Designing routine for my good friend

[GoHardOrGoHme]

So one of my close friends whats to lose fat while getting into shape. She is a harcore martial artist and plays recreational soccer.

She has been out of the loop for a bit due to various circumstances and has asked for my help so im designing a 5 day routine that revolves around he schedules which includes a karate class 3 days a week.

I was thinking of the following:

M/W/F- days she has karate

Wake up in the morning and hit HIIT style cardio comprised of sprints, jump rope, and the occasional 1 mile run.

T/TH- HST Style lifting

Full Body routine, high intensity, small rest interval, light weight to focus on goof-perfect form


Sat/Sun- rest




Diet:

1800-2000 calorie diet that is a normal well balanced diet. Complex Carbohydrates, fruits, veggies, good fats, good combination of lean and fatty meats.


I wont have her on any supplements. Just good foods and a multi-V. Maybe add some fish oil caps to make sure she is getting those good fats.




Are there any factors to consider? Any thing i should be including that I'm not? I ask for your patience with my ignorance. Any help is greatly appreciated.

 

[Bnatural]

Well, does she do conditioning in Karate classes? Some ppl, like MMA fighters tend to do conditioning/training in some of their workouts, and that can create issues when designing a routine.

What was her previous workout history, because hitting things too fast can create some issues, i.e. overtraining.

AM cardio is a bad idea here and anytime for that matter (unless there is some pre cardio meal involved, but most don't do that).

With her schedule, cardio should be added slowly, she'll need constant motivation and support, and reminders that things don't just come back in a day. If she adds too much too fast, she'll overtrain and burn out her CNS.

Weights+Karate first, then add in short HIIT cardio for a few days a week (2-3) and build from there if need be.

Light weights= less calories and less effort. People equate sweat with massive calories, but that isn't the case. Heavier weights burn more calories, and won't slow her down either. She'll need to stretch as well, as this tends to be the limiting factor when people lift heavier.

Compound lifts (squats, bench, presses, rows, deads), Power/Plyo moves (pushups/clap pushups, jump squats, renegade rows, keg toss (med ball toss in air).

I would setup 2 workouts and have her alternate them like I listed above, obviously with more exercises as I just typed those out as I thought of them.

 

[GoHardOrGoHme]

Well, does she do conditioning in Karate classes? Some ppl, like MMA fighters tend to do conditioning/training in some of their workouts, and that can create issues when designing a routine.

One day of Conditioning with 2 days of more technique drills

What was her previous workout history, because hitting things too fast can create some issues, i.e. overtraining.

Previously a competitive soccer player and plays recreationally every week

AM cardio is a bad idea here and anytime for that matter (unless there is some pre cardio meal involved, but most don't do that).

I was going to suggest she wake up have fruits and eggs before her morning cardio

With her schedule, cardio should be added slowly, she'll need constant motivation and support, and reminders that things don't just come back in a day. If she adds too much too fast, she'll overtrain and burn out her CNS.

You are right, Ill first just focus on getting her in the gym twice a week and slowly add cardio

Weights+Karate first, then add in short HIIT cardio for a few days a week (2-3) and build from there if need be.

I like this idea

Light weights= less calories and less effort. People equate sweat with massive calories, but that isn't the case. Heavier weights burn more calories, and won't slow her down either. She'll need to stretch as well, as this tends to be the limiting factor when people lift heavier.


I really want to start her slow teach her the basics and get her form down before we add any real weight. Basically I want her to be able to eventually work out on her own and have a healthy lifestyle that will allow her to remain very athletic

Compound lifts (squats, bench, presses, rows, deads), Power/Plyo moves (pushups/clap pushups, jump squats, renegade rows, keg toss (med ball toss in air).

Read my mind

I would setup 2 workouts and have her alternate them like I listed above, obviously with more exercises as I just typed those out as I thought of them.

Excellent suggestions. I already made some great tweaks to the routine

 

[Antigravity]

I am a girl & here are my experiences:

I have found great success with fasted weight training regimes.
In the past I tried an HIIT program:
In my experience it provided me with that extra benefit towards my recomp.
I minimized the cardio (I cycle) time in lieu of my fasted WO.
My WO - is heavy weights. I cut down the rest time between sets.
5 x 5. Mainly consists of compound moves.
Finished off with Isolated Moves afterwards to really effect the muscles. (muscles are chosen on a daily basis- HIIT finish off w/ biceps, shoulders, chest+tris, etc.)
In total (not including cycling) Roughly a 20-30 min WO. More would be edging on overtraining especially if she does Karate (I rockclimb so I understand the balance involved in crosstraining).
Karate itself provides the extra cardiovascular workout that others substitute with cardio.
If she does soccer, I would be careful adding any extra cardio outside of her martial art drills.

An alternative is strength training using Pull days and Push days and Leg days. I found great success running this scheme:

Pull days: would include compound moves like pullups, bicep curls, Renegade Rows, lat pulldowns. etc. Hitting, biceps, middle and rear delts, upper + lower back.

Push Days: would include overhead/military presses, pushups, tricep work, flys, front delt raises. Hitting chest, upper and lower abs, Anterior delts, tris.

Leg day: would be squats, deads, leg press, leg raise machine, calf raises. Trying to hits calfs, hams, quads, hip flexors.

If I were her I would definately incorporate stretching, yoga, or tension work as that really helps muscle tone and elasticity.

I would consider some carb manipulation. especially around WO/Training times however not so much after. I found success with cutting carb intake around 5pm or 6pm (my WOs are earlier in the day). Additionally I dont mix carbs and fats. I either eat Carb + protein or Fat + protein meals.

I eat protein with every meal- my caloric divide is roughly 50/40/30 protein/fat/carb. Its worked for me to remain lean year-round.

I would eat a higer carb meal in the AM, as the carbohydrates (in fruits and oatmeal) also help in "waking you up".
Eggs are a great protein choice because they are high in Tyrosine- which helps "wake you up".

I have dinner around 6 or 7 (if I work late) it mainly comprises of slow digesting proteins + fats. It keeps me satisfied into the night.

I avoid eating before I sleep. You'd be surprised how much weight that can put on you.

Whatever she eats make sure its "clean meals".
Huge fan of veggies + fruits.
Fish oils
Complex carbs like oatmeal and whole grains. I also love Quinoa (high in protein) and Barley for grains.
I found that in my experience eggs provide better protein assimilation- and always helped me on a cut (lower in cals) than beef. However I wouldn't cut red meat out (if she eats it) completely because it is useful for growth and recovery. Additionally I eat liver after a WO. It has a great biological profile.

Fish is another great (easily digested) protein source like Salmon, Tilapia or even Tuna.
Salmon is also high in fat - but its fish oil fat which is the type you like.
Avocado is another great source of fat.

Snacks- i find eggs (I like eggs) a tasty lo cal treat or celery + PB.

Im not too big on nuts because of high caloric value. I try to find low calorie foods to make tasty meals out of that are rich in nutrients.

 

[Bnatural]

good to hear the suggestions helped.

 

[GoHardOrGoHme]

GREAT POST!

Taking notes and still re-designing the outline of what she will be doing. Antigrav that post was off-the-chain.

 

[TipTopShape]

I am a girl & here are my experiences:

I have found great success with fasted weight training regimes.
In the past I tried an HIIT program:
In my experience it provided me with that extra benefit towards my recomp.
I minimized the cardio (I cycle) time in lieu of my fasted WO.
My WO - is heavy weights. I cut down the rest time between sets.
5 x 5. Mainly consists of compound moves.
Finished off with Isolated Moves afterwards to really effect the muscles. (muscles are chosen on a daily basis- HIIT finish off w/ biceps, shoulders, chest+tris, etc.)
In total (not including cycling) Roughly a 20-30 min WO. More would be edging on overtraining especially if she does Karate (I rockclimb so I understand the balance involved in crosstraining).
Karate itself provides the extra cardiovascular workout that others substitute with cardio.
If she does soccer, I would be careful adding any extra cardio outside of her martial art drills.

An alternative is strength training using Pull days and Push days and Leg days. I found great success running this scheme:

Pull days: would include compound moves like pullups, bicep curls, Renegade Rows, lat pulldowns. etc. Hitting, biceps, middle and rear delts, upper + lower back.

Push Days: would include overhead/military presses, pushups, tricep work, flys, front delt raises. Hitting chest, upper and lower abs, Anterior delts, tris.

Leg day: would be squats, deads, leg press, leg raise machine, calf raises. Trying to hits calfs, hams, quads, hip flexors.

If I were her I would definately incorporate stretching, yoga, or tension work as that really helps muscle tone and elasticity.

I would consider some carb manipulation. especially around WO/Training times however not so much after. I found success with cutting carb intake around 5pm or 6pm (my WOs are earlier in the day). Additionally I dont mix carbs and fats. I either eat Carb + protein or Fat + protein meals.

I eat protein with every meal- my caloric divide is roughly 50/40/30 protein/fat/carb. Its worked for me to remain lean year-round.

I would eat a higer carb meal in the AM, as the carbohydrates (in fruits and oatmeal) also help in "waking you up".
Eggs are a great protein choice because they are high in Tyrosine- which helps "wake you up".

I have dinner around 6 or 7 (if I work late) it mainly comprises of slow digesting proteins + fats. It keeps me satisfied into the night.

I avoid eating before I sleep. You'd be surprised how much weight that can put on you.

Whatever she eats make sure its "clean meals".
Huge fan of veggies + fruits.
Fish oils
Complex carbs like oatmeal and whole grains. I also love Quinoa (high in protein) and Barley for grains.
I found that in my experience eggs provide better protein assimilation- and always helped me on a cut (lower in cals) than beef. However I wouldn't cut red meat out (if she eats it) completely because it is useful for growth and recovery. Additionally I eat liver after a WO. It has a great biological profile.

Fish is another great (easily digested) protein source like Salmon, Tilapia or even Tuna.
Salmon is also high in fat - but its fish oil fat which is the type you like.
Avocado is another great source of fat.

Snacks- i find eggs (I like eggs) a tasty lo cal treat or celery + PB.

Im not too big on nuts because of high caloric value. I try to find low calorie foods to make tasty meals out of that are rich in nutrients.

Nice tip AG!! Hope she take note some of your routine.

 

[GoHardOrGoHme]

Nice tip AG!! Hope she take note some of your routine.

She is starting slowly first focusing on diet and actually working out 4-5 days a week. With time we are bumping it up. She has made good progress so far. Thank You everyone for your help and advice!