A woman's routine

**N_I_C_K** · 05-10-2010, 05:59 AM

Well my friend who is a girl told me last night she wants to lose the weight she's recently gained because her club soccer is starting and high school soccer is kind of a joke. I think she asked me because I lost a lot of weight recently. She is really athletic, especially for a girl, and wants a weight lifting program and diet she can follow. I decided to post on her before telling her anything because I learned a lot from here and I still continue to learn new things.

I mean I know a diet she can follow. I was going to say the one I used. (half your body weight in carbs and full body weight in protein) because it worked great for me. I just don't know if woman should do the same because there bodies are different than men? So if that's not a good diet for a girl, could you give me one?

Also for the weight lifting program, I need someone to help me with one so I can tell her. I mean I know your usual lifts and all but legs is definitely not a strong suit for me. To be blunt, my leg routines suck. I've got good cardio and know what to do when it comes to that, but lifting legs is definitely a low point for me. Both physically and intellectually. So could you post a good weight program for her to follow? Thanks.

**N_I_C_K** · 05-10-2010, 12:47 PM

Anyone? (Bump)

**Kathybird** · 05-10-2010, 01:06 PM

Well I'm a noob and in no position to offer advice, but here's what I'm doing:

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.

If you got all of the required reps on the fifth week then increase
the weight by 10% and repeat the cycle. If you didn't get all of the
reps on the fifth week then repeat the cycle with the same weight.
You shouldn't need more than one minute rest between the warm up
sets and you shouldn't need more than one minute thirty seconds
between the work sets.
Do some cardio and abs work on non weight training days.

I forget where I got this routine, possibly off this site. I throw in crunches, some leg extensions, hamstring curls (think that's what they're called), flies, maybe one or two other things occasionally. Started doing this every third day with cardio the day before or after. Or mixed in. I mix it up a touch but I stick with the basics, compound stuff.

I found I was pushing a little hard and got worn out, I was actually working hard enough that I gained weight (lean OK, more fat from being friggin' hungry after workouts NOT OK). So now I'm doing it something like twice a week, with cardio here and there and some days I'll do like two compound exercises. That seems to be working better for me.

**Phineas** · 05-10-2010, 02:16 PM

Originally Posted by N_I_C_K

Well my friend who is a girl told me last night she wants to lose the weight she's recently gained because her club soccer is starting and high school soccer is kind of a joke. I think she asked me because I lost a lot of weight recently. She is really athletic, especially for a girl, and wants a weight lifting program and diet she can follow. I decided to post on her before telling her anything because I learned a lot from here and I still continue to learn new things.

I mean I know a diet she can follow. I was going to say the one I used. (half your body weight in carbs and full body weight in protein) because it worked great for me. I just don't know if woman should do the same because there bodies are different than men? So if that's not a good diet for a girl, could you give me one?

Also for the weight lifting program, I need someone to help me with one so I can tell her. I mean I know your usual lifts and all but legs is definitely not a strong suit for me. To be blunt, my leg routines suck. I've got good cardio and know what to do when it comes to that, but lifting legs is definitely a low point for me. Both physically and intellectually. So could you post a good weight program for her to follow? Thanks.

Do you think you could convince her to post her diet in detail? Diet is the most important factor.

**N_I_C_K** · 05-10-2010, 02:25 PM

Originally Posted by Phineas

Do you think you could convince her to post her diet in detail? Diet is the most important factor.

Right now her diet is eating whatever. As in she's not really watching what she eats. I was thinking about it today, and maybe not start her on a 'diet' per-say, but have her just watch what she eats. I'm not really sure if she's doing that now or not though so just a whole new diet no matter what she ate before.

The three things I was considering have her do:
1) Just watch what she eats, avoid fast food, junk foods, and eat something other than cereal in the morning, preferably eggs.
2) Keep track of calories, make sure not to get to much and than burn some through cardio.
3) Have her try the diet I did (50% body weight in carbs, 100% body weight in protein.

**Built** · 05-15-2010, 02:30 PM

NICK, women often feel more satiated on a diet that's higher in fat than carb. I'm one of 'em.

Can you have her read the link in my sig on "getting started", or my first blog post on this page Got Built? » Open Source Fitness – Get started here
(have her start with "Do it yourself diet")

PS I'd have her consider that exercise burns nothing from this point forward. Exercise is important for many reasons; calorie burn isn't among 'em. For women, appetite can increase with exercise intensity, so it's easily the worst possible approach to fat loss.

**N_I_C_K** · 05-15-2010, 04:11 PM