I’m just looking for a good workout routine for a beginner. For the past 10 yrs, I have been under doctors orders not to run, jump, or twist. After 2 patella realignments, I have finally been given the all clear to do what I want. I’m 21 yrs old 5’0” and 138lbs. I want to be down to at least 120, preferably 115. I need to build muscle in my legs, and would like to flatten and tone everything else.

Also, the surgeons removed 80% of my cartilage in my right knee, and 70% in my left, so I really need low-impact activities.

Hi Kaitie,

Welcome to Exercise Biology!

Do you have access to the gym?
How is your diet like?

If you can describe your question a bit more, we can help you better.

I do have access to a gym, and after May I will have access to a pool.

Breakfast usually consists of an egg white omelet, normally with just tomatoes and spinach and a piece of 12 grain toast and coffee.

After breakfast, I snack all day because I tend to have low blood sugar. I normally will grab a fruit or yogurt or cheese stick every couple hours. I may grab a 6in turkey sub for lunch every once in a while. Dinner is usually chicken or a salad.

I have already lost 9 lbs by just changing my diet, but now that I’ve been given the okay to workout, I hoping to become a lot healthier. I will say, I like carbs and sugar. I am addicted to coffee. I don’t drink soda very often, but will every once in a while (maybe twice a month). I will also emotionally eat when very stressed, so when midterms and finals come around, I go for bagels and cream cheese or pizza.

Hi Kaitie,

I think you are dong great! Just remember that it is easy to lose weight, but hard to maintain. So make the changes and let the numbers follow you.

You just have to focus on lifting. You can eat a bit more protein and be consistent. Most girls do’t eat enough protein. It is especially important when you try to lose weight.You can get a jug of protein powder. You can have it after your workout.

Write down what you are eating and get a approximate idea of how nay calories you are eating. http://www.fitday.com is a good site. And write back how nay carbs,protein and fat you are getting. 

A simple workout routine would be full body workout 3 days/week. 2 exercise for chest, back, legs, and shoulders for 1-2 sets of 10-15 repetitions.

Let us know if you have questions

and this article might help: http://www.exercisebiology.com/index.php/site/fitness-goals/