Workout Required for 20 year old Girl
 

hi ppl....

i made this post on bb.com and then suddenly remebered that i'm a member here as well :p

ok, i need help...

i have to hook this friend of mine - a 20 year old girl, with a program aimed at fat loss...

i know that fat loss depends on diet, which is ok and i have explained some of that to her...

i thought that for her workout i'd make her do compounds (heavy) 3x a week and cardio HIIT style on the off days...

here's what i had planned out:

Workout A
Squats
Bench Press
Barbell Rows / Deadlift 1x a week

Workout B
Leg Press
Military Press
Barbell Rows

she does it like this:

Week 1:

Monday: Workout A (with deads)
Wednesday: Workout B
Friday: Workout A (with rows)

Week 2:

Monday: Workout B
Wednesday: Workout A (with deads)
Friday: Workout B

Week 3:

Monday: Workout A (with rows)
Wednesday: Workout B
Friday: Workout A (with deads)

and so on and so forth..

now, from what i've read, girls can train the same way as boys.. they too should try and lift heavy - "heavy" in the sense a load which is heavy for them - and yes, "them" IS a relative term....

now my problem (assuming YOU are ok with the program so far) is choosing a set/rep scheme... i am confused whether to put 3x5 with the same weight which will and MUST be increased every workout or 5x5 ramping the load and aiming for a new 5 Rep set every session.....

please help... thanks

Anuj

If she is targeting fat loss, I would use 12-15 rep sets, with little rest in between sets. This will keep her heart rate up while lifting, providing a cardio like effect.

The things i'm not seeing are cardio, and what her starting point is. If she is 5' and 200lbs, her training/diet will definately be different then if she is 5'7" and 160lbs wanting to lose fat.

hit us back with more info then we can go from there. Oh, and post pics.

sorry... dont have pics... she's not my gf...

she's like 5'6 @ 190 lbs... and needs to loose a LOT of weight.....

thats her starting point.... but she does have some weightlifting experience....

thanks

anuj

totaly agree. I actually have my gf doing the hst that you're doing and with only 45 sec rest. I can't wait to start it with her in June because she's been slacking and resting 90 sec.

Ok since she needs to lose alot then I assume her cardio vascular endurance isnt very high. you will want to start her out slowly, maybe even walking every other day. If you try and get her to do HIIT or anything intense right off the bat she will become discouraged and lose interest.

I would also say her diet would need to be different. A CKD would be my first choice, with limited carb up. Once a significant amount of fat is lost, and her cardio ability is raised, then something more balanced like a 40/30/30 would work fine. It will need to be done slowly, in steps.