Totally Clueless... Please Help

[BeastieChoi]

I need to make a workout routine for my friend and she is a girl. I was wondering what would work best and what excercises? You know what she wants... the bikini look but should I use a 3 day full body split? Please I am completely clueless when it comes to this. I also don't want to mess up another persons life or disapoint her with a non working routine. This girl is 13 years old and weighs 107 pounds. She doesn't want the bodybuilding girl look. Thanks.

[thompsbj]

First of all, it doesn't matter that she is a girl. Men and women benefit from the same exercises. Also, unless she take drugs, like testosterone, she won't get the bodybuilder look. Women must not be afraid of getting huge, because it simply won't happen. Even if it did it would take years and she could take it easy for a while to lose some muscle. A women who has a little muscle visible looks more womanly I think. But don't let her let up on intensity for fear of getting big. Hope this helped a little.

[BeastieChoi]

it did thanks but what excerises/routine should i suggest to her?

[Emma-Leigh]

I would not recommend a split routine - She is only 13. She would probably do best with 3 days a week of a curcuit routine - full body type stuff. Compound exercises like squats, dead lifts, lunges, chin-ups, bent over rows, push ups, crunches. Some ball work would also be good. Throw in some interval training on the treadmill, elliptical trainer, rower or bike (20 minutes, 3 times a week) and that should be plenty.

But - maybe ask her about other things - kick boxing, wall climbing, pilates, body pump and aebobics type classes etc etc... stuff that will get her fit and toned but things that are still exciting and social. You might find that at 13 the last thing she wants to do is spend hours alone at the gym. She could get disinterested very quickly - which would mean she would be less likely to take it up later in life when she might enjoy it.

[imperfectly_lou]

At 13 years old, she should not be lifting heavy weights, or really many weights at all. it is not recommended teenagers (male or female) start lifting until; about 4 years after they start puberty. Keep it simple, body pump classes are fine, step aerobics, tae bo etc.

[BeastieChoi]

Originally posted by imperfectly_lou
At 13 years old, she should not be lifting heavy weights, or really many weights at all. it is not recommended teenagers (male or female) start lifting until; about 4 years after they start puberty. Keep it simple, body pump classes are fine, step aerobics, tae bo etc.

Im 13 and I lift heavy. I do it smart tho. It hasn't been 4 years since pubery for me... This girl is a dancer so I think that counts.

[BeastieChoi]

Can someone make a routine for me? Like what did you ladies do when you were younger?

[Emma-Leigh]

Originally posted by BeastieChoi
Can someone make a routine for me? Like what did you ladies do when you were younger?

When I was 13 this is what I did:

Swimming training 4 times a week (argg... At the pool by 5.30am in the morning. This ment getting up at 4.45am!!)
Kung Fu/kick boxing, 2 - 3 times a week
Did the occasional aerobics/pump/curcuit class
I owned a horse and rode a few times a week

That was it. As I said - the last thing you want to do when you are 13 is to go to a gym by yourself and 'pump iron'. So, I feel that things like wall climbing, pilates, aerobics, body pump, curcuit classes, kick-boxing and sports etc are probably better alternatives.

[BeastieChoi]

Hmm I think she can devote some time in the gym... I just don't know how to start her off.

[Emma-Leigh]

Originally posted by BeastieChoi
Hmm I think she can devote some time in the gym... I just don't know how to start her off.

If you really want her to get to the gym then start her off on a circuit training system.

Example -
Pick 14 exercises (6 upper body, 6 lower body, 2 ab). Things like:
Leg press
Squats
Lunges
Stiff legged dead Lifts
Reverse incline, hamstring ball rolls
Barbell calf raises

Chin ups (assisted if needed)
Bent over rows
Push ups (on her toes... non of this 'girly push up' stuff)
Front dumbell raises
Tricep dips
bicep curls

Crunches (upper and lower)
Oblique plated twists

Set it up in a curcuit doing sets of 12 repititions. Keep the weights moderate - not really heavy, but not tiny either. Try -

5 minutes bike to warm up

leg press (2 sets of 12)
squats (2 sets of 12)
chin-ups (2 sets of 12)
bent over rows (2 sets of 12)
5 minutes jump rope

Lunges (2 sets of 12)
Ball rolls (2 sets of 12)
Push ups (2 sets of 12)
Front dumbell rasies (2 sets of 12)
5 minutes on the elliptical trainer

Stiff legged dead lifts (2 sets of 12)
Weighted barbell calf raises (2 sets of 12)
bicep curls (2 sets of 12)
Tricep dips (2 sets of 12)
Crunches (2 sets of 15, both upper and lower)
Oblique twists (2 sets of 12, each side)

10 minutes on the treadmill to finish.


I don't know... It has been ages since I have down a circuit routine.

What do you think?

[BeastieChoi]

Pretty good base I could fix up for her thanks.

[TricepsNGirls]

i agree with the comments on not starting her up this early. I started lifting when i was 13, and I gained close to nothing for 1 1/2 years. The body is not well developed at the age of 13. If you choose to lift, that's fine, its your choice, but tell your girl to keep off the weights for a while. As I can remember, the girls back in middle school were pretty tiny. Its not a good idea for them to be lfiting.


peace

[cdmuscle]

Another thing she may want to consider is a circuit training routine. Using machines will give her more toning and not bulk.

Three day - push/pull/legs

Mon -
Military Press machine
Shoulder press
Machine lateral raise
DB kickbacks

Wed -
Cable pulldown
Machine rows
Straight-arm pulldowns
Light db bicep curls or HS bicep curls

Fri -
Leg press or slide
Leg curl
Leg extension
Lunges
Seated calf raise

Works everything, light-duty toning. Full-body and great cardio if done using 3 sets each, 15-20 reps with a little extra momentum.