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.

x
x
x

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!

 

[Nathan]

Thanks guys! You guys are the best. I agree completely with the alcohol comment. COMPLETELY. Fucking give it up or forget it. If you won't give up alcohol, you aren't into it. That's how I've always felt. You don't want to be fit bad enough, and won't get there. I have yet to meet anyone to prove me wrong either.

Vix - Thanks. I suppose I'll find out but I won't lie - that was a big part of why I was attracted to her in the first place. I don't think I can be with someone who isn't into this stuff. I'm not getting fat.

I love you guys.

 

[Gymgurl]

My RMR is 1800 but I weigh alot more then she does.....I think your base range is good.....BUT diet is 90% of the results she wants....well at least I think so

 

[Nathan]

My RMR is 1800 but I weigh alot more then she does.....I think your base range is good.....BUT diet is 90% of the results she wants....well at least I think so

I agree. Diet is the whole damn thing. She knows that and is pretty good at it, she just needs to jump it up to the next level.

It sounds like I'm more or less on the same page as you guys. Sweet. I really hope she does this. It's going to be a big mozzaball hanging out there if she doesn't. Is it bad that I would find myself very unattracted if she completely half-assed this? We've been dating for about 4 months and everything else is great, apart from the fact that I'm a total fitness Nazi and worry about shoving my expectations on other people. I swear to god I can never figure this out. I try to keep my mouth shut about it but that doesn't work either since she knows when somethng is on my mind.

 

[vixensghost]

I agree. Diet is the whole damn thing. She knows that and is pretty good at it, she just needs to jump it up to the next level.

It sounds like I'm more or less on the same page as you guys. Sweet. I really hope she does this. It's going to be a big mozzaball hanging out there if she doesn't. Is it bad that I would find myself very unattracted if she completely half-assed this? We've been dating for about 4 months and everything else is great, apart from the fact that I'm a total fitness Nazi and worry about shoving my expectations on other people. I swear to god I can never figure this out. I try to keep my mouth shut about it but that doesn't work either since she knows when somethng is on my mind.

She won't 1/2 ass it, Nathan.IF she does, then you gotta be there to help her. Hell, I think everyone half assed it at some point until we got it down to a science. Right? I had NO CLUE about lifting until I had help from those who were beyond the 1/2 assing stage. Smell what I'm cooking? lol

However, you gotta cut her some slack if she has an "off" day once in awhile too. If you get all judgemental with her, which I do not see happening, she'll resent your efforts, and perhaps, even you. A lil bit of encouragment is gonna take the both to a better place!

You're a genuis for God sake, I'm not telling you anything you don't already know!

LOL...Recall how I got my hubby back to the gym? He's doing VERY well,AND has lost close to 20 lbs! Yippy, those jeans are fitting him again.

 

[Nathan]

She won't 1/2 ass it, Nathan.IF she does, then you gotta be there to help her. Hell, I think everyone half assed it at some point until we got it down to a science. Right? I had NO CLUE about lifting until I had help from those who were beyond the 1/2 assing stage. Smell what I'm cooking? lol

However, you gotta cut her some slack if she has an "off" day once in awhile too. If you get all judgemental with her, which I do not see happening, she'll resent your efforts, and perhaps, even you. A lil bit of encouragment is gonna take the both to a better place!

You're a genuis for God sake, I'm not telling you anything you don't already know!

LOL...Recall how I got my hubby back to the gym? He's doing VERY well,AND has lost close to 20 lbs! Yippy, those jeans are fitting him again.

Yay. I love you vix. You made me feel a lot better. I find it hard not to let my own weirdness and self-scrutinizing shift to others - she's pretty cool and really doesn't give much of a shit though which is great. Obviously it'll screw me over though and I get quiet when I'm thinking things I don't think I should say cause people will think I'm being a hard-ass or a dick. She hates it when I get quiet but I'm gonna work on that.

And you, my dear, are the genius. If you can appease me/make me feel better about something, it automatically follows that you are killer when it comes to problem solving and dealing with people.

Thanks again ladies. I know it's a pain in the ass to sit down and write this shit out for people who won't listen anyways, but I've already learned a lot from you guys. I will be certain to remind her someone spent the time to help her out and she's not at all the type to shit on that so I'm guessing she sticks to it.

 

[cindylou]

I dont agree on the whole booze thing - I think everyone is different.

She is 20 ish. Its normal to want to drink on the weekends.

You can find room to tweak the diet to make up for a couple of weekend drinks.

Just my opinion - from a girl who wanted to look her best but not give up on life.

No binge drinking!!

 

[superqt4u2nv]

What is her body fat at?

IMO norhing wrong with the lifting routine you put together a girl can lift weights the same way a guy would. With good form taught I see nothing wrong with good mornings or military press at all.

P.S. I will slap you if you use the word tone again god I hate that word she wants muscle not tone.

 

[Nathan]

What is her body fat at?

IMO norhing wrong with the lifting routine you put together a girl can lift weights the same way a guy would. With good form taught I see nothing wrong with good mornings or military press at all.

P.S. I will slap you if you use the word tone again god I hate that word she wants muscle not tone.

Sorry guys. I agree about the drinking but really, it def slows things down. I think if she can manage to get only a buzz on once in a while she should be fine, provided everything else is where it should be. If she wants to get REAL lean she'll have to drop it obviously.

I don't know her bf but it isn't high. Not ready for a bodybuilding comp certainly but I can't tell with women as easily - she puts every bit of it on her bum so I can't for the life of me tell. II know for dudes having striations in your glutes means you've got to be around the 6% mark. She gets all self-conscious her bum doesn't feel like mine. I'm like dude, if your bum were like mine you'd be a man and I wouldn't touch you.

Thanks again guys!

 

[Bikini Mod]

Sorry, but if someone can't give up alcohol for 30 days (not saying FOREVER - just 30 days. I dont care how old you are, that is not an excuse. I can count on one hand how many times I consumed alcohol from before I got pregnant with my first at age 24 to the time I was done competing at age 36 or so). Do I drink now? HELL YES... but when I realize I am carrying a little extra bodyfat - THAT IS THE FIRST THING TO GO. Otherwise, I STFU pour myself a glass of wine and remain *fat and happy*

Alcohol is a diuretic and it interferes with nutrient absorption, not to mentiont TOTALLY empty calories and it makes you sluggish - period.

I have been doing this a long ass time (not to mentioned trained others for over 2 years) so sorry, nothing anyone will say that will change my mind.

Now in regards to men and women training the same - HELL YES.

My references to Good Mornings and Military Presses being contra indicated goes for BOTH GENDERS. I know that some oldschoolers swear by some oldschool movements. But here is my school of thought on oldschool and newage movements alike: Why would I recommend a movement that MIGHT injure anyone while I could recommend several others that are:

equally effective

and

much less likely to injure ANYONE.

Do you all see what I am sayin? If there is a way to screw yourself up diet or training wise you are talking to her. All I am trying to do is spare anyone the same experience. The first rule of thumb for ANY trainer (IMHO) is if I can't help someone then I certainly am not going to harm them.

I also have health issues and did a lot of damage preparing for contest back in the day so believe me when I say that while my glutes may say I am 22 my insides scream something altogether different.

I hope that you oldschoolers feel me. I am not stepping on your toes, just saying that if this lady isn't necessarily interested in contest prep then why should she train like she is? In my experience those that truly get into the love of iron the way we do (yea, it's in my blood for over 20 years now) are few and far between so I don't like to alienate those who may not share that love from the getco.

I like to offer challenging workouts that incorporate many different movements and alternatives to standard old-school routines. Once they master those and thirst for more, I let them go and have at it. I found that by and large this approach to be most effective for those that may not be sure exactly what it is they want from "fitness."

It took me a long hard road to get where I am today and I just want to share my experiences that will help ANYONE regardless of their goal or level of fitness.

I also look forward to learning from you ladies all of the new age science and stuff that has come about since I have been absent from this board.

YEAY!! I LOVE NEW STUFF!!!

 

[Nathan]

Great post BM - I'll be sending her that one too. I walked over to the supp store she works at and gave her your recommendations. She was really grateful and says thanks a ton!

Feel free to get into a discussion here about this stuff and how it may or may not have changed. LET ME IN ON THE SECRETS.

 

[superqt4u2nv]

You might get injured doing anything in a gym proper form is taught and she starts light is slow controlled she will not injure herself. IMO good mornings are one they best ham and lower back exercises out there. BM don't worry about stepping on toes we just have diffrence of opnion is all. I still love you.

 

[Sassy69]

I agree w/ all the points the ladies have made but the big ones that stand out after a scan of this thread are the ones QT makes
- Ima slap you if you use the word "tone" again
- your workout looks fine for a female but its going to start w/ form and light weights. Whether you go light weights/high reps or heavier weights / lower reps IMO she should feel like she's hitting the right muscles - i.e. its row exercise - you feel the 'row' muscles - so she knows what exercise is supposed to hit - I also think its useful to show how other exercises can do the same thing so she doesn't associate one and only way to do something (E.g. row = BB row, cable row, 1 arm cable row, 1 arm db row, machine row, etc.)
- personally I use GMs to stretch & warm up because I have really tight hip flexors - she's more than 1/2 my age so shouldnt' have any of my issues -- I vote dont' be afraid of any particular type of exercise - just learn the correct form and keep it tight. The only thing I'd suggest NOT to do is behind the head military press - very rough on your rotator cuff and doesn't just 'go away'

As far as diet - you need to honestly quanitify what it is she thinks she's eating now. I suggest have her load a typical day's menu on a food counts program like www.fitday.com and see what is the total cals & macro ratios - %protein / fat /carb.

What other activity does she do? Still do gymnastics or cheerleading? If yes then I'd include calories to support some amount of endurance training - as well as lifting - i.e. make the carbs higher. Generally cals I'd go 12 x her body wt total - I cut on 1750 and I"m usually around 155 lb. Macro ratio around 40% protein / 30% carb/ 30R% fat and see how that goes for at least 3 weeks, see how she feels - sleeps well? not tired or feels burnt out from training or hungry all the time? Should feel more energy, etc. Otherwise tweak the ratios and possibly total cals.

 

[Bikini Mod]

See, that is what is so great about having so many experienced and knowledgeable people to talk to here: there is no ONE WAY to get wherever it is that you are going. Here you can get solid advice from every angle. If *this* doesn't work or she doesn't like *that*, there is always the *other thing*. There is no one magic bullet, whether we are talking fitness OR diet. The one caveat we all agree upon is - CONSISTENCY IS KEY. In other words, don't give up just because *this* didn't work or *that didn't work*...



Oh yea - and one other caveat:

86 the "tone" word from your vocabulary. That shit annoys ALL OF US.

 

[Nathan]

Alright, okay. The word "tone" is gone. My most humble apologies. Thanks again for all the great advice. I went over it all with her on Friday and then went tot the gym with her over the weekend and we wnet over proper form and everything. I have to say, she was by far the easiest person to show that stuff to of anyone I've ever trained. I'm guessing it's due to her being athletic in the first place, but she has a strong lower back and has better form than I do on everything. It's really annoying but in a good way.

I also told her about the drinking. She didn't like it and had to think about it, but her and I made an agreement. I'll cut back on the weed if she cuts back on the drinking. Neither of us are doing it for the other person which I like (so if she quits I'm still going strong) - it's something we both want to do. I plan to save an extra $200 a month and hopefully put that towards some long-term investments. I started at 26 and while I'm still very new to it, I'm trying to get into the investing thing and planning for my future and all that crap. This will facilitate that and I'm down.

Anyways, long story short she went out on the weekend with friends and didn't drink. I'll let you guys know what happens but I personally always find it exciting when someone actually listens to my advice and appreciates it so I wanted to pass that on since that is what has happened with the advice you all were kind enough to take the time to offer. Holy run-on sentence. You guys rock!

 

[Bikini Mod]

Alright, okay. The word "tone" is gone. My most humble apologies. Thanks again for all the great advice. I went over it all with her on Friday and then went tot the gym with her over the weekend and we wnet over proper form and everything. I have to say, she was by far the easiest person to show that stuff to of anyone I've ever trained. I'm guessing it's due to her being athletic in the first place, but she has a strong lower back and has better form than I do on everything. It's really annoying but in a good way.

I also told her about the drinking. She didn't like it and had to think about it, but her and I made an agreement. I'll cut back on the weed if she cuts back on the drinking. Neither of us are doing it for the other person which I like (so if she quits I'm still going strong) - it's something we both want to do. I plan to save an extra $200 a month and hopefully put that towards some long-term investments. I started at 26 and while I'm still very new to it, I'm trying to get into the investing thing and planning for my future and all that crap. This will facilitate that and I'm down.

Anyways, long story short she went out on the weekend with friends and didn't drink. I'll let you guys know what happens but I personally always find it exciting when someone actually listens to my advice and appreciates it so I wanted to pass that on since that is what has happened with the advice you all were kind enough to take the time to offer. Holy run-on sentence. You guys rock!

Good for both of you...

Now post up some pics. Of your girl that is. LOL

 

[Nathan]

Alright, I'll put up her facebook pic since if she finds out, I doubt she'd be pissed over that. She is thinking of getting into fitness competing since she's too old for gymnastics now, or so she tells me.

http://www.flickr.com/photos/67177705@N00/887961196/

There's another pic of her in there that might give you an idea of her bodytype. Uh...ignore the rest of the photos. NOTHING TO SEE HERE, MOVE ALONG.

 

[superqt4u2nv]

Alright, I'll put up her facebook pic since if she finds out, I doubt she'd be pissed over that. She is thinking of getting into fitness competing since she's too old for gymnastics now, or so she tells me.

http://www.flickr.com/photos/67177705@N00/887961196/

There's another pic of her in there that might give you an idea of her bodytype. Uh...ignore the rest of the photos. NOTHING TO SEE HERE, MOVE ALONG.

OMG she is cute as hell dude great score With her background she woluld do very well in fitness. As for your comment on the training in general I find most women pick up form very well. I dont train anyone regularly but always help friends when they ask female friends that I help always have much better form then the dudes.

 

[Nathan]

OMG she is cute as hell dude great score With her background she woluld do very well in fitness. As for your comment on the training in general I find most women pick up form very well. I dont train anyone regularly but always help friends when they ask female friends that I help always have much better form then the dudes.

That makes sense. Dudes suck with form - they arch their backs like mother fuckers when trying to show them proper form for deads of bent-over rows.

And thanks.

 

[LadyRaptor]

Go to Dragondoor.com Check out "the Goddess Kettlebell Workout"....you guys can each get one, get the DVD...and watch her get STRONG as hell, very well defined....and not bulk up.... I use it.... I don't use very many machines any more. Just something "different" for you to consider. I use HIIT type interval training for cardio AFTER my workout and in the evenings (I work out in AM).

Got any pics of her? How tall (or short) is she??

 

[Bikini Mod]

That makes sense. Dudes suck with form - they arch their backs like mother fuckers when trying to show them proper form for deads of bent-over rows.

And thanks.

Just a thought... maybe women are better w/form because they aren't so concerned about their cocks shriveling because they can't move as much weight as the next guy?

Oh wait a minute....

*checks thong*



Nevermind.... I STILL gots the biggest cock in the gym.


















As you were.

 

[Bikini Mod]

Go to Dragondoor.com Check out "the Goddess Kettlebell Workout"....you guys can each get one, get the DVD...and watch her get STRONG as hell, very well defined....and not bulk up.... I use it.... I don't use very many machines any more. Just something "different" for you to consider. I use HIIT type interval training for cardio AFTER my workout and in the evenings (I work out in AM).

Got any pics of her? How tall (or short) is she??

I am all about progress and utilizing all sorts of experience to maximize MY TIME in or out of the gym.

Any new/old info - BRING IT!

 

[Bikini Mod]

personally I use GMs to stretch & warm up because I have really tight hip flexors

May I ask why it is that you use GMs to counteract the tightness of hip flexors? Wouldn't it be a better course of action to simply stretch the hipflexors out between sets during lower body workout?

Do you also have difficulty w/glute development as the glutes are the opposing muscle group to your hipflexors. That damned reciprocal inhibition law will get you every time!

These are issues that I also share so I am hoping to exchange experiences and share knowledge.

Lay it on me Ms Overall Title Winner Sassypants!

 

[LadyRaptor]

REGARDING KETTLEBELLS: yes...you need to learn them properly and safely...but the only way to learn them is to get them...get the DVD's: Pavels "Enter the Kettlebell", " From Russia with Tough Love" and Goddess Workout by Andrea Ducane.... we started with that and went to a seminar to tweak "form".... you will have NO CHOICE but to do it right....or .... die in the process!! HAHAHAHA

Anyway....best of luck with you and your girl...still want PICS and to know how tall she is??

 

[Nathan]

Go to Dragondoor.com Check out "the Goddess Kettlebell Workout"....you guys can each get one, get the DVD...and watch her get STRONG as hell, very well defined....and not bulk up.... I use it.... I don't use very many machines any more. Just something "different" for you to consider. I use HIIT type interval training for cardio AFTER my workout and in the evenings (I work out in AM).

Got any pics of her? How tall (or short) is she??

You've got 3 posts. For all I know you're my gf and you're fucking with me to see if I'll post up pics of you. Man I'm paranoid. Alright, but if she sees this, you're all going down with me. I don't know how, but you will. Actually hopefully she wouldn't care since everyone is offering up good advice for her benefit and hte pics are risque or anything.


Anyways, here is one from her facebook I found that sort of gives the idea of her bodytype. The girl has hamstrings.

http://www.flickr.com/photos/67177705@N00/1127621875/

She's going to fucking kill me.

 

[LadyRaptor]

I dunno...she looks SHORT. I can't tell..but she looks good.... some good weight-training, your plan...along with a good addition of interval training for cardio, or kettlebells...bodyweight exercises....it'll tighten' her right up...if that's what she's looking for. Get her involved with you on this....ef forum....she might have fun...

All the best luck! -S-

 

[Bikini Mod]

Now why would she kill you? LOL We aren't dudes. It isn't like we are going to be typing one-handed er anythin...

And yes, she looks very cute.

I can see the wonderfully lasting effects of gymnastics on her lower body! Solid...

and now I get a better idea (I think) of why you recommended so much shoulder/upper body work. Was it because you were thinking of symmetry?... as in for future competition, or for her body to have a more *balanced* look. You know, bring up her upper body size to match the awesome strength of her lower?

I can only guess... not in your head, just surmizing.

I am happy to hear that you are BOTH treating your bodies better. I am all about having a bit of fun but mark my words. She will see a HYUGE difference in how she looks and physically feels in a few short weeks simply by giving up the drink. Another benefit is, her tolerance will drop dramatically and one/two drinks will be more than enough to get her buzzed. hehehehehe

Pot doesn't affect your metabolism (as least I do not believe it does) but still, it will affect the way you think. Nothing wrong with kickin it from time to time (not that I am condemning or condoning - we are ALL adults here) but if you are thinking that it makes *that much* of a hit on your wallet, then perhaps stepping back a bit is a good idea.


Just sayin is all.

 

[Nathan]

I don't drink, but I do spend like $300 plus a month on green. There was a time I was blowing a hell of a lot more each month - though my habits and lifestyle were a lot different back then. I know, it was not a shining time in my life.

And yeah, she needs to balance out the symmetry a bit between upper and lower body - so yes, that is why I tried not to give her too much lower body work. Her quads are a good size, as are her hams and calves. She almost flat-out refused calf work - she says she's glad I have bigger calves than her cause most dudes do not. So I tried to keep that to a minimum as well.

And no, I don't want her on these boards. It's my outlet - if I ever marry someone into this scene I'll consider it though. Actually, I think she's clueing in but hasn't been able to find the site - she knows I'm online with this stuff but doesn't know where. I'll do the research for her - I like learning about this shit anyways and have had more women asking me for training advice lately so I figure I had might as well know what I'm talking about.

 

[Bikini Mod]

When it came to nutrition/lifting/performance enhancing supplementation/competition/fitness three of the most knowledgable members on elite's women's board were MEN:

1. Lobo
2. Wilson1
3. Shadow

More men are always welcome here. We care more about your brains, afterall, then what you got beneath your chaps.... though I certainly wouldn't mind seeing what lies beneath 'em..... Well, maybe only with one eye wide shut!

 

[Sassy69]

May I ask why it is that you use GMs to counteract the tightness of hip flexors? Wouldn't it be a better course of action to simply stretch the hipflexors out between sets during lower body workout?

Do you also have difficulty w/glute development as the glutes are the opposing muscle group to your hipflexors. That damned reciprocal inhibition law will get you every time!

These are issues that I also share so I am hoping to exchange experiences and share knowledge.

Lay it on me Ms Overall Title Winner Sassypants!

I guess I have found light wt GMs to give me a good controlled stretch - I rotated my pelvis in 2003 and as a result I have a really tweaky lower back & IT bands. I can't itemize specifically the parts that are tight but GMs help me in general to stretch the whole area.

What I like about GMs is that the catch w/ all the problems resulting from my pelvis issue is I sometimes have a really hard time bending over like for DLs. So GMs give me a place to start from. I"m generally very flexible but these tight muscle issues I have just need to be warmed up - I find after a few straight days of targeted stretching I can get back to doing nearly a full splits - just gotta get past the initial tightness.

 

[Bikini Mod]

I guess I have found light wt GMs to give me a good controlled stretch - I rotated my pelvis in 2003 and as a result I have a really tweaky lower back & IT bands. I can't itemize specifically the parts that are tight but GMs help me in general to stretch the whole area.

What I like about GMs is that the catch w/ all the problems resulting from my pelvis issue is I sometimes have a really hard time bending over like for DLs. So GMs give me a place to start from. I"m generally very flexible but these tight muscle issues I have just need to be warmed up - I find after a few straight days of targeted stretching I can get back to doing nearly a full splits - just gotta get past the initial tightness.

Have you done and core-strength training to help address and resolve these issues?

Also, if you like I can give you an awesome hip-flexor stretch that will not compromise any joint. You get down on one knee, the other leg in front knee bent and foot flat. Now flex the glute of the kneeling leg as hard as you can. Because of the law of reciprocal inhibition, your hip flexor (which is the opposing muscle to your glute) MUST relax allowing a fuller stretch. Now extend the arm on the same side that you are kneeling and turn in the opposite direction. You can also shift your bent leg forward (don't hyperextend) to get a complete stretch.

I saw from your competition pics that your glutes were not as strong as the rest of your AMAZING physique... common problem with people who have very tight hipflexors (I oughtta know ).

For tight IT bands some myofacial release (simply rolling on foam rollers) will help to loosen those muscles up. Only takes a few minutes before/after your workout. Hurts like a BITCH.... but makes a hyuge difference.

I will try to find a site that demonstrates these movements or will see if the Old Grump will help me shoot a little video to demonstrate. I think my explanations were sorta confusing.

 

[Bikini Mod]

Bump for progress report.

Yes, I am nosey like that.

 

[vixensghost]

Good to hear she's keepin on track. I'm certain you're keepin her motivated too!