@adiannon
would like to work on incorporating exercise back into my life and losing around 15-20 lbs to reduce fat while gaining muscle. (Don't care about scale weight as long as I'm losing fat & toning up)
"Toning up" is a marketing buzzword with no physiological meaning; your muscles have toned when flexed and no tone when not flexed. Physique goals invariably boil down to gaining muscle and losing fat.
my kidney doc told me to avoid HIIT & Cross Fit type workouts because of the focus on a fast heartbeat and overload of high-intensity. When I attempt HIIT workouts I get light-headed, get close to passing out, and develop hives.
You should see a doctor about an individualized treatment plan. Unfortunately, a public internet forum composed of untrained strangers unfamiliar with your medical history cannot offer diagnosis or treatment advice. Following any advice you receive may exacerbate existing problems or create new ones.
What I'm looking for:
- A home-based fitness guide for women
- A gym-based fitness guide for women
There is no difference in methodology when it comes to gender. Furthermore, there is no real difference between the location when it comes to programming, all that matters is your available equipment.
To gain muscle:
1) Follow a full body strength training program encompassing progressive overload on compound exercises
2) Aim for ~1g of protein per 1lb of bodyweight per day (
source)
3) Try to get 9 hours of sleep per day (
source)
Concurrent strength training and cardio training is optimal for fat loss (
source). Comparatively, strength training is superior to cardio training for the purposes of fat loss (
source). Building muscle mass increases your metabolism which means you burn more calories just sitting around (
source). HIIT (High Intensity Interval Training) and MICT (Moderate Intensity Continuous Training) are virtually identical in terms of fat loss and fat-free mass gain, so cardio modality is a matter of preference (
source). However, exercise is not the optimal way to lose fat. Further reading:
https://physiqonomics.com/fat-loss/#training-for-fat-loss
To lose fat, eat at a caloric deficit. Google "TDEE calculator" to estimate your daily caloric usage, then aim for approximately ~200-500 calories subtracted from this. Download a calorie tracker app and track your meals. Then adjust values based on the cause-effect relationship between your individual efforts and your individual results over a ~3-4 month period.
Focus on whole foods such as meat (red, white, fish), eggs, dairy, fruits, vegetables, beans, nuts, legumes, grains, etc. Prioritize high protein and high fiber. Avoid sugar and processed foods. For a more specific nutritional goal, try
Dr. Greger's Daily Dozen Checklist.
A high protein diet aids in fat loss (
source 1,
source 2), and increased protein intake can beneficially affect recovery times (
source) and reduce soreness (
source).