Training routine for gf!
Hi everyone, been a long time since i've been on cause of a injury (tennis elbow) :lame:. I'm now back in the gym and my girlfriend too. She has been training for about 3 years. She usually does the same training as me but she does more cardio. I was reading a few posts and some users said that it wasn't good to train til failure. My girlfriend usually does 15 reps x 3 for each excercise. I thought it would be better to work in indurance than in strength? I'm I wrong? Her goal is to lose a few pounds and tighten up. I know that most of the job is done in the kitchen and I try to do my best to cook good foods for both of us. We eat a lot of chicken and steak and a lot of vegies. We cook are food with pam, for the mean and olive oil or peanut oil for the vegies. I take a shake of protein or two per day depending on the how much I ate and when I train and all. I was wondering if it could also be good for my gf to take protein ( my guess would be yes but I think I'll have problems convincing her lol. She thinks if she takes protein shakes she will get big, I'll have to work on that:biglaugh:. ) I am also trying to get her to day Omega 3, and I was thinking about multivitamins also? She likes to eat candy! But not a crazy bunch, like 2 or 3 small bags of candy a week or so. I usually eat a good meal and I am full but she likes to eat small portion, the problem is that she is hungry like 20 or 30 minutes later. Especially at night, and thats were she eats her candy or little desert! We'll have to work on that lol!
I usually go to the gym 4 to 5 times a week with my girlfriend.
Training for my girlfriend usually goes as such
Day one, (Chest and bi's)
Flat dumbell press 3x15
Inclined dumbell press 3x15
Fly's using the lever machines 3x15
Standing dumbell 3x15
elbow on bench 3x15
lever machine with rope 3x15
Day 2 (Back and Tricep)
Machine using a bar pulling from over your head to chest 3x15
lawn mower movement one hand at a time ? 3x15
Lower back with the upper body in the air and simply coming down 3x15
Overhead triceps with 1 free weight 3x15
barbell on forhead lying down 3x15
lever machine with rope pulling down 3x15
Day 3 (Legs and Shoulders)
Leg press 3x15
Leg extension in front 3x15
Leg extension in back 3x15
Front dumbell raise 3x15
Side dumbell raise 3x15
Military press 3x15
Doesn't do calves, she used to play soccer and they are probably twice the size as mine...
I will be starting to do squats again and will try to convince my gf to do so also, she doesn't really like the mouvement!
So thats pretty much it! Feel free to give me any advice you want, I'll take as much as I can! Especially on the 3x15reps !
Anyone??? Specially for the reps? I took her down to 10-12 for now...
^that should help your girlfriend.
i would even get her rep range lower than that...might as well build a little strength....get her on a full body routine 3 days a week...if she doesn't like squats...there are plenty of options besides back squats...and loads of single leg stuff she can do.
I usually think it is better for a beginner to start with a full body routine. And I'm not sure it is necessary to have her reps quite that high.
Thanks! I'll try to get her from 8 to 10! Build a little muscle!
First thing's first... what's her MAIN goal?
Not YOUR goal for her. What does SHE want from her training? More size? Strength? Simply being leaner? Specialization?
By TIGHTEN UP, I assume she simply wants to be leaner with her current muscle base. If you could clarify a little on that, it'd help. Or, if she could come on here herself, that would be better.
Also, yes, her diet is key. It would be good to know what her diet's currently like to see if it's beneficial for what she's wanting to do. Meal breakdowns, and total cals and macros would be great.
I would love for her to come on here but she's french! She understand english very well though, so I'll simply translate. Her main goal is to lose a bit of fat, at her tummy, butt, and legs. She wants to get leaner and wants to keep a small muscular base. She's not too much into strength training cause trainers have always told her to do 15 reps or so. She is pretty strong though and she wouldn't mind putting a bit more weights on the training. So as you assumed she would want to be leaner with her current muscular base.
As for food I don't have the macros and all that, I know I can get them on fitday but I haven't used it yet. This is what she ate over the two passed days and it is often something close to that.
Morning - half a bagel with 100% fruit spread.
Snack - Banana bread that she made with bananas and fruit spead in it. 1 slice
Dineer - Meat spagetti (not whole wheat) with a yogourt and an ice tea.
Super - basmati rice with soya sauce, a hand full of frozen veggies with a 1\4 marinated chicken breast and 1 marinated porc chop.
Morning - a whole wheat english muffin (cinnamon, grape)
Snake - same banana bread 1 slice
Dinner - a chicken breast with boiled carrots, a yogourt and an ice tea.
Super- 1 small steak with an chicken uncle ben rice maybe 1/4 of th e bag.
She has just changed jobs and it costs her 1.60$ to eat there and it is always good foods for health! If she doesn't like the menu she can order a chicken salade or salade for the same price. She usually eats bagels in the morning or an english muffin. For super we usually do chicken or steak and we try to includ vegies as often as possible. Sometime no rice just vegies and meat. When we eat rice we usually try to take basmati rice but we do take sidekick sometimes too. Thats pretty much it, I am trying to get her to take some omega-3's and she usually goes to the gym 4 days a week or sometimes 5. Like today she went to the gym and did some eliptic machin for 35 minutes. She usually follows me arround in the gym and when I do my two last excercises she goes to do about 25 minutes of cardio, sometimes running, sometimes eleptic machin (like walking on air) Thats about it! Thanks for taking the time to look at this!
Oh yeah, she usually doesn't drink beer but she sometimes has one or two boris or breezers or girl drinks on the weekend. She loves to eat candy, specially at night but she is getting better at that! For example instead of eating some candy at night while watching tv, I suggested eating tostitos with salsa, would that be better? The problem is she eats small portions so like an hour later she is hungry! I guess she could take a shake but she doesn't really like the idea. She thinks she will get bigger in size (fat) and muscle. Do you have and recommendations or any tips for eating something good at night??? Or should she try to abolish that idea? Thanks again!
You should advice your girlfriend to include more running, jumping rope, nutrition diet. She must train 4 to 5 times per week. No more junk food and no dinner for couple weeks just to get off with a good start.
This has to work.
ps More reps in the gym in general
^^100% bullshit :lame:
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