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  1. #1
    Regular Poster 0scar's Avatar
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    Default Help for my female friend

    I want to to train my female friend, her goal is fat loss. All I know about womens training is that they should lift weights, but higher rep range like 8-10, correct? she likes the ellyptical machine, I wonder if I can have her do that for cardio at the end of her workout, is this ok?

    She will not get bulky right? I hear that some women do get buff from lifting weights.

    Her nutrition, should she eat more green vegetables instead of brown rice and potatoes like me lol?

    Can anyone suggest a total womens beginners workout? she has no experience with weights.

  2. #2
    M&S Elite Member EdHz's Avatar
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    In my opinion:

    Higher rep ranges are good for beginners as you can focus on form whilst keeping the weight lighter.

    Personally, I prefer to do cardio on my days off from lifting. If I try to mix them, I end up to tired to do either with full intensity.

    She is unlikely to get "bulky" unless she goes on steroids. Women just lack the testosterone levels to get "bulky". If she is worried about this, reassure her that if at any point in the future if she looks in the mirror and doesn't like what she sees, she could just stop. Having said that, the women who do weightlifting in my gym are amongst the sexiest ladies I have ever seen, and I would not call them bulky. And they can clean and jerk my bodyweight! (85kg)

    A healthy diet of whole foods is good, which should contain plenty of veggies and fruit. No reason it should be different from yours just because she's a woman.

    As for a beginner workout, choose something from this site which appeals to her, regardless of whether it is listed as a "female" workout or not. Personally, I prefer something whole body to a split.


    No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. – Socrates

  3. #3
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    Default

    Quote Originally Posted by 0scar View Post
    I want to to train my female friend, her goal is fat loss. All I know about womens training is that they should lift weights, but higher rep range like 8-10, correct? she likes the ellyptical machine, I wonder if I can have her do that for cardio at the end of her workout, is this ok?

    She will not get bulky right? I hear that some women do get buff from lifting weights.

    Her nutrition, should she eat more green vegetables instead of brown rice and potatoes like me lol?

    Can anyone suggest a total womens beginners workout? she has no experience with weights.
    Please ask her to follow the given below exercise regime:

    Chest
    Standard or modified push-up (until exhausted) AND
    Dumbbell press (8-12 repetitions)

    Back
    One-arm dumbbell row (8-12 repetitions) OR
    Dumbbell pullover (8-12 repetitions)

    Legs/Glutes
    Weighted standing squat (12-15 repetitions) OR
    Unweighted standing squat (until exhausted) OR
    Leg press (12-15 repetitions)

    Cardio Break
    Jogging/running in place, rope jumping, jumping jack or other cardio (3-5 minutes)

    Shoulders
    Arnold press (8-12 repetitions) OR
    Barbell shoulder press (8-12 repetitions)

    Biceps
    Standing dumbbell curl (8-12 repetitions) OR
    Concentration curl (8-12 repetitions)

    Triceps
    Dip (until exhausted) OR
    Seated overhead extension (8-12 repetitions)

    Cardio Break
    Jogging/running in place, rope jumping, jumping jack or other cardio (3-5 minutes)

    Legs/Glutes
    Weighted walking lunge or step-up (alternating legs for 12-15 repetitions) OR
    Unweighted walking lunge or step-up (alternating legs until exhausted)

    Abdominals/Core
    Vertical leg crunch (15-20 repetitions) AND
    Bicycle crunch (alternating sides for 15-20 repetitions)

  4. #4
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    Default

    Oh, sorry i can't i have no any girl friend or no any experience about it.but hope you find have any other solution at hare your thread any body can answer you about it.

  5. #5
    Dark Meat dday39's Avatar
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    didn't realize this post was a year old. good info below anyhow


    http://www.elitefts.com/education/th...chick-reality/

 

 

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