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OfflineXUL
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fatloss for women through weight training
    #14508821 - 05/25/11 08:27 AM (12 years, 8 months ago)

my girl recently decided that she wanted to try somethibg new in her fitness plans. She said she wants to tone her arms and legs and lose fat. On friday I am going to start training her. I figured I should get some comments from you guys first.

I am simply thinking that I will have her do a total body workout with innefecient weight amounts, high reps, and short rest periods. Of course this will include pushups, squats, lat pulls, lunges, barbell push press, planks, and maybe more. Those are the first exercises that come to mind. I thought bent over rows too but since she is a nooby I don't think activating that much core in one day is good.

I need to pick out which exercises I am going to use, how many reps, and how much rest. I am thinking 60 second rest periods. 3 sets of of 15 reps..  Or maybe the 2 sets of 25 reps with 30 seconds rest. Maybe that's too much



she has no lifting history but runs a lot and does yoga. I want it to challenge her but she is a nooby so I can't go all out.

what are your ideas on the reps, sets, rest, and exercises?


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TRUMP 2020


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OfflineCannashroom
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Re: fatloss for women through weight training [Re: XUL]
    #14508913 - 05/25/11 09:03 AM (12 years, 8 months ago)

Get her a 12/16kg kettlebell.

Tones the arms and upper body very nicely, while giving the best cardio results for your time.

Furthermore, I am against high rep low weight.  Make her lift, make her strong.  She will have a much tighter, better body lifting heavier weights for less reps.  She doesn't have enough testosterone to get jacked, but she will get very nice definition from kettlebells.

30 reps of low weight is a waste of time imo.  Way better results from less weight more intensity.

Of course she needs to start off easy, but doing 5 hard reps with good form and paying close attention is going to pay off way more than 30 boring reps not really paying attention to the task at hand.

The mind is very important for this, and it needs to stay focused on the task at hand, which is much more difficult if you are doing boring repetitive exercise, hence why I recommend kettlebells.


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"A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness.

This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us.

Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty.

Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security."

Albert Einstein


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OfflineXUL
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Re: fatloss for women through weight training [Re: Cannashroom]
    #14508954 - 05/25/11 09:16 AM (12 years, 8 months ago)

I think I agree with you. I think about myself and know that if somebody started my weightlifting adventure with 15 reps I probably wouldnt be that enthused.

I may indeed work the 5 reps or so. Especially so she can concentrate on form. I think at this point form is more important than anything.

I could mix it up too. Some high and some low reps. I do that for myself and it works wonders. On my squat days I have been doing reps of 6,1,6,1,10,15 (3 min rest) and then I continue on to do 3x15 reps of bulgarian split squats with each leg (no rest). Thats a total of 90 reps with no rest. It feels great. The idea is to not only work my strength but keep some of the endurance I worked for in recent hypertrophy programs. It also produces horomones when you work like that. Shit. I am getting off topic.


Ill check back later. g2g


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Offlinedshow
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Re: fatloss for women through weight training [Re: XUL]
    #14512363 - 05/25/11 10:17 PM (12 years, 8 months ago)

Your in a good situation VERY GOOD :wink:

Think about it. You can get to turn your girlfriend into that body you want.

DO NOT give her the workout you do. Unless you want her big. (looking muscular) Nothing wrong with a little muscle but ey its what ever you like :shrug:

Women are built different then men. For instance they accumulate fat alot easier (has to do with giving birth) even if they arent prego. Guys can also lose fat alot easier then women.

I would stick with any p90x type shit. You know what i mean. Bro if you think girls that look like they been lifting weights are hott, go for it. If you like a girl that has no fat and is toned as fuck, then do the p90x shit. or whatever.

Plus they dont have the testosterone for serious weight lifting.  Dont do heavy weight, low reps, long rests. thats just my opinion.


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