advice for women?
my roommate's girl asked him to help her design a program for toning. neither he nor i know if there are any huge differences in the way that women/men train. this wouldn't be a heavy lifting program per se (at least as far as he's thinking now)... more of the typical commercial-gym-new-year's-resolution-type program. except that he/i want this to be different in that it might actually work.
i'm thinking the main thing would just be the same as we say to everyone else - diet/cardio - but what should the lifting component look like?
I'm a fan of circuit training for people that are just trying to tone up. It increases EPOC compared to a conventional weight training program. It's also less time consuming.
A split would be good, or even a total body workout every other day would be cool also. I haven't made many circuit training programs, so I don't have too much advice to give. Good luck though.
Hmm, yeah, a circuit sounds like the right way to go. Thanks ross.
Oh lord :jester:
Is she willing to at least follow a basic diet program too??
Of course, that's going to be a key thing here.
Circuits are great for 'weight loss.' But as a primary system of movements in the gym, she's gonna need a little more than just that.
Ideally, since it seems like she's not quite into the whole 'lifting' thing, I'd put her on two days of basic lifts, with two days of circuits. Then some cardio on a couple of days.
The two days of lifting, I'd set up as one upper and one lower. Basic movements.
Since she's probably never lifted in her life, let her go hog wild on the machines for now. Squat Press, Hack Squat-type machines. And also Bench and Row-type machines.
Free weights will probably intimidate her right now. Make her think she'll 'get bulky' *insert eye roll*
Differences between men and women training really aren't anything. Men can typically handle more volume and have faster recovery times. But the differential there isn't that vast.
What's her weight/height? Any idea?
She will get the best results by following a good eating plan to help drop bodyfat. If she's not used of working out with weights then help her out. Women should not train any different then men...lifting heavy does not mean you will end up looking like a man...it just doesn't work that way.
Get on a good eating plan, push the heavier weights, throw in a little cardio and she'll be good to go!!
^IK: yeah, roll your eyes allll you want, ha. she's definitely not the kind of person who would ever frequent this forum or anything, but i'm also not gonna turn my nose up at a girl just for wanting to stay in shape without turning it into a lifestyle... as i'm sure you can attest to, BBing/PLing are not easy roads to walk.
i showed my roommate your post and he got a kick out of the remark about free weights, though... =)
i don't know her stats, but she's maybe 5'6"ish and medium build. i think she'd be down to follow at least some kind of basic diet... we'll see.
thanks for all your help guys!
man i ain't saying there's anything wrong with it, i'm living that life myself right now. but i also said that there ain't a thing wrong with NOT wanting to use a hypertrophy-intensive wave-loading ketogenic split compound whatever and that some people just wanna be in good enough shape to feel good about themselves without centering their entire lives around it.
I agree with you Cradler, you can look better and feel good about yourself without it being all-consuming. It's a matter of perspective. When you live that life it's hard not to extend you value system onto everyone.
But given that there are some things that will be more effective. If you only want to do so much, then efficiency is key.
i'm sure she'll get good results for sure!!
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