[walliewages]

Advice on what plan/program/challenge I should do?

Hi! I would like some advice on what plan/program/challenge I should do. I am a college student who would like to lose a little bit of fat, look better, and be a little stronger and in shape. I enjoy swimming as cardio every once in a while, attending the pilates and yoga classes at the gym, lifting not too heavy weights and walking but I am open to trying new things that will help me get to where I want to be.

Also:
Currently at 152lbs (would say i have a sort of athletic body type)
26.5 BMI
29.9% body fat
Any suggestions on what I should be aiming for?

 

[coarsenir]

It sounds like you have a solid foundation and a great mix of activities you enjoy! Since your goal is to lose some fat, look better, and gain strength without going too heavy, here’s a structured but flexible plan that fits your lifestyle:

Main Focus​

• Fat Loss → Moderate calorie deficit & consistent movement Space Waves
• Toning/Strength → Strength training + Pilates/Yoga
• Cardio & Endurance → Swimming & walking

---

1. Strength Training (3x per week) – Full Body Focus​

Goal: Build muscle without lifting too heavy, improve tone & metabolism.

• Reps & Sets: 3-4 sets of 8-12 reps
• Weights: Moderate, challenging but manageable
• Key Movements:
  • Squats or Goblet Squats
  • Romanian Deadlifts
  • Dumbbell Shoulder Press
  • Lat Pulldown or Assisted Pull-ups
  • Glute Bridges or Hip Thrusts
  • Planks or Core Work

Try progressive overload (gradually increasing reps or weights when it feels easier).

---

2. Cardio (2-3x per week) – Swimming & Walking​

Since you enjoy swimming, use it as your main cardio!

• Swimming (1-2x per week): 30-45 min session (mix of steady pace & sprints)
• Walking (daily if possible): Aim for 8,000-10,000 steps/day

---

3. Pilates & Yoga (1-2x per week)​

• Helps with core strength, flexibility & posture
• Balances out strength training

---

4. Nutrition Goals​

• Protein: ~100-120g per day (lean meats, fish, tofu, eggs, Greek yogurt)
• Calories: Slight deficit (around 1800-2000 kcal to start, adjust as needed)
• Healthy Fats & Carbs: Avocados, nuts, whole grains, fruits & veggies
• Hydration: At least 2-3L water per day

---

What Should You Aim For?​

Weight Goal: ~140-145 lbs (but focus more on body composition vs. weight)
Body Fat Goal: ~23-25% (for a leaner, toned look)
BMI: Less relevant since muscle affects it