Check my routine, please!
Hi all, I'm hoping I can get some advice about my routine. I'm 5'4", 157 lbs., 30% body fat, and I'd like to get down to around 28-27% body fat and 150-155 lbs. I'm restricting calories but not extensively (using MyFitnessPal which puts me at 1580 but gives calories back for exercise), and have lost about 2 lbs. a month over the past three months. I really don't want to lose too much hip/breast tissue (although I know you can't specify where the fat comes off).
Right now, I take bellydance classes 2-3 hours a week and practice 1-2 hours at home (lots of core/shoulder strength, plus some legs), and I do the routine below 3x a week (takes about 30 min, then I add 10 min of yoga to cool down). I increase either weight or reps every other week or once a month depending on how accustomed I'm getting to the workout. I never lift two days in a row, and I always drink a protein shake or eat a protein bar after lifting (unless I'm about to eat a balanced dinner with protein). However, I don't get a lot of protein in my regular diet (just not a big meat eater).
Exercise are done more or less in this order, and I go through the whole routine twice. I just upped my weight from 15 lbs. dumbbells to 20 lbs.
Bicep Curls 6-12 reps
Tricep Extensions 8-14 reps
Bent Over Rows 8-14 reps
Lunges 20 reps (w/ dumbbells)
Bench Press 6-12 reps
Exercise Ball Crunches 25 reps
Pointers/Bird Dogs (25 counts of extended arm and leg moving up and down)
Squats 20 reps (w/ dumbbells)
Exercise Ball Push-Ups 6-12 reps (difficulty increased by moving further up on ball)
Calf Raises 16 reps (unweighted)
Overhead Press 6-12 reps (alternating arms)
Does anyone have advice on something I'm missing, or something I should change? I just don't feel like I'm gaining as much muscle as I should be! I'm not tightening up the way I expected. Thanks in advance!
35 lbs. lost from 1/04/10 to 5/29/10
Size 14 to Size 8, 41-35-44 to 38-28-38
Maintaining Size 8, 39-29-39
Striving for functional fitness!