Takin the GF to the gym what do i do?
- 12-05-2008, 03:28 PM
Takin the GF to the gym what do i do?
Hey everyone ive started taking my girl to the gym cuz she wants to get in better shape. so now only problem is she will only be able to go with me 2 or 3 times a week so i was wondering what kind of workout plan she should start doing what exercises etc the works. she is 5ft tall and 100lbs no supplement experience no weight training experience just jogging. shes trying to lose her love handles so she does her cardio i got her to start eating properly instead of her one meal a day shes now going at eating a small meal every 1.5 hrs and eating atleast 4 meals a day all healthy and clean good foods i allow her one cheat snack just to keep her metabloism going. i took her to the gym with me last night for the first time and she was happy it happened to be legs and abs that day but at the end she wasnt so happy so here was her workout identical to mine just alot less weight!!
Squats (smith machine) warmup just the bar
50-12, 55-11, 55-10
seated Quad Extension 60-12, 65-10, 70-10
Seated Ham curl 70-12, 75-11, 75-10
Seated Calf Roller 100-12, 120-10, 120-9
db side obliques 15 (per side)
lying leg lifts 15
and threw in some stretching at the end
So shes pretty weak and idk if that workout was to advanced for her or what but she pushed through did what she could and today she saying "i want to cut my legs off and i hate the fukn STAIRS" lol
so any advice to help her out is greatly appreciated any other info you need just lemme know
- 12-05-2008, 07:21 PM
She doesn't need supplements aside from a multivitamin, good fats, and creatine (extra protein is not necessary, since she should get enough from her diet).
She's about my height and tiny, so any "love handles" she thinks she has may be just an illusion.
As for training:
I would get her doing Full-Body sessions, twice a week, with 2 days rests between. Select 8-10 exercises, and perform 12-15 reps per exercise at 12-15RM. Do it in a circuit fashion (since she's a beginner it will help increase her endurance, strength AND muscle mass), with either a small rest (i.e. 60-90 seconds) between exercises, or wait until the end of one circuit before a 1-3 minute rest. Exercises that you should get her doing are multijoint, compound exercises, as they use more than one muscle, and are the most effective for not only building muscle, but also in burning fat, because they are recruiting more of the body to perform the exercise than isolation exercises (these are a waste of time, especially for a beginner). The best compound exercises that you can do are the squat and the deadlift, as they use pretty much EVERY muscle in your body. Other compound exercises that are good to include are the power clean, bench press, shoulder press, pull-ups, dips, as well as calf raises (the only isolation exercise that’s really good). You should try and get her doing free weights as much as possible, since it will force her to work her core more, increase stability and improve posture. Bodyweight exercises and plymetrics are also good exercses to add into a circuit. Be sure that you show her how to do each exercise correctly, and that she ALWAYS usees good form for EVERY exercise; otherwise she is risks injury. All reps should be CONTROLLED and with good form (don’t cheat). It’s not about how MUCH you can lift, but how WELL you lift. She WILL get stronger as she continues with it.
NOTE: Make sure that she has a protein shake with some simple sugar (i.e. fruit smoothie with ice and protein powder is great here) as soon as possible after your resistance training, and then a PROPER meal (i.e. including ~50 grams of complex CHO, ~30 grams of protein, fibrous CHO) about 30 minutes after your post-workout shake.
Resistance training does MORE for burning fat than cardio, IMO. However, if she REALLY wants to do cardio, the most effective way to burn fat this way is to do a) Interval training (i.e. efforts), or b) do cardio at a HIGHER intensity (i.e. just going out and running as fast as you can over a certain distance, instead of 45 minutes at a 60% HRmax). Forget about the ‘Fat Burning Zone’; the harder she works during cardio, the more fat she will lose (i.e. higher intensity raises metabolism POST-cardio, instead of just what she burns during it). I do something called 'Guerrilla Cardio' (GC). It is tabata intervals done sprinting (I also do them on a bike). All you do jog lightly for 4 minutes as a 'warm-up'; then you do 8 x 20 seconds hard-out-as-fast-as-you-can sprints/efforts, and jog easy for 10 seconds after each one; finishing with a 4 minutes easy jog ‘cool-down’. I do GC (or variations of it; now I increase how many efforts I do, and sometimes do up to 32) 3 days a week, with a rest day between each one, as it is very hard and takes a lot out of you. If she does this, and lifts weights and eats to lose fat, then she will most definitely see results. Skipping, stair sprinting/running, or rowing, are the next highest calorie burners after sprinting. I would get her doing cardio on the days when she is NOT resistance training!
Just stretch for 10-20 minutes per day, preferably AFTER you have done either cardio or weights, while your muscles are still warm. This just makes sure that you can move freely and easily.
12-07-2008, 05:08 PM
wow well thank you very much for your advice and will get her doing stuff like that.
any other advice from anyone to add is always appreciated thanks alot!!
12-07-2008, 06:46 PM
12-08-2008, 08:59 PM
alright i shall do that is it best to mix resistance workouts all in one such as like a chest exercise a back exercises and a leg exercise in one workout or all one muscle group in a workout?
12-09-2008, 01:12 AM
i been taking mine too. She likes it but gets frustrated if she cant do something right or not at all. Her lower back tends to hurt/pop on her and she doesnt have an athletic shape by any means.
I been tryin to keep her on compound movements but nothing requiring to many stabalizers yet.
12-09-2008, 03:44 AM
ask her what she wants to work on and have her set goals.. like if she wants to firm the butt.. step ups.. squats..leg curl.. bulgarian squat.. if she feels she wants to shape up her arms then focus on that etc.. when she sees the results on something she wants .. ie. ass/legs getting firmer.. she will be happier and strive to do even more
12-09-2008, 03:56 AM
12-09-2008, 11:04 AM
alright thanks alot guys really good info i appreciate it and for me i only get frustrated with her when she complains and says she cant do something when she hasnt tried it yet like when she was doing squats i just put a 25 on both sides so total of 50lbs and she said she couldnt do it so i had her try it and she could do it and was extremely excited i hate when people say they cant do something and havent tried it yet ya kno
12-09-2008, 01:55 PM
12-09-2008, 02:33 PM
will do i push her to do everything she thinks she cant, and shes finally being put to the test with her losing weight! so im excited for the final result and how stoked shes gunna be!
12-11-2008, 02:52 PM
what are good exercises to have her do at home when she doesnt go to the gym with me the basics pushups crunches all the lil stuff you can do at home?
12-11-2008, 03:01 PM
She can do mountain climbers and pop squats, she can do burpees and leg lifts for abs. She can curl any object of appropriate weight and do tri kickbacks with it. Or you could go to target and buy some cheap kettlebells and do a routine. She can hold any object in close to chest and do squats and lunges around the house. Really its all up to your imagination.
12-11-2008, 03:01 PM
12-11-2008, 03:51 PM
Pretty much you can do any ab exercise. A swisball (s/b) can also be useful for myriad exercises. Using cans and other objects that can be substituted for dumbbells will work as well. Also, if you have any rubber tubing (i.e. a bicycle tube), you can use that to do resisted exercises as well (i.e. abductions, adductions, etc.)
Just a quick list of exercises you can do (there are many MORE):
*Squats (b/w, s/b)
* Leg abductions
* Leg adductions
* Calf Raises (single, double; on step or block)
* Crunches (floor, s/b; legs with deet on floor, or knees at 90 degrees)
* Side Crunches (floor, s/b)
* Side Planks
* Leg Lifts (single, double; on floor or s/b)
* Pull-ups (door frames, or if you have a bar that will hold her weight anywhere in the house, garage, or yard)
12-14-2008, 06:26 PM
I don't think your workout was too advanced, but for beginners doing the whole body and compound exercises every workout is the best, as Guesjn said.
12-16-2008, 02:57 PM
alright thanks for all the good advice and recommendations you have all given, anything else you can think of please let me know
12-16-2008, 03:04 PM
Personally I would sign her up with a trainer for a few weeks to get her started or put her in a fitness class to begin with. That gives you both a break from interfering with your w/o and gets her up to at least a certain knowledge/fitness level.
That's what I did with my wife.
I had also explained what I do and what I would have her eventually do. The trainer pretty much re-enforced what I had told her and gave her some other suggestions that I wouldn't have put in as I only do the weights and cardio vs the ball and other tools that she liked using.
12-19-2008, 05:08 AM
ya get her in the fitness classes they love them, and if you can get here to do yoga, flexable women
12-20-2008, 09:13 PM
haha i hear ya, i just think the personal trainers at my gym like dont know what their talking about in my opinion atleast but hey there are personal trainers so they must but ya never know
12-20-2008, 09:34 PM
I haven't read what everyone else suggested here, but I know I've read from some females around these forums that the way to a sexy body is HEAVY lifting, not light *** pink and purple weights. Let her follow your routine, or she could or try a routine of compound exercises and some warm down cardio afterward. I've found a lot of helpful workout routines from www.**********************. Also consider a BodyMinder exercise journa for her to write down what she does at the gym, or any regular composition notebook. This way she can develop the curves she wants and not have to worry about love handles. 100lbs at 5ft seems VERY light to me, and if she wants to lose fat she should get some muscle first, since without that muscle an anorexic look could come out.(I've seen VERY sexy tone and strong women at my gyms, then I've seen some SCARY women on the elipticals.)
P.S. Sorry if I repeated anything other people wrote just throwing my two cents...
12-20-2008, 10:07 PM
^GUESJN^ ... Wow like Shamwow! Good adsvise right there!
ADVANCED MUSCLE SCIENCE
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RECOVERBRO: Est. Post #3222
12-21-2008, 02:49 AM
12-21-2008, 11:16 AM
12-21-2008, 03:51 PM
Sorry, i meant like medically. I think it was a form of scoliosis she had corrected extremely young with 2 titanium rods and 4 screws. I do push her but only a bit. i do think strengthening her back will help. So we do hyperextensions. she does 2, 30 sec rest, 2, rest etc etc fo 10. I also have her on lunges.If her lower back has issues, then she has a weak lower back. She could also have weak hip flexors and hamstrings and/or muscle imbalances in her lower body. If she gets frustrated, then get her to do it again. The AMOUNT of weight she's lifting shouldn't matter at the start, as long as she gets the TECHNIQUE right. Keep her on compound movements, because these are the BEST exercises you can do. Even if you ONLY get her doing the squat, deadlift, and bench press to start with. Keep encouraging her and don't let your frustration show too much (if you get like that).
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