Need Help for my Girl

[2-Swole]

well guys the girl who i am currently with wants to start really getting in shape. She isn't really fat, but definately has some room to lose and is really "soft." Well anyways she asked me to give her an exercise program, considering i personal train and stuff, but im more of a bust ass GET HUGE type trainer lol and i need something to fit her specific goals to lean up and harden up. I think she needs a good cardio routine and maybe a light all-around weightlifting routine. Problem is she is a latina and eats alot of mexican food which is all pretty much TERRIBLE for you!!! So this is an obstacle...

ANyone have any suggestions???

If anyone could come up with or link me to a specific routine or like a spreadsheet or anything that would be AWESOME!!!

2-Swole

[dixiechick]

Basic Workout Routine

I get asked this question a lot. Here is a basic workout routine that I posted in the female section. Check it out, and if you have any questions just let me know.

Basic Workout Routine

[2-Swole]

Re: Basic Workout Routine

I get asked this question a lot. Here is a basic workout routine that I posted in the female section. Check it out, and if you have any questions just let me know.

Basic Workout Routine

Thanks so much dixiechick...i really really appreciate this!!! I will give it to her and explain the exercises to her. She is about 5" tall and is a little soft and her goal is to lose about 15lbs...do u think this might get the job done? and if u think she needs to add a cardio routine could you possibly send me a link or any diets or dietary tips??? she has been pretty athletic in the past but isnt that informed on diets, cardio, or weights!!!

P.S. U R AWESOME AND THE FIRST PERSON TO ACTUALLY HELP ME WITH THIS. soooo i owe ya one!!!

2-Swole

[BABY1]

Re: Need Help for my Girl

I have been in her shoes before and this is what helped me. I definitely changed my eating and eat more clean now. I also track my food daily to make sure I am getting enough calories and to track my carb, fat, and protein intake. I don't know how much time she has to exercise, but I do 3 days of a full body workout and 3 days of cardio. I change up the workout all of the time, and increase the weight often. Tell her not to be afraid to lift heavy, that will actually get her better results and don't overdue cardio. Also, concentrate on doing more compound exercises than isolated ones, especially if she will be doung a full body routine. Here is a link to some good info. She might want to pick up Oxygen magazine. It has great info for woman and I know I learned a lot by reading it. Good luck!

[daved150]

Re: Need Help for my Girl

wow baby1...i havnt been to that site in years!! thanks for the reminder. they do have some good article on that site!

[Merc]

Re: Need Help for my Girl

diet is always going to be key, you need to sit down with her and tell her the importance of a good clean diet

[firstenrgy]

Re: Need Help for my Girl

diet is always going to be key, you need to sit down with her and tell her the importance of a good clean diet

Well said. Once diet and training are in line, yohimbine works well with women. The addition of an Alpha agonist with a coliric restriction will make a big difference. Another link is dietpower.com They have a 30 day free trial and it tacks calories and weight well. Best of luck to her.

[dixiechick]

Re: Basic Workout Routine

Thanks so much dixiechick...i really really appreciate this!!! I will give it to her and explain the exercises to her. She is about 5" tall and is a little soft and her goal is to lose about 15lbs...do u think this might get the job done? and if u think she needs to add a cardio routine could you possibly send me a link or any diets or dietary tips??? she has been pretty athletic in the past but isnt that informed on diets, cardio, or weights!!!

P.S. U R AWESOME AND THE FIRST PERSON TO ACTUALLY HELP ME WITH THIS. soooo i owe ya one!!!

2-Swole

No problem. Glad to help.

I'm 5'3" and use to weight 105 - 110 pounds, so I know just what she is going through. Most people look at her and tell her that she doesn't need to work out. I use to hear that all the time. I wanted to be in shape and fit. I also wanted to add muscle lose fat. Even petite people can have body fat... we just don't have as much. I also did like looking like a stick figure. I wanted some curves and not the one that bunch around my mid-sections.

After spending years spinning my wheels and not getting my body to look like I wanted, I started doing more research and now I am 41 years old with a body that I'm proud of.

Tell her to continue doing some cardo... 3 to 4 days max. 30 minutes. Take all those things that the personal trainers have told her about "toning", and throw them out the window. If she will lift weights regularly with heavy weights, then she will start seeing so much more improvements in her body. Like Baby1 said, tell her not to worry about getting "bulky". It's impossible for a women to gain as much muscle as men naturally.

Also building muscle burns fat. This means she needs to clean up her diet and be sure and eat more protein. You need protein to build muscle. Protein does not turn to fat in people exercise regularly. Keep her carbs/fat ratio in check and she will start getting leaner.

As for workouts, tell her to train just like you do. For several years, I worked out with a male partner and trained just like he did, and that's when I started making the changes to my body that I wanted.

This can be an journey that you can do together. Best of luck to both of you.

[2-Swole]

Re: Basic Workout Routine

No problem. Glad to help.

I'm 5'3" and use to weight 105 - 110 pounds, so I know just what she is going through. Most people look at her and tell her that she doesn't need to work out. I use to hear that all the time. I wanted to be in shape and fit. I also wanted to add muscle lose fat. Even petite people can have body fat... we just don't have as much. I also did like looking like a stick figure. I wanted some curves and not the one that bunch around my mid-sections.

After spending years spinning my wheels and not getting my body to look like I wanted, I started doing more research and now I am 41 years old with a body that I'm proud of.

Tell her to continue doing some cardo... 3 to 4 days max. 30 minutes. Take all those things that the personal trainers have told her about "toning", and throw them out the window. If she will lift weights regularly with heavy weights, then she will start seeing so much more improvements in her body. Like Baby1 said, tell her not to worry about getting "bulky". It's impossible for a women to gain as much muscle as men naturally.

Also building muscle burns fat. This means she needs to clean up her diet and be sure and eat more protein. You need protein to build muscle. Protein does not turn to fat in people exercise regularly. Keep her carbs/fat ratio in check and she will start getting leaner.

As for workouts, tell her to train just like you do. For several years, I worked out with a male partner and trained just like he did, and that's when I started making the changes to my body that I wanted.

This can be an journey that you can do together. Best of luck to both of you.

Thank you sooooo much this really helps!!! and thanks to all of you guys!!!

2-Swole