View Full Version : help please!
my girlfriend wants to get back into shape. She wants to lose some weight and gain some lean muscle. Can anyone recommend a training routine for her ( weights and cardio ) ? nothing hardcore, just something that would be easy to follow. I don't know much bout what kind of excercises , weight or reps she should be doing so help me out please! any help is greatly appreciated.
03-20-2002, 06:25 AM
Aim for cardio 2 - 3x a week. Goal to work up to 20 min. each time. Once reached go harder.
Basic weights: (Again 2 - 3x a week)
Month 1 w/up x 12 then 2 - 3 x 10 - 12
Seated Row (back/biceps)
Bench Press (chest/triceps/shoulders, front)
Leg press (Legs/glutes)
Ab crunches 1 min. as many as she can.
MONTH 2 DAY 1 UPPER BODY
Lat pull 3 x 10 + 1 x 10 w/up (back) or
Seated Rows (back)
Cable Pressdown (triceps)
Bench Press (chest)
DAY 2 LOWER BODY
Leg Extensions 3 x 12 + 1 x 12 w /up
Leg Curl 3 x 12
Calf Raise 3 x 12
Ab Crunch 1 min. as many as she can.
Leg Raises 1 min. as many as she can.
Back Extensions 3 x 12 (Low back)
Do this DAY 1 & DAY 2 rotation 1 - 2x a week. Can do some cardio as a warm up and cool down or on non weight training days depending on energy and recovery ability.
03-20-2002, 07:03 AM
In addition, lunges & Straight Leg Deadlifts work wonders for me.
1.) Find activities you can do together. Having a training partner that knows what you're going through is the numero uno best way to increase results.
2.) Encourage and motivate daily. Focus on the positives of getting in shape and don't concentrate on the scale weight.
3.) Set attainable short term goals and a long term strategy. Re-evaluate goals periodically.
4.) See number 1.
As far as a specific program, I really like Body For Life right now. It's a great program to get people off their butts and back in action, plus it's not very time intensive. After a 12-week cycle or two, she'll be ready to move on to something more advanced.
EDIT: Forgot to mention that everyone responds to a workout program differently. Dr. Hussman has an excellent article on the science of BFL on the BB.com website and also offers advice on tweaking the program to fit your needs.
03-20-2002, 06:15 PM
Have her pick up a copy of Muscle and Fitness for Her or Oxygen magazine.......both have lots of routines and diets for beginners and advanced.
thanks for the help everyone, I recently bought a pair of rollerblades so her and I can go blading once summer rolls around. I got some books that I've been reading up on too so that I can help her the best I can. Anyway, we'll see how it goes, thanks again.