Workout program for Women

allen101allen101 Posts: 5,102
in Bodybuilding Discussion
Hey guys,

Baka may pwede kayong mai-suggest na workout plan for gals.

Age : 23
Weight : 52kg
Fitness level: First timer
Vitals: Dunno haha
Body Type: I could not say that she's fat, but definitely holds a lot of water. Genetically malaki ang din ang braso. Parang endo na hindi naman talaga mataba.
Goal : Slim and sexy - since this is subjective, sexy for her is gaya nung mga model/actress

Btw this is my wife.

Thanks!
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Comments

  • badass_vinchbadass_vinch Posts: 4,471
    ^maganda bro lagyan mo konting info about dun sa may kelangan. like age, height, weight, vital stats, goal, rate mo fitness level nya, etc. iba kasi ang mga babae. hindi uubra ang link or basta info lang sa kanila. karamihan ng kilala ko suited for their needs and goals ang training at nutrition. pag generic ang program kadalasan nauuwi sa wala.
  • YatezYatez Posts: 2,745
    Ginawa ko sa girlfriend ko muscle group split na prioritized mga big lifts like Squat OHP Bench DL kita mo naman yon allen lol, pero worked on form first then gradually increased the weight hehe.
  • allen101allen101 Posts: 5,102
    badass_vinch wrote:
    ^maganda bro lagyan mo konting info about dun sa may kelangan. like age, height, weight, vital stats, goal, rate mo fitness level nya, etc. iba kasi ang mga babae. hindi uubra ang link or basta info lang sa kanila. karamihan ng kilala ko suited for their needs and goals ang training at nutrition. pag generic ang program kadalasan nauuwi sa wala.

    Thanks bro yan binago ko na.
    Naisip ko nga yung set-up ko na upper/lower na lang din para pwede kami magsabay.
    Tapos kapag malakas na siya papa spot na ko hahahaha
    Yatez wrote:
    Ginawa ko sa girlfriend ko muscle group split na prioritized mga big lifts like Squat OHP Bench DL kita mo naman yon allen lol, pero worked on form first then gradually increased the weight hehe.

    Hahaha oo kaso gf mo naturally slim na talaga.
  • YatezYatez Posts: 2,745
    Ganyan din weight nya eh mga 50-52kg, pero actually kaya ko din ginawa yon para taga spot ko sya hahaha tama yang naisip mo! Apir!
  • allen101allen101 Posts: 5,102
    Weh? Payat gf mo tignan compare sa wife ko lol
  • YatezYatez Posts: 2,745
    Sporty kase talaga yon taek varsity dati lapad ng lats at shoulders non lolzYung isang lalaki don sa bodyplus nasaktan pride nung naki alternate sya sa 30lbs na db shoulder press lolz
  • badass_vinchbadass_vinch Posts: 4,471
    introduce mo muna sya sa gym atmosphere for 2 weeks. pakilala mo sa kanya mga equipments at turuan mo na din ng basic exercises na puro bar weight lang and bodyweight. pagcardiohin mo din minsan kahit fastwalk lang at konting jog. kelangan mafeel nya na kaya nya magWO. yung progression later on na yun.
  • riddlerriddler Posts: 1,018
    I have no experience with training women but this book looks good. Check it out brah!

    51aWBDPTrjL._BO2,204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA278_PIkin4,BottomRight,-47,22_AA300_SH20_OU01_.jpg
    http://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM/ref=pd_sim_kstore_4
  • allen101allen101 Posts: 5,102
    Thanks guys!

    Appreciate it!
  • badass_vinchbadass_vinch Posts: 4,471
    Allen, eto program ng wife ko:

    Done 2x a week:
    Squats
    sumo DL's
    leg press (high foot placement)
    walking Lunges
    step ups
    hyperextensions
    roman chair sit ups
    leg raises
    reverse crunch

    cardio 1-2x/week: 40minutes-1hour (intervals)
    walking lunges on treadmill (inclined)
    sprints
    fast walk
  • monching11monching11 Posts: 7,273
    Si coach mike (xbrain) tinetrain din GF nya. Maybe he can chime in about this topic.

    @allen

    Im jelly brah. Wife ko sa cardio lang sumasama :(
  • riddlerriddler Posts: 1,018
    Hmmm... actually, me and wife did Insanity last march-may this year and she got good results!
  • monching11monching11 Posts: 7,273
    Wow. I wish we are swole-mates din. Hahaha buti pa kayo

    Ayan pala andami nang suggestion pati ungvkay brah vinch's wife.
  • badass_vinchbadass_vinch Posts: 4,471
    pagluto mo na din allen. ako din kasi nagluluto ng food ni misis. nagbabaon din yun like me.
  • riddlerriddler Posts: 1,018
    Pansin ko lang sa mga babae, mababa ang tolerance sa low carb diets or any over strict diets. Wala sila tiyaga to compute macros, calories etc. Ewan ko lang, yan ang observation ko kay misis. Hehehe!
  • allen101allen101 Posts: 5,102
    ^ Nice brah thanks!

    Sana nga matuloy, kasi dati ko pa siya niyayaya mag gym ayaw niya talaga.
    Gusto niya kasi sayaw2x or boxing.
    Napilitan na lang nung sinabi ko may Zumba sa slimmers ehehe.
  • Mighty_OakMighty_Oak Posts: 3,940
    Same prioritize the compound lifts: Bench, Squat, DL, OHP

    Check out eclipse gym's YT vids how females train in their facility and how these women look.
  • alvin7alvin7 Posts: 67
    dati kasa kasama ko gf ko maggym.. my improvement naman. more on cardio sya e. tinuturuan ko bumuhat ng compounds mukang nahihiya naman hehe. madali sya mag lose weight pag jog/treadmill. pinipilit ko ung squat. maliit kasi ang legs nya saka wala pwet lol. ayaw e. pinatry ko din insanity haha 10 minutes p lang ayaw na agad. bwisit. pinabyaan ko na. haha
  • monching11monching11 Posts: 7,273
    alvin7 wrote:
    dati kasa kasama ko gf ko maggym.. my improvement naman. more on cardio sya e. tinuturuan ko bumuhat ng compounds mukang nahihiya naman hehe. madali sya mag lose weight pag jog/treadmill. pinipilit ko ung squat. maliit kasi ang legs nya saka wala pwet lol. ayaw e. pinatry ko din insanity haha 10 minutes p lang ayaw na agad. bwisit. pinabyaan ko na. haha

    Had to re-quote this lol. Wise ka brah dumada moves ka haha
  • YatezYatez Posts: 2,745
    Do it for the pancakes!
  • alvin7alvin7 Posts: 67
    monching11 wrote:
    alvin7 wrote:
    dati kasa kasama ko gf ko maggym.. my improvement naman. more on cardio sya e. tinuturuan ko bumuhat ng compounds mukang nahihiya naman hehe. madali sya mag lose weight pag jog/treadmill. pinipilit ko ung squat. maliit kasi ang legs nya saka wala pwet lol. ayaw e. pinatry ko din insanity haha 10 minutes p lang ayaw na agad. bwisit. pinabyaan ko na. haha

    Had to re-quote this lol. Wise ka brah dumada moves ka haha

    iba yung squat na gusto nya e hahaha
  • riddlerriddler Posts: 1,018
    Nahalungkat ko sa baul yung photos ni misis. Left I think nasa 68+ kg ata siya 3 years ago, right was just after Insanity, around 54kg ata. Lumaki siya ng husto after giving birth to our 3rd child.

    7F95gcx.jpg

    3 years in the making din yan. On/off exercise with yoyo diet. Naging serious lang this year nung bumisita sila dito, tinutukan ko yung diet/nutrition when we did Insanity together. So far, she's in the best shape of her life right now. :)Grabbed this one on her facebook account which she posted during one of our Insanity session. lol :blush:

    1K1tLh8.jpg
  • allen101allen101 Posts: 5,102
    ^ Nice!
  • alvin7alvin7 Posts: 67
    Aww angaling. Pano diet nya sir riddler?
  • monching11monching11 Posts: 7,273
    @riddler

    nice progress ni wifey!
  • Big DawgBig Dawg Posts: 645
    Kudos to your wife bro! Helluva transformation! :)
  • riddlerriddler Posts: 1,018
    Thanks guys! :)

    @alvin7,
    It isn't a specific diet per se, it's more like proper nutrition. Taught her how to measure proper servings for her - using the fist/palm/thumb system, eating whole foods versus junk foods, difference between starchy carbs and veggies etc. Nothing fancy and special. Things we already know. It's the execution part that really made the difference. :)
  • allen101allen101 Posts: 5,102
    riddler wrote:
    Thanks guys! :)

    @alvin7,
    It isn't a specific diet per se, it's more like proper nutrition. Taught her how to measure proper servings for her - using the fist/palm/thumb system, eating whole foods versus junk foods, difference between starchy carbs and veggies etc. Nothing fancy and special. Things we already know. It's the execution part that really made the difference. :)

    Agree. And things we tend to ignore. Hehehe
  • ndgllbndgllb Posts: 104
    normal lang pala to encourage our partners to lift weights din. mukha namang maganda ang benefits ng weights sa mga babae eh. kung puede lang mag-share. pero share ko na rin po (sorry):

    actually, sabay kami naging member ng gym ng GF ko, barely last month. it took me a while to convince her about weight lifting. medyo successful kasi nagbuhat na siya kanina - i asked her to squat (bodyweight muna), DB bench press, db standing press and db rows. siempre, as newbies, we both need to work on our forms at nahihiya na siya to work out in the "men's section". kaya lang obsessed pa rin siya sa cardio. i told her to limit cardio to 15 minutes, and run at intervals of high and low intensities, or just participate in the zumba or aero classes for cardiovascular health.

    kailangan niyang magdevelop ng muscles kasi mababa lean muscles niya - 116 lbs @31% bodyfat. parang ganito sabi nung lady trainer sa kanya, "mababa ang timbang mo pero malaki ka tignan kasi mataas ang bodyfat mo." obese na nga daw eh. ako nahiya sa kanya. hindi naman puede bugbugin yung trainer dahi babae at hard truth ang sinabi. kaya i motivate her na ;ang na magdevelop ng muscles.

    This might help in convincing your partners na magbuhat. I searched the hastag #squats in instagram at marami akong napakita sa kanya na "arguments" in favor of girls lifting heavy weights.
  • desbunciodesbuncio Posts: 19
    ndgllb wrote:
    normal lang pala to encourage our partners to lift weights din. mukha namang maganda ang benefits ng weights sa mga babae eh. kung puede lang mag-share. pero share ko na rin po (sorry):

    actually, sabay kami naging member ng gym ng GF ko, barely last month. it took me a while to convince her about weight lifting. medyo successful kasi nagbuhat na siya kanina - i asked her to squat (bodyweight muna), DB bench press, db standing press and db rows. siempre, as newbies, we both need to work on our forms at nahihiya na siya to work out in the "men's section". kaya lang obsessed pa rin siya sa cardio. i told her to limit cardio to 15 minutes, and run at intervals of high and low intensities, or just participate in the zumba or aero classes for cardiovascular health.

    kailangan niyang magdevelop ng muscles kasi mababa lean muscles niya - 116 lbs @31% bodyfat. parang ganito sabi nung lady trainer sa kanya, "mababa ang timbang mo pero malaki ka tignan kasi mataas ang bodyfat mo." obese na nga daw eh. ako nahiya sa kanya. hindi naman puede bugbugin yung trainer dahi babae at hard truth ang sinabi. kaya i motivate her na ;ang na magdevelop ng muscles.

    This might help in convincing your partners na magbuhat. I searched the hastag #squats in instagram at marami akong napakita sa kanya na "arguments" in favor of girls lifting heavy weights.

    I had this negative mentality din before regarding weight lifting. Akala ko magiging bulky ako but I was wrong. I lost more fat lifting heavy weights compared to just doing cardio. Yes, magandang fitspo ang instagram doon din ako nakakakuha ng weight training programs and clean recipes :) Try these hashtags too: #girlswholift #girlswithmuscle and #fitgirl :)
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