female exercise program
- Thread starter qwerty33
- Start date
is there a basic program for toning. ill do some searching. thought one of you could save me a lot of time
babywifey
Board Sponsor
Paired with a solid training routine and good diet this cardio circuit has the potential to provide great fat loss results:
Invalid Link Removed
Most women are too afraid to lift weights, but honestly this is going to give the best results if one is looking to "tone" (which is essentially losing fat and gaining muscle). Lifting HARD and HEAVY will do the trick. No pinky dumbells, but a good solid weight that makes you push yourself. Being a woman doesn't give you the excuse to take it easy and not push yourself. Girls need to be strong and fit too.
Invalid Link Removed
Most women are too afraid to lift weights, but honestly this is going to give the best results if one is looking to "tone" (which is essentially losing fat and gaining muscle). Lifting HARD and HEAVY will do the trick. No pinky dumbells, but a good solid weight that makes you push yourself. Being a woman doesn't give you the excuse to take it easy and not push yourself. Girls need to be strong and fit too.
qwerty33
Well-known member
Paired with a solid training routine and good diet this cardio circuit has the potential to provide great fat loss results:
Invalid Link Removed
Most women are too afraid to lift weights, but honestly this is going to give the best results if one is looking to "tone" (which is essentially losing fat and gaining muscle). Lifting HARD and HEAVY will do the trick. No pinky dumbells, but a good solid weight that makes you push yourself. Being a woman doesn't give you the excuse to take it easy and not push yourself. Girls need to be strong and fit too.
agreed any weight training routines to go with?
kingk0ng
Active member
You don't need to train any different from a male. I would have you work with a routine hitting your muscles once-twice per week. You don't have as high of testosterone as a male, so you might have more trouble building any muscle.
"Toning" doesn't exist, by the way. You can burn fat and you will appear to be "toned" if you have muscle.
I'll lay something out real quick:
Monday- front squat, barbell row, lat pulldowns, deadlift
Wednesday- back squat, bench press, lat pulldown, overhead press
Friday- stiff-leg deadlift, lateral raise, curls, tricep extensions or rope pulldowns
Lift weights during the day, try to do some abs at night. When you stimulate your abs through hip flexion movements like sit ups, hanging leg raises, and so forth: try to squeeze the glutes to disable use of the hip flexors so you more specifically target your abs and avoid lordosis.
For your rep range: 3x10-12 should be good.
"Toning" doesn't exist, by the way. You can burn fat and you will appear to be "toned" if you have muscle.
I'll lay something out real quick:
Monday- front squat, barbell row, lat pulldowns, deadlift
Wednesday- back squat, bench press, lat pulldown, overhead press
Friday- stiff-leg deadlift, lateral raise, curls, tricep extensions or rope pulldowns
Lift weights during the day, try to do some abs at night. When you stimulate your abs through hip flexion movements like sit ups, hanging leg raises, and so forth: try to squeeze the glutes to disable use of the hip flexors so you more specifically target your abs and avoid lordosis.
For your rep range: 3x10-12 should be good.
Rosie Chee
The Female Terminator
There is NO such thing as "toning". This is a term that refers to either a) losing bodyfat, b) gaining muscle mass, or c) losing bodyfat whilst gaining muscle mass (i.e. recomping).
Check out Invalid Link Removed - this article covers EVERYTHING from nutrition to training re weights and cardio, for fat loss, for beginners and advanced trainees.
~Rosie
Team APPNUT
orangerain
New member
When I still had a personal trainer, I was advised to do cardio for 20-30 minutes everyday and do strength training every other day (but I only did it twice a week, still works fine).
qwerty33
Well-known member
split up into the am cardio and strength training in the pm?
orangerain
New member
Actually, my trainer doesn't split cardio and strength training since I really don't have time to go to the gym in the morning then in the afternoon (my schedule at the university is very hectic). So, when I train, it's all at once. My training with him looks sort of like this...
Monday-Wednesday-Friday:
Cardio (treadmill/elliptical) for 30 minutes then my trainer lets me join group exercises in the gym such as yoga or dance. Group exercises usually last for an hour.
Tuesday-Thursday:
Treadmill for about 30 minutes then we move on to strength training. After lifting, he lets me go on the elliptical for about 15 minutes.
Saturday: Cardio for 30 minutes + Strenth Training
Sunday: Cardio + Group Exercise
wearedbleedblue
Active member
Have her read the Rachel Cosgrove book or Lou Schuler Lift like a man look like a goddess, or something like that. Both great intros to fitness for a woman and written in a highly relatable nature. Its usually easier to have a gf read an outside source than try to teach her yourself unless you're an expert in the field.
qwerty33
Well-known member
thanks will look into this