Trying to get her in shape for my benefit, while shes on board for cardio I want to incorporate some type of simple weight lifting program. So far the only thing I thought of is a simple push pull with all compounds with a 5x15 rep scheme. Any suggestions? Shes trying to lose 15-20 pounds. I don't want to over do it, I'm glad I got her doing cardio again.
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Need advise for my woman
- Thread starter Bonesaw
- Start date
MrKeenan
Registered
Is she open to weight training mate or does she have that woman mindset that she'll become Ronnie Coleman if she lifts a weight?
If she is try put her on the same split as you. I researched for my girlfriend when she first started as she didn't know what to do. Now she does 4 - 5 sessions cardio per week with the muscle group I do on the day. She's lost 26 lbs up to now since May last year.
If she is try put her on the same split as you. I researched for my girlfriend when she first started as she didn't know what to do. Now she does 4 - 5 sessions cardio per week with the muscle group I do on the day. She's lost 26 lbs up to now since May last year.
Starting Strength. The "instant" results you can see and the numbers that move week-to-week will keep her going and hopefully have her hooked for a lifetime.
Also teaches proper lifting form.
Also teaches proper lifting form.
Also, diet is crucial if we're talking about weight loss. People WILL eat more if they're burning off more calories.
3 full body workouts a week. Shoulder Press Machine, Squat machine, bench press machine, leg extension machine, row machine, assisted dips and pull ups. 30 - 40 minutes to complete as many of each, 3 times a week plus some cardio and she will reap excellent benefits from it without it taking up too much time or causing her to get bored.
Shes open to weight lifting, so the first time we went I had her do push muscles. DB shoulder press, DB bench, and dip machine. She did 3x15. I wrote everything down so I can raise the weight on her. That seemed about all she had to give on the weights, after that she ran for about 40 mins while I finished. The next day I was thinking Lat pulls, row machine, curl machine and then whatever quad exercise she will tolerate, Romanian deads, calf raises. Diet for both of us is mainly whole foods, she is an amazing cook so shes always cooking stuff. Shes not fat so having a few workouts a week should help with calories out vs calories in.
If she is okay with working weights, then you shouldn't have a problem. If you can build yourself a routine you should be able to build one for her.
My only recommendation is that you cater a little bit to the female mindset. Only a little though, don't let those crazy thoughts fester. But what I mean is, let her keep doing higher rep, but don't let her get off easy. She should be struggling for that 15th rep of the 3rd set. And also, let core work take a bit larger of a role in her training. Let her do standing overhead DB presses or walking DB lunges or other exercises that require a tight core and balance. My girl particularly enjoys pikes to planks on a bosu ball.
I'd say start with that then work down into a lower rep range. IF there is one thing I've learned, women love the feeling of being strong. It just takes a while for them to realize how they need to workout in order to acquire it.
My only recommendation is that you cater a little bit to the female mindset. Only a little though, don't let those crazy thoughts fester. But what I mean is, let her keep doing higher rep, but don't let her get off easy. She should be struggling for that 15th rep of the 3rd set. And also, let core work take a bit larger of a role in her training. Let her do standing overhead DB presses or walking DB lunges or other exercises that require a tight core and balance. My girl particularly enjoys pikes to planks on a bosu ball.
I'd say start with that then work down into a lower rep range. IF there is one thing I've learned, women love the feeling of being strong. It just takes a while for them to realize how they need to workout in order to acquire it.
MuscleGauge1
Registered
There are some great workouts for her on this site called BodyrockTV. Really cute host and lots of great at home workouts and light weigts. Great way to shed fat. High Cardio stuff. Let me know if you need any other help
Powermaster
Registered
My GF went to a trainer (a female who clearly wasn't in great shape) when she started out. When asked what her goal was, she whipped out a magazine and said I want her body. Trainer laughed then proceeded to waist 6 months of her time and money. Since she's quit the trainer and has been working out with me for a year now doing a simple push/pull/legs 3 day split in combination with a good diet program now looks better then the woman she was using as her goal figure.
No need for tons of stupid cardio. Doing HIIT a few times a few is enough.
Just lift weights that are challenging in good form and a variety of movements to balance out all muscle groups.
Track your diet. If you don't and fat loss is your goal, all of the above is a waist of time.
No need for tons of stupid cardio. Doing HIIT a few times a few is enough.
Just lift weights that are challenging in good form and a variety of movements to balance out all muscle groups.
Track your diet. If you don't and fat loss is your goal, all of the above is a waist of time.
