Workouts For Women?

[Lean-Guy]

Can someone post some a 3-5 day workout regimes for Women please?

[nicoledominique]

I think this is too general a question.

What are their goals -- gaining mass/gaining strength/losing fat/etc?

A woman can do any workout a man does. Really doesn't matter...

[Lean-Guy]

I think this is too general a question.

What are their goals -- gaining mass/gaining strength/losing fat/etc?

A woman can do any workout a man does. Really doesn't matter...

She wants to gain muscle. My fiance is 5'5" and around 90lbs.

[Lean-Guy]

She can't seem gain weight no matter how much she eats. She is 24 years of age.

[nicoledominique]

She can't seem gain weight no matter how much she eats. She is 24 years of age.

Maybe it's not a question of how much she's eating, but where those calories are coming from. Does she have a balanced diet, that includes 6 meals a day all containing the necessary protein, complex carbs, and healthy fats for her goals?

Has she ever calculated her maintenance calories? That's the first step. I will provide you with a formula that will help in determining this. After figuring out how many calories she need to maintain her current weight, all she has to do is increase that number. Start slow, adding 200-300 calories above maintenance and see how her body responds after a few weeks. If she has gained, keep the calories at that level for another couple of weeks, if she has not gained you will have to increase by 200 again, and so on...

Workouts are important in gaining mass too, weightlifting only. I would advise her to do very little to no cardio if she is having trouble gaining. Cardio will only hinder her gains. Have her lift weights on a program like this or something similar:

Mon: Chest & Back
Wed: Bi, Tri, Delts
Fri: Quads, Hams, Calves

She can do abdominal work on her off days from weight training. She can lift in the 8-10 rep range for optimal growth. Be sure she is lifting heavy enough to be at failure on 8-10 reps, but not too heavy that she is really struggling - especially if she is brand spanking new.

Now if she follows this, she should be off to a really good start.

Here is the formula you can use to calculate her maintenance calories:

Basal Metabolic Rate:

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age)= BMR
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age)= BMR

For a 200 pound male who is 22 and is 5-10.

67 + (6.24 x 200) + (12.7 x 70) - (6.9 x 22) - ( 6.9 x 22 ) = 1986

Next calculate your activity level for the day by multiplying your BMR x's the following number that suits you.

1.2-1.3 = Very Light
1.5 = Moderate
1.6-1.7 = Heavy
1.8-2.1 = Insanely Rigorous

If his energy expenditure is moderate than I would multiply 1986 by 1.5 and get 2,979 calories to maintain his current bodyweight weight.
~~~~~~~~~~

Here is a list of foods that she should be eating for optimum results:

http://www.bodybuilding.com/fun/stella9a.htm

[Lean-Guy]

Maybe it's not a question of how much she's eating, but where those calories are coming from. Does she have a balanced diet, that includes 6 meals a day all containing the necessary protein, complex carbs, and healthy fats for her goals?

Has she ever calculated her maintenance calories? That's the first step. I will provide you with a formula that will help in determining this. After figuring out how many calories she need to maintain her current weight, all she has to do is increase that number. Start slow, adding 200-300 calories above maintenance and see how her body responds after a few weeks. If she has gained, keep the calories at that level for another couple of weeks, if she has not gained you will have to increase by 200 again.

Workouts are important in gaining mass too, weightlifting only. I would advise her to do very little to no cardio if she is having trouble gaining. Cardio will only hinder her gains. Have her lift weights on a program like this or something similar:

Mon: Chest & Back
Wed: Bi, Tri, Delts
Fri: Quads, Hams, Calves

She can do abdominal work on her off days from weight training. She can lift in th 8-10 rep range fro optimal growth. Be sure she is lifting heavy enough to be at failure on 8-10 reps, but not too heavy that she is really struggling - especially if she is brand spanking new.

Now if she follows this, she should be off to a really good start.

Here is the formula you can use to calculate her maintenance calories:

Basal Metabolic Rate:

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age)= BMR
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age)= BMR

For a 200 pound male who is 22 and is 5-10.

67 + (6.24 x 200) + (12.7 x 70) - (6.9 x 22) - ( 6.9 x 22 ) = 1986

Next calculate your activity level for the day by multiplying your BMR x's the following number that suits you.

1.2-1.3 = Very Light
1.5 = Moderate
1.6-1.7 = Heavy
1.8-2.1 = Insanely Rigorous

If his energy expenditure is moderate than I would multiply 1986 by 1.5 and get 2,979 calories to maintain his current bodyweight weight.
~~~~~~~~~~

Here is a list of foods that she should be eating for optimum results:

http://www.bodybuilding.com/fun/stella9a.htm

We don't know how much she is eating a day but if she is eating junk, she should be gaining some weight but she is not.

[bebeklein]

At 5'5 and 90 lbs it appears she would have an eating disorder. Are you sure she is really eating like you said. I would be careful about beginning an exercise regiment without adressing that issue first. She also needs to gain body fat.

[Lean-Guy]

We don't know how much she is eating a day but if she is eating junk, she should be gaining some weight but she is not.

What about shoulders? include with Back?

[Lean-Guy]

At that height and weight it appears she would have an eating disorder. Are you sure she is really eating like you said. I would be careful about beginning an exercise regiment without adressing that issue first. She also needs to gain body fat.

I am not sure. I will find out what she is eating and how much a day.

[nicoledominique]

EXCUSE ME, but I just left a very detailed message that you appear to be completely ignoring. It provides all of the essentials that she needs to determine what is going on and how to achieve her goals.

Yes, it takes a little work on your end but if you both are not willing to put in the time and effort to do the small things she will continue on the path to no where.

No one is going to help you if you can't help yourself.

Also, shoulders are in the workout program I suggested (called delts).

[midilandshockey]

EXCUSE ME, but I just left a very detailed message that you appear to be completely ignoring. It provides all of the essentials that she needs to determine what is going on and how to achieve her goals.

Yes, it takes a little work on your end but if you both are not willing to put in the time and effort to do the small things she will continue on the path to no where.

No one is going to help you if you can't help yourself.

Also, shoulders are in the workout program I suggested (called delts).

A LITTLE WORK?!?!?...but that might be hard...

[bebeklein]

EXCUSE ME, but I just left a very detailed message that you appear to be completely ignoring. It provides all of the essentials that she needs to determine what is going on and how to achieve her goals.

Yes, it takes a little work on your end but if you both are not willing to put in the time and effort to do the small things she will continue on the path to no where.

No one is going to help you if you can't help yourself.

Also, shoulders are in the workout program I suggested (called delts).

Not sure if you caught the stats but she is 5 inches taller than you and weighs 40 lbs less. I really think that's indicative of an eating disorder; if not there is a medical problem. I agree you gave out great information, but she may not be at that point yet.

[nicoledominique]

Not sure if you caught the stats but this girl is 5 inches taller than you and weighs 40 lbs less than you. I really think that's indicative of an eating disorder; if not there is a medical problem.

Well, I'm really not comfortable in making an online diagnosis as serious as that. If she wants to gain muscle and get healthier and stronger, I gave a nice amount of information regarding what she needs to do to get there.

I'm not a doctor, so I have nothing to say about disorders or diseases. He asked a question regarding fitness - I answered.

It seems like everyone out there today thinks they have a problem - saying, "I've tried absolutely EVERYTHING and nothing works for me!" Which is a total cop out. If you're not willing to put in the work, of course you'll get no where.