32-27-39 so I'm a pear shape. I like working out at home mostly but I have access to a gym. I'm really motivated right now and I want to make it happen, can someone help me?

[emmy867]

Do cardio six days a week. Four of these days, you should run. Do two short runs (start around 2 and work up to 3-4 miles, preferably on trails to prevent injury) at a medium intensity, one speed workout (on a track or treadmill) at a high intensity, and one long run (start at 5 miles and work up to 7 if you can) at a low intensity. Two days a week, take a fitness class if you can. If not, ride a stationary bike one day for 30 minutes to one hour at a medium intensity, with bursts of high intensity two out of every ten minutes. The other day, swim for 45 minutes at a medium intensity.
Do strength training 3 days a week - the same days as your short runs, and then one of your cross-training days. Half of what you do should be body-weight (push-ups, pull-ups, etc). To build lean muscle, use small weights and many reps. Use your whole body instead of isolating a single muscle group (throwing a weighted ball while you squat instead of using a leg press machine).
On your recovery day, do yoga (I recommend Vinyasa). It will improve flexibility, prevent injury, and build strength. There are videos online if you can't take a class.
After every run, do core exercises like crunches and planks, as well as hip strengthening exercises. This will also prevent injury and tone your body.

To sustain this activity level, you need to eat minimally-processed, nutrient-dense food. Healthy carbs like quinoa and Ezekiel bread also provide fiber, protein, and minerals like iron (you need a lot of this because a. you're growing and b. you lose iron when you have your period). Eat plenty of fresh fruits and vegetables, and lean protein like fish, beans, and lean meat. However, it is important to have fat in your diet. Nuts, eggs, and healthy oils like olive and coconut oil are good sources of this, and provide many vitamins and minerals.
Take a multivitamin daily and try to drink 10 ounces of water every other hour, from the time you wake up to the time you go to sleep. Your water consumption, in ounces, should be half of your weight in pounds.

I wouldn't try to lose weight if I were you, but I think that if you do this, some weight will come off.

Using an app like MyFitnessPal could help you keep track of food, exercise, and measurements.

I wish you the best of luck!

Note: I am an athlete (cross country & swim), and my father is a certified triathlon coach. I have learned a lot from him, but am NOT a doctor! This is based off my workouts, but if it feels like too much, STOP!!

[Anonymous]

Walking is the best exercise you can do for overall fitness. You don't need to lose weight or anything, just more in shape. Walking is prefect for that

[Asker]

Thank you😃

[BroBroncoski]

Lol not fitness guru but I do know about it and if you wanna build muscle, You gotta lift and eat above your cals with higher proteins. Do mixed body training for first month