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Health & Fitness
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Old 09-26-2013, 04:26 PM   #1
Silversixspeed
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Anybody familiar with dieting/workout ideas for women?

My gf has recently expressed that she'd like to start working out again, and is looking for guidance on dieting and workout plans. Everything I've read/heard about is more geared towards guys that are looking to gain size.. Has anyone done research for women that are looking to tone up, and still add some muscle?

She's roughly 5 ft tall, maybe 105-115 lbs? She's (in my opinion) in decent "shape". However, she's looking for more of an athletic look and feel. She said her first goal is to feel more healthy, second goal is to appear more healthy.

Anyone have recommendations on what caloric intake to shoot for? Macros? She's a college student, so healthy eating will be tough, but she's determined.

Recommendations on workouts? Would crossfit style workouts fit what she's looking for?

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Old 09-26-2013, 04:32 PM   #2
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Oh, and I'm working on obtaining an "appropriate" pic to help with suggestions, and to abide by forum rules
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Old 09-26-2013, 04:45 PM   #3
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We will gladly accept an in appropriate picture. No hurt feelings will occur.
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Old 09-26-2013, 05:08 PM   #4
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Re: Anybody familiar with dieting/workout ideas for women?

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Old 09-26-2013, 05:22 PM   #5
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Anybody familiar with dieting/workout ideas for women?

I don't have much personal experience with women and training (I've tried to get a couple going on barbell lifts). But from everything I've seen on differences between men and women exercising, high rep compound lifts (like you'd see in crossfit) are the most ideal for women gaining an athletic tone / muscle.

Can I say she's got a great body already ? (Guess I did). Good job buddy! I'm sure you already know I recommend veggies/meat/rice or potatoes/fruit/nuts (in that order) in addition to the training, and eating until she's full, wherever she feels like it. It's self regulating for the most part.

This is a great story / transformation that I think every female who's interested in fitness should check out. Great read for all of us too as well.

http://www.nerdfitness.com/blog/2011...ng-super-hero/


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Old 09-27-2013, 08:25 AM   #6
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I've always had females for longer amrap (as many reps as possible) wods

Usually a bunch of air squats, burpees, kb swings, ring rows, push ups, running, seated dips, thrusters, push press, various sit ups. If they aren't completely nutty I'll have them squat, deadlift, and do other heavy for them lifts.
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Old 09-29-2013, 04:45 PM   #7
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For the most part, they should do the same thing...just less (adjusted for size.)
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Old 09-29-2013, 04:52 PM   #8
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Quote:
Originally Posted by dwass325 View Post
For the most part, they should do the same thing...just less (adjusted for size.)
That's kind of what I figured.

Thanks for the responses, guys!
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Old 09-29-2013, 05:03 PM   #9
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Quote:
Originally Posted by Silversixspeed View Post
That's kind of what I figured.

Thanks for the responses, guys!
For what it's worth, closer to shows, I'll have bikini girls do more plyo work like jump squats, but the core of the workouts are still lifting like a man would.
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Originally Posted by jacques chirac View Post
I don't see what is ridiculous by robbing with a sword.A sword in one od the most lethal wepon !!!

It's more easy to kill with a sword than with a gun.

A sword is more frightening than toy-looking gun like glock.

robbing with a sword is a good thing
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