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Work out tips for a girl

Discussion in 'Health' started by sammy87, Jan 19, 2011.

  1. Jan 19, 2011 at 6:50 AM
    #1
    sammy87

    sammy87 [OP] Well-Known Member

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    Hey, my fiance and I started working out together and we have a wedding coming up. But she wants to tone up and lost about 10 lbs. I've been in the gym most of my life, but I don't want to screw her up by having her train like a guy. So for working out tips for a girl, what would be the best way for her to train?

    I've had her do high reps light weight, 10-20 mins warm up on cardio, some core exercises. 3x a week, with 2x week just using cardio. She also dances twice a week and teaches dance once a week for 3 hrs.

    thanks
     
  2. Jan 19, 2011 at 6:54 AM
    #2
    NetMonkey

    NetMonkey Well-Known Member

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    i think you got the workout about right for her, but if she wants to trim up, she also needs to adjust the diet.

    low carbs (less than 75 grams per meal), low salt, low fat, lower calorie intake (1500-ish a day for a woman).

    lots of vegetables, only 100% whole grain carbs, and only lean meats. cut out the sweets and sugars.

    read the labels... look at total carbs vs total sugars. you should not eat foods that have a higher than 50% ratio of sugars to carbs.

    so, if an item has 20 grams of sugars and 50 grams of carbs, thats ok (20/50 = 0.4 = 40%).

    i had some health issues with my weight and diet and my doctor put me on this diet. without actually working out, i lost 25 pounds in 2 months.
     
  3. Jan 19, 2011 at 7:09 AM
    #3
    woody6047

    woody6047 McGrubber

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    X2 i dont know the body type but having a great workout routine will only get you so far if you dont eat to support your goals. If she can find a diet that works for her then yall will be golden. Talk to a personal trainer they are normally pretty knowledgeable with diets.
     
  4. Jan 19, 2011 at 7:25 AM
    #4
    jjew18

    jjew18 the Nightman cometh!

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    Like they said ^ diet. More reps, light weight for toning. Lots of cardio.
     
  5. Jan 19, 2011 at 7:30 AM
    #5
    sammy87

    sammy87 [OP] Well-Known Member

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    Thanks, shes pretty good on her diet, - the sugar. She's pretty short only 5'1" she just wants to tone her abs, and arms.
     
  6. Jan 19, 2011 at 7:36 AM
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    MadeInMaine

    MadeInMaine MadeInMaine

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    For trimming down, diet is a little MORE important than the workout routine. It sounds like she is active, which is great, but her eating habits are important.

    What she eats: watch the fats, and sugars... and limit the carbs. Carbs are important for energy, but she doesn't want to be eating tons of pasta and bread all day long.

    Fruit, veggies, protiens will be her (and your) best friends!

    good luck



    you should post before and after pictures of you both
    right now, and day before wedding...
     
  7. Jan 19, 2011 at 7:37 AM
    #7
    Redfox1

    Redfox1 'Stralia! Riding Roo's and wrangling koalas

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    If she wants to lose weight she should run. Running combined with her gym routine i would think would be a pretty good way to lose weight
     
  8. Jan 19, 2011 at 7:53 AM
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    jjew18

    jjew18 the Nightman cometh!

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    It sounds like she is pretty fit, not needing to lose weigt? Just wanting to tone, running will help tone her lower body and even her abs. For upper body, do various workouts for the shoulders and arms using very little weight, but high reps. Any of the ab workouts for her abs, most of those do work to tone your ab muscles, they won't magically shrink your gut.
     
  9. Jan 19, 2011 at 7:57 AM
    #9
    sammy87

    sammy87 [OP] Well-Known Member

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    Cardio is her weak point, she hates running, gets bored on a machine. I try to get her to run but shes horrible at it, so she hates doing it. I went from lifting to cardio activities for exercise. she just wants to lose 10-15 lbs by sept.
     
  10. Jan 19, 2011 at 7:59 AM
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    woody6047

    woody6047 McGrubber

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    If she hates Cardio, tell her to get on a treadmill and put the incline as high as it can go and just walk a fast pace, do that for about 15minutes or so and you will burn more calories than running the same distance. Also, it tones the calves quite nicely
     
  11. Jan 19, 2011 at 8:02 AM
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    MadeInMaine

    MadeInMaine MadeInMaine

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    If she really hates the treadmill, tell her to buy roller blades, or run outside, or go swimming.

    Swimming would be great for her cardio, tones her thighs, abs, back, arms, and its great cardiovascular exercise.
     
  12. Jan 19, 2011 at 8:09 AM
    #12
    texican76

    texican76 Well-Known Member

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    If she hates running and wants to get toned and lose weight she needs to try Insanity. She won't get bored, she'll get the cardio she needs and she won't have to lift a weight to get tone. In two months she'll look like a completely different person. I was shocked what it did for me in two months. Like every other post said, she'll need to stick to a healthy diet and limit the sugar and fat intake if she wants maximum results. Drink lots of water! People don't drink enough water and most of the time when we think we are hungry we are actually thirsty. Try drinking more water and you won't feel hungry as often.
     
  13. Mar 14, 2011 at 8:13 PM
    #13
    mcleod90

    mcleod90 150,000 miles and counting

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    Just make her do the compound exercises. Since you said you've been in the gym for a while you know how hard it is to gain a lot of muscle mass. So so I would have her lift weights 2-3x a week and card 2-3x. And have her having a protein shake after her workout.
     
  14. Mar 14, 2011 at 8:14 PM
    #14
    MJonaGS32

    MJonaGS32 MJ on a GS

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    x2. my GF and my best friend's GF both do this.
     
  15. Mar 14, 2011 at 8:21 PM
    #15
    LilRedYota

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    hes got it right...

    except the low carbs things......if shes an athlete/runner....lots of carbs are ok you just need the right kind of carbs.

    it sounds crazy but 5x20 squats, bodyweight
    and 50 each leg lunges, bodyweight....2 times a week...it will tone legs up super fast and get her ripped in a healthy way for a woman. (im a soccer player, legs are important haha):D

    And like NetMonkey said light weight, lots of reps....once that gets easy for up the weight, lessen the reps.....this will get her stronger along with keeping her tone.

    you want more protein in her diet so things like brown rice are ok, beans, chicken and lean meats.:D

    NO WHITE RICE, AVOID BREAD, FRENCH FRIES, FRIED ANYTHING! you can work out all you want but if you dont kinda change your diet it will do no good.;)

    Salad with grill chicken is good, and look up complex carbs...it helps with energy. simple carbs are things like debbie cakes, chips, cookies...junk!:eek:

    Complex carbs are pineapple, oranges, lettece, brocoli, apples etc.

    Im majoring in this stuff and im interning at a performance gym...pro athletes use stuff like this to get ready for the big leagues...:cool:

    Let me know how it works out!:D
     
  16. Mar 14, 2011 at 8:21 PM
    #16
    Bullzi511Tacoma06

    Bullzi511Tacoma06 KCCO

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    I've heard good things about the Insanity, and also with p90x. I have only done the CardioX workout once with a friend, and I was pretty sore thereafter (I'm in pretty good shape.) You could also check out CrossFit. That's an awesome program, and you can access WOD (workout of day) for free on the website with videos of all workouts. Easy to modify to do in your gym or at home, and it'll kick your ass BIG TIME!

    As they all said before, diet is a big contributor, many small meals as opposed to three big ones. Never skip breakfast, it basically jumpstarts your metabolism from night-mode to normal.

    Stay with the high reps, low weight. Vary up exercises so the muscles have a day off between exercises. Also, try to keep adding new things to the routine. You don't want her to get bored with it.

    Good luck!​
     
  17. Mar 15, 2011 at 6:01 AM
    #17
    sammy87

    sammy87 [OP] Well-Known Member

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    Hey thanks for the other tips. We were doing really well, but I had surgery and her finals have bogged us down. Once this semester is over she will get back into it. I had a pretty good program, and we eat pretty healthy. But she stress eats a lot. So do I.

    I was watching the insanity infomercial the other day, it looks pretty intense. We were talking about doing somethign like that. We also have Xbox Kinect, while it's not a complete workout, it is pretty cool.

    Thanks again.
     
  18. Mar 15, 2011 at 6:03 AM
    #18
    woody6047

    woody6047 McGrubber

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    I was watching a girl at bestbuy do the kinect workout thing and holy crap, that thing looked like it was kicking her butt haha.
     
  19. Mar 15, 2011 at 6:30 AM
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    Zombie Runner

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  20. Mar 15, 2011 at 6:44 AM
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    paintdiddy

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    You beat me to it.:D naked pics would help us help you:D:D
     
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