help g\f's diet

[rgosit]

i just got a workout for my g\f from another thread.

im looking for a diet. shes about 105 pounds about 5 foot 2 i guess.

shes not realy fat at all.

she wants to lose some body fat though generaly and tone up.

she will be lifting twice a week and doing cardio twice a week to start.

is 30 mintes of cardio efficent???

a general meal plan would b great. i basically kno wut she should eat.. just not how much.

any help will be appreciated.

 

[new@gettinbig]

First of all she needs to lift more than 2 times a week. I would get your girl hooked up w/ a trainer to show her proper form and get her started...I am sure she plans on lifting light weights and high reps..which wont do shit for her body..if she wants to "tone" as you call it she needs to be hitting the weights heavy and hard...there is no way around it...What is her diet like now? She needs to eating 6 times a day..at least 1-1.5 grams of protein per lb...tuna, chicken, lean red meat, egg whites, turkey breasts, cottage cheese and so on...At least 1 gallon of water a day...I would stay away from junk food...eat complex carbs like oatmeal, yams, rice and veggies...what she weighs means nothing..it is body fat% that is important..get that done and see where she is at and have it done every 4-6 weeks to monitor her progress...and lastly get her on the boards so she can read through old posts and educate herself on training and dieting..check out the stickys at the top of the page too.

 

[diamonddiceclay]

I agree with lifting at least 4 times a week

 

[rgosit]

ok lifting 4 times a week... i will use the workout from the other thread.. with the article on training and women.

the workout is the same for all 4 days? is that correct.
each day using every muscle?

how much cardio??

the workout suggest 4-6 reps 8 seconds up 4 seconds down.

 

[rgosit]

heres the wokout

Routine Two: Four Days per Week+


Day One
Day Two
Day Three
Day Four

Leg Extension
Squat
Leg Curl
Abductor/Adductor Machine
Calf Raise
Lower Back Machine
Crunch Machine
Chest Press
Chest Fly Machine
Machine Pullover
Pulldown
Shoulder Press
Lateral Raise
Machine Curl
Pushdowns
Leg Extension
Leg Press
Leg Curl
Abductor/Adductor Machine
Calf Raise
Reverse Crunch
Shoulder Press
Reverse Lateral Raises
Machine Rows
Shrugs
Dip Machine
Machine Curls
Triceps Kickbacks


i set of each exercise 4-6 reps

8 seconds up 4 seconds down
1 minute between exercises...

 

[Sassy69]

Nope -- break it up into major muscle groups, each once per week to allow recovery. Here's a sample:

Mon: chest & tris
Tues: back & bis
Wed: legs
Thurs: off (or cardio)
Fri: shoulders
Sat: off (or cardio)
Sun: off (or cardio)

A thing to note about lifting - personally I think that good form & intensity are more important than going for the heavy weight. But by the same token, as new@ says, don't screw around w/ the little pink 3 lb weights. You'd be amazed at what the body can do when you challenge it! She doesn't have to worry about "getting big" because she just can't, unless she's doing several years of heavy training and / or as. So don't worry about it. Get her to lift hard and go after it with a vengeance if she's looking for some serious results. Resistance training is key to losing body fat! Well, that is, second to diet of course!

Cardio is optimally done in the early morning on an empty stomach or else immediately after a workout. If she's just getting started, she may need to work up, so start at 30 min, get it up to 45-60 min. I generally try to do 4-5 days of cardio / week - pick the days or schedule that is most efficient for her schedule. Check out WarLobo's thread "When 30 + 30 NOT = 60". Good info on doing cardio!

And finally - get in those rest days to recover. A note about getting started with training - the first couple days on the new schedule, she'll probably be sore. That isn't an excuse to not go to the gym on the next scheduled day. As a matter of fact, getting in there and warming up with maybe 10 min of low pace cardio will help loosen up the tight muscles. If I dont' get in there and keep moving, I just stay sore & stiff for up to 4 days after. That sucks even worse.

Good luck! Maybe even get your girl on the ladies board so she can ask questions! There's lots to absorb for a newbie - not the least of which is the importance of diet, 6 meals per day, enough protein, good fats, etc. The media has polluted the public's understanding of nutrition so badly, its no wonder that more than 50% of the US population is overweight -- even with all this so-called non-fat, lite and "healthy" food.

 

[rgosit]

ok osunds good.. ill acl that question about the wokrout on that thread..

but also ive read many threads on this board saying it doesent matter when doing cardio.. meaning that morning cardio on an empty stomach is no better then doing it at another time

 

[new@gettinbig]

Yes sassy is correct..you will be in the gym forever if you train full body...plus that gives your muscles no time to rest and recover..which is very important and if you are training hard, you should not be able to train that group of muscles right away again...I know I cant for at least 4-5 days after a heavy lifting session...There are several ways you can split it...change it around find what works for you..my spilt currently is chest/back, legs, arms/shoulders...alternating heavy and light weeks. always do heavy back on a light leg week!!! Cardio in the AM on an empty stomach is great if you can do that..its just going to depend on your schedule and how you can get it all in...HIIT training is good to do if you are looking to cut...but what is the biggest factor in all of this is diet...cause if you diet isnt where it needs to be you will be just running your head into the ground and wasting your time in the gym..

 

[rgosit]

ok.. how many exercises per body part? how many sets and reps
what kind of rep speed do u use?

1 minute or 30 secs of rest?

how would this look

legs

squat 3x4-6 4 seconds down 1 up
lunges 3x4-6
machine romanian deadlifts 3x4-6
1 leg body weight calf raise fialure
abs

and everyother week

alternate leg workout
leg press 3x 6-10
leg curl 3x 6-10
leg extension 3x6-10
Abductor/Adductor Machine 3x6-10
calf raises 3x6-10
abs

would these be ligetimate workouts
have a split of

monday\ legs, abs
tuesday\ chest back
wed\ off or cardio
thursday\ shoulder and traps, abs
friday\ tris and bis
sat sunday\ rest, maybe cardio

or should cardio b done during the week.

i would aprecciated if one of u could post one of ur workouts and genral diets.

 

[rgosit]

up this