Lean muscle for a woman?

Question

I want to lose fat and tighten up my body while gaining lean muscle. I pretty much want everything to stay in place no matter what I do. My equiment is the gym, a small state park area next to my house, and a pilates class once a week. What can I do with these things to get the weight loss and the muscle?

I just want a workout plan, not a diet or life plan. Thank you. :-)

I'm asking people who have workout experiance which apparently you don't.

Answer 1

Definitely train the whole body. Here are some examples.
Legs: Squats, leg presses, lunges, leg curls
Back: Lat pulldowns, dumbell rows, cable rows
Chest: Bench press, dumbell press
Arms: Barbell curls, dumbell curls, concentration curls, cable tricep pushdowns, tricep extensions
Abs: Bent knee situps, crunches, leg raises.

Make sure that you use proper form. Also, some cardio helps.

With all that being said, nutrition is more important than both types of exercise combined. Make sure that you eat balanced meals that provide all of the essential nutrients while minimizing the empty calories.

Here are some links to a weekly workout and a sample meal plan.