Hey guys - some basic questions

[Nathan]

Hi, I'm trying to put together a fitness routine for my gf. She's 20, about 120 lbs, is fit as it is and has been working out for a while. She has ten years of gymnastics and a few years of cheerleading so she's got a good base to start with. Mostly she wants to tone up a bit. My basic question, is with a four day a week routine, where would you place her maintenance calories? I think she eats over 2000 a day though she says it's more like 1500. *cough* bullshit *cough*. Lowering her calories even a little will result in fat loss if she tightens up her diet. I was thinking of putting her at around 1700kcal a day to lose some fat and help tone up. From there, we can adjust her daily caloric intake based on her results and progress. What are your thoughts there?

My issue is this: I'm used to designing routines for dudes, and think it makes sense to put together something similar for women, but want to check. Here is what I am thinking for a four day routine (everything is around the 12 rep mark, so that she is not quite hitting failure by the end of her set, and I would recommend 3-4 sets per exercise):

Day 1

Squats
Leg extensions
Lying leg curls
Standing calf raises
30 min. cardio

Day 2

Bent-over BB rows
DB bicep curls
Tricep pressdowns
DB bench press (incline)
30 min. cardio

Day 3 - Off

Day 4

Leg presses
Good mornings
Military presses
Lateral raises
30 min. cardio

Day 5

Flat BB bench
Wide-grip cable pulldowns
Upright BB rows
Machine rear delts
30 min. cardio

Alright, what do you ladies think? She doesn't want to get bulkier, though she realizes that is mostly a result of calorie control. I'm sure I am missing some things here. I'm seriously dying for some input. HIT ME WITH IT SISTERS!

 

[Gymgurl]

Hmmmmm....Im not an expert...BUT i think this looks great. She will build some muscle but should not become bulkey......I think this would work for her to start and then just tweak it in the areas that you see need it.....

 

[Nathan]

Hmmmmm....Im not an expert...BUT i think this looks great. She will build some muscle but should not become bulkey......I think this would work for her to start and then just tweak it in the areas that you see need it.....

Sweet! Thanks a ton GG. That's what I was thinking. What do you do for your rep-range and whatnot? Also, what do you typically do for your daily caloric intake?

 

[Bikini Mod]

OK...

On the workout - may I ask why so much shoulder work? Very small muscle group should not be the focus of so many muscle specific movements.

GOOD MORNINGS and MILITARY PRESSES - BAD BAD BAD for back and shoulders. NEVER EVER EVER DO GOOD MORNINGS EVER and there are so many other movements that would be equally effective. ie - dumbbell presses, much more natural and fluid range of motion.

Dead lifts are a far superior movement when done properly - works large muscle groups and far less compromising to lower back

Why so much cardio? Has she been inactive thus far?

Also if we are talking 4 days per week/wouldn't it be better if she did alternating upper body w/lower body type workout? If she supersetted her movements at a quicker rate then she would also have a more cardio-vascular component to her weight-resistance routine... Or she could even do a full-body workout simply changing the movements every workout or every other workout.

Let me know your thoughts... She could start with full body and then in a few weeks she could change up to upper body/lower body workouts to keep her rate of progress.

I realize that my thoughts are scattered... do they make sense?

As for the number of calories in her diet. IMHO too much complication. She is not goin to the Olympia so it really doesn't need to be that complicated.

It is easier for her to eat 4/5 meals throughout the day and eliminate her slow burning complex carbohydrate as her day winds down. For example - no comp carbs after 4PM only protein/fat and fibrous carbohydrates. Trust me when I tell you - THIS WORKS.. This is how I dieted (course more eliminating more and becoming more stringent while upping cardio as I came closer to competition date) for all of my shows and pretty much how I STILL eat to this day to maintain my physique.

Always ALWAYS include a cheat day... you need to constantly keep your body fooled by changing up cardio length and intensity and changing up your caloric intake. The body is very smart and adjusts VERY quickly. Not to mention, it feels good to *reward yourself* helps make it easier to stick to a diet longterm.

And one final thing... does she consume alcoholic beverages/juices/sodas on a regular basis?

 

[Gymgurl]

I always do 8 reps sometimes 10......cal range for me is insane....I just cycled 35 miles this am and that is about 1200 cals burned....so mine are all over the place...Start around 1700 and go from there making sure her protein is higher and that will help

 

[Bikini Mod]

I always do 8 reps sometimes 10......cal range for me is insane....I just cycled 35 miles this am and that is about 1200 cals burned....so mine are all over the place...Start around 1700 and go from there making sure her protein is higher and that will help

I want to get a bicycle in the worst way and the Old Grump says, "No way." He says, "It just isn't safe for you baby. You have enough trouble driving a car!" He sucks sometimes...

 

[Nathan]

She drinks about twice a week so yeah, the alcoholic beverages are screwing her over. I'm sure it's ramping up her weekly calories by a fair bit. Plus slowing down her metabolism and whatnot. I find it really hard offerign advice when people drink a lot. It's almost pointless. Any suggestions to realistically get around this? I'm kind of extreme - all or nothing - and I know my methods don't work for everybody.

I agree witht he shoulder/back exercise changes and so have made those. And yeah, I like your suggestions for changing up the workout. I'll write another routine so she can switch to it when she wants to.

Thanks guys! Keep it coming. I'm printing all this out so she can read it.

 

[Bikini Mod]

I gotta run out for the day but I wanted to leave you with this thought:

If she can't give up drinking alcohol for 30 days... don't waste your time. Alcohol (even 2/3 drinks couple times a week) will be MAJORLY counterproductive to any REAL efforts for her to get fit.

From what you described her goals are EASILY achieved with a few small changes on her part, but if she won't give up even that small bit of alcohol for 30 days, it won't do a DAMNED bit of good.

I was a certified personal trainer to many body types and peeps who had all sorts of goals and limitations, not to mention being my own guinea pig for over 20 years and I have but ONE CAVEAT. If a client can not refrain from ALL ALCOHOL for 30 days it ain't worth my time.

I will GLADLY help any way I can, but if she won't give it up... let me know now.

It's only fair... no?

Gotta run...

But for everyone who reads this - I am DEAD SERIOUS... "even this much booze" makes THAT GREAT of an impact.

 

[Tatyana]

Women can train the same as men, there is no need for any differences.

Bikinimom has a point about behind neck MP and Good Mornings, I love them and I do them, but I have been training for ages, I go light and ensure good form. They are not a beginner's exercise.

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T

 

[vixensghost]

I'm not into the calorie count as much as I am into what I put into my mouth. IE: Crap stays on the shelf at the store! I eat healthy and forget the counting of cals since I'm very active, but what I eat is high in protein and rather low in carbs. My common rule: anything that is " white" is not passing these lips- IE: White sugar and flour! Make sense? A slight change in her eating habbit is gonna be her best friend, along with you kicking her ass in the gym.

I kicked myself in the ass today with this lil beaut:

10 minutes on the stepper or treadmill
10 minutes on the rowing/skiing machine
2 sets of 8-12 reps of Incline bench
2 sets of 10-12 Wide Grip Cable Pull-downs
1 set of 8-10 reps Dumbbell curls
2 sets of 12-15 reps of full squat
2 sets of 12-15 Leg Curls
2 sets of 20-25 reps seated Calf raises.

Do this the first day with her, if she loves you, kick it up a notch.lol

Seriously, YOU know how to train her. YOU, of anyone, will have her at her goal before anyone else. You are perfection in motion!

Her diet, now that is allll up to her!