Hi girls,
I've been active in the other parts of the forum since a couple months now and gained/shared some experience about cardio/running and nutrition. Next to that i'm also lifting and gaining some muscle. Now, my girlfriend sees the results of me working out, loosing fat, getting fitter and watching my nutrition and is obviously happy with my gains and certainly gets exited when i show her what my final goals in a couple years are
.
So I tried to encourage here too to get fitter too because she always wanted to loose some fat too in the last couple years which didn't really happen. (because she didn't dedicate time to it + watching nutrition is hard for her).
I talked to her to find out what her goals are/should be and we came up with the following conclusion:
1. Lose around 3-4 kilo's fat.
2. Have more visible definition in her legs/buttocks/belly/back/shoulders.
3. Have a flat stomach, no sixpack
4. No muscular look, but a healthy lean-looking 'sportive' female body.
5. No muscle gaining for her
EDIT: If i interpret the info in the bulking part of the forum right, she doesn't want to train for hypertrophy/muscular power-explosion power nor strength, but more for endurence with a bit of strength? am i right?
Her current stats are:
Weight: 58kg
Height: 170 cm
BMI: 20 (i know this doesn't learn a lot but since we don't know her bodyfat% and she doesn't want to post pictures i thought it might be helpful).
Bodyfat: no caliper but i guess it's around 20/25%?
Age: 22
Female
With these stats she doesn't really have to loose weight, we know that. She doesn't really have belly-fat, but she has some fat in the hamstring-buttocks area, which is fat she want te loose. Now I already explained her that 'toning' the muscles doesn't work and that she can't loose fat in a specific bodypart. So she'll just do cardio to loose fat and eventually she'll get the buttocks she wants
. I also explained her that while she gets more active and works her muscles she'll gain some weight of that and that she had to take in account that when she steps on the scales :p.
So she started running already, sometimes we go running together and she runs here pace in the park and i do mine, which is faster and encourages her to get better. It's pretty fun too to do it together like that.
She is now able to run around 45/50minutes. And the one time she measured her distance it was around 7km so i'm thinking she runs around 9-9.5 kmph which is pretty ok to loose fat. She tries to runs 3 times a week but since she has exams this results in an average of let's say 2 times a week:) Also, she does soem ropeskipping every 3 weeks ar so, and when she's bored of running she alternates a running session with a stationary bike session, she she variates her cardio.
So can someone please help me to design a good workout for her?- She'll build up the cardio (after her exams) to around 150 minutes average per week. And we'll see from there to add another 30 minutes until she has 180 a week. Would this be ok?
- She wants to dedicate around 150 minutes per week to her bodybuilding trainings/routine. We figured 3 sessions of 45/50 minutes would fit into her schedule. Or if it's needed 4 sessions of 35 minutes? But 3 sessions would work better.
- We want her on a bodyweight schedule so she can do it without equipment and at home.
- She had no pull-up bar at the moment and i checked her house/room/garden to try and fix her something to use it for but there is no really safe way to do that. Buying one is something she considers to do when she's still doing bodybuilding after a couple months so she really knows it's worth the money. (women...haha)
- We want her to workout her whole body but like most females she doesn't want too visible muscle in the arms/shoulders. She's really afraid to look muscular because it's not sexy (just our/her opinion, nothing against women/men who ike that!!!;))
Can someone of the experienced females here come up with a good bodyweight schedule that fits the above information? I/we would be very thankful and will definitely + rep you if you help le out here!ps: I know this is a lot of information, maybe too much/specific I know, but i figured the more info, the better a response can be
.
ps2: we didn't take scoobys beginner's one because she doesn't have dumbbells.
thanks for every reply!
edit2: off course males with experience can answer too
