I’m 27, female and just lost over 75 lbs (5 st 5 lbs for the UK), going from 234 lbs (16 st 10 lbs) to 159 lbs (11 st 5 lbs) over a year. I’m coming to the end of the weight that I wanted to lose (approx another 20 lbs to go) and wanted to start getting some good muscle tone, but don’t want to be buff like a bodybuilder or anything.

Just wanted to see if anyone knows a good routine to follow for a near beginner (have done light weightlifting, but nothing intensive) using dumbbells or basic equipment at home.

I do running 3-4 times a week for 20 mins a pop and ride my bike to work 5 days/wk at 1 hr/day for cardiovascular exercise. Just unsure how to mix my existing exercise plan with a new one for weightlifting, how to figure out rest days, if I need protein supplements, if I need to up my caloric and/or protein intake (I’m at 1300-1400 calories a day before exercise), etc.

Any help would be most appreciated! Some abs work in there would be very good (I’ve had two kids!!) TY