Muawe
Literally, run your ass off.
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« on: January 05, 2011, 10:17:31 AM » |
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So, I have this friend, she asked me for advice on how to get fit. I told her about the forum but she's not much of a computer person. She says she wants a defined stomach (not six pack, just well done), and have a bit more arms and legs. Pictures so you can have an idea of her body complex. http://img822.imageshack.us/i/29331389360162894617262.jpg/http://img10.imageshack.us/i/44473422887052894617262.jpg/So, I told her I would ask, I know nothing about women's fitness. I told her that first of all, nutrition is important. Good protein source, less fat and bread, 6 meals per day. I also said that she could start with cardio, either jogging, cicling or water aerobics 20 minutes daily. I also told her, for abs, that she could do crunches, 2 sets of 16 Monday through Friday. So, what do you experts think? |
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Owen
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« Reply #1 on: January 05, 2011, 10:34:05 AM » |
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Redirect her to Evil's videos for women. I wouldn't tell her that she needs 6 meals a day, she doesn't. 3-4 with a couple of small snacks should be OK. Telling her to do cardio is the main thing, 2-3 hours a week should be enough. Also, circuit training might be a good idea.
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Muawe
Literally, run your ass off.
Regular Gnome
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Posts: 264
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« Reply #2 on: January 05, 2011, 10:46:29 AM » |
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Ok, so, no need for 6 meals, just 4 and snaks, lots of cardio was a good call, and I'll bring circuit training up as well.
Thanks ^^
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RTalons
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« Reply #3 on: January 05, 2011, 10:49:46 AM » |
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What many people don't realize is that women should train exactly like men with the same goals. Sounds like something like Scooby's beginner plan (with maybe some extra cardio) should be perfect. Any kind of cardio will work, circuits, jogging, swimming, jump rope, etc.. I wouldn't tell her that she needs 6 meals a day, she doesn't. 3-4 with a couple of small snacks should be OK.
Strictly speaking, those snacks are also little "meals"  but you don't need 6 a day. The important part is to get enough protein (~0.8 -1g per pound), try to spread out the protein, and do not go waaaay under TDEE (~500-1000Cal under is good). |
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Muawe
Literally, run your ass off.
Regular Gnome
Reputation Power: 1
Posts: 264
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« Reply #4 on: January 05, 2011, 10:55:57 AM » |
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Ok so, taking into account that she doesn't want to be build, and not lose weight because you see, she's thin already. She only wants tone and get a bit more muscle on legs (thighs I guess), and arms (biceps and triceps probably), should she take out a few exercises like shoulder & back and just stick to chest maybe, arms, legs and stomach?, or should she do the whole thing with less weight? (as much as she can handle), and stick with the beginners?
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RTalons
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« Reply #5 on: January 05, 2011, 11:05:36 AM » |
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Ok so, taking into account that she doesn't want to be build, and not lose weight because you see, she's thin already. She only wants tone and get a bit more muscle on legs (thighs I guess), and arms (biceps and triceps probably), should she take out a few exercises like shoulder & back and just stick to chest maybe, arms, legs and stomach?, or should she do the whole thing with less weight? (as much as she can handle), and stick with the beginners?
Do the whole thing. You never want to unbalance yourself. If for example, you only work chest and never your back, you can develop shoulder problems after awhile. You've probably seen a few guys at the gym who only do bench press and walk around hunched forward like gorillas Simple body weight exercises can work wonders (body-weight squats, lunges, crunches, push ups and pull ups) and many solid routines can be made with them alone. If she's going to skip anything, skip isolation exercises (where only 1 joint moves, e.g., biceps curls and triceps kickbacks). The big compounds (where more than 1 joint moves) mentioned above will work those muscles hard enough to make them grow. |
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Muawe
Literally, run your ass off.
Regular Gnome
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Posts: 264
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« Reply #6 on: January 05, 2011, 11:13:12 AM » |
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Ok so no skipping complex, just isolation.
So, in a nutshell, could her program be:
20 mins cardio (Monday - Sunday)
Push ups 2 sets, 8 reps (Mon, Wed, Fri).
Pull ups 2 sets, 8 reps (Mon, Wed, Fri).
Crunches 2 sets, 8 reps (Mon, Wed, Fri).
Lunges 2 sets, 8 reps (Mon, Wed, Fri)
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Goldie
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« Reply #7 on: January 05, 2011, 11:16:13 AM » |
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That's a simple but decent workout. Depending on her current fitness level, she may be able to do more than 2 sets of each (especially crunches).
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You make your choices, and you live with them. In the end, you are those choices.
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Muawe
Literally, run your ass off.
Regular Gnome
Reputation Power: 1
Posts: 264
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« Reply #8 on: January 05, 2011, 11:27:30 AM » |
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Cool, so it's a go on the program. Thank you very much, you've made me a better friend hahahaha.
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Myschly
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« Reply #9 on: January 05, 2011, 11:39:35 AM » |
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Full body, 3x/week. 3x8-15, when she can do 3x15, move on to another variation: Bodyweight squats, progression toward pistols, exercises under bodyweight here: http://exrx.net/Lists/ExList/ThighWt.html#anchor172012Pushups, into diamond pushups, then other variations (planche progression videos on youtube for inspiration). Chinups / Neutral grip chinups. Crunches, once she can do 3x15, she just keeps on doing more reps, but also adding Planks after. I'd say she's well fit already (British sense of the word)...  |
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Some of my work in moons FAQ, won't tell you where, read the whole FAQ. Successes: -Did my first pullup 06-06 -Deadlifted my own weight x5 13-10 |
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Muawe
Literally, run your ass off.
Regular Gnome
Reputation Power: 1
Posts: 264
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« Reply #10 on: January 05, 2011, 09:08:58 PM » |
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If that's a pun, I didn't got it, but if it's not: I know, she's fit already but, women, or at least this one, I'll never understand.
Thanks for the great advice.
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Myschly
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« Reply #11 on: January 06, 2011, 05:54:39 AM » |
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Well fit = real hot basically |
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Some of my work in moons FAQ, won't tell you where, read the whole FAQ. Successes: -Did my first pullup 06-06 -Deadlifted my own weight x5 13-10 |
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Muawe
Literally, run your ass off.
Regular Gnome
Reputation Power: 1
Posts: 264
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« Reply #12 on: January 06, 2011, 07:41:46 AM » |
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Oh, hahaha, I agree, she's hot already... I mean fit.
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