29-08-2017, 14:49
Hello, Pomme, Zara,
While I'd normally write a small book, had even started to... It will go the wrong way.
I'd suggest using the resources online already, E.G.: T-Nation, especially this article:
https://www.t-nation.com/training/sexy-female-training
Also, see here:
https://www.t-nation.com/training/strength-training-for-women
And for really advanced:
https://www.t-nation.com/workouts/hard-body-training-for-women
Yes, I'm a fan of T-Nation. ;-)
Those are meant to be in ascending order of difficulty & purpose. First is to look better, second will be more of a functional strength article, and the third is when you're really looking to be a beast. These also are only for the weightlifting part - you'd still want to do other training as well, such as yoga and walking or jogging, on off days - and if you really get into training, you'd even start talking about twice a day or more training.
Like most of us, I have a day job, so I don't get to do that. And it shows. An IT Geek, and I look it, instead of looking like a weight lifter, like I did a few long years ago...
If you just want to be fit, do a Crossfit routine three times a week (at a gym) and do some yoga and aerobics on days off (not necessarily meaning both the same day.) Be active as much as possible.
Build the muscles to get visual appeal: Glutes (suggest kneeling squats to not build the legs, just the butt; also, hip thrusts.) Sumo Squat. Bench Press, backed by face pull (Face Pull works the back, but if you're sitting at a computer or desk all day, it'll balance the chest workout and the constant slouch. Do them in tandem, you'll get Agonist/Antagonist training effects - both get stronger, faster.) Can also add donkey kicks, back bridge (abs), vacuum holds for abs. Definitely put some pushups in there. And do lateral raises (three sets, one for each head of the deltoids. Straight up to side, out to back while bent at the hips, and a flye style on a bench or the floor).
About 45 minutes to 1 hour per day, max. That time is warmup, workout, cool down, inclusive. Make your mate work out with you. ;-) (Added benefits if working out at home. Clothing optional... Might add extra aerobic exercise... ;-) )
Anyway - easiest is to just choose a pre-made program. After that, you need to start knowing what you're going for, and program to fix the weak spots.
-Dianna
While I'd normally write a small book, had even started to... It will go the wrong way.
I'd suggest using the resources online already, E.G.: T-Nation, especially this article:
https://www.t-nation.com/training/sexy-female-training
Also, see here:
https://www.t-nation.com/training/strength-training-for-women
And for really advanced:
https://www.t-nation.com/workouts/hard-body-training-for-women
Yes, I'm a fan of T-Nation. ;-)
Those are meant to be in ascending order of difficulty & purpose. First is to look better, second will be more of a functional strength article, and the third is when you're really looking to be a beast. These also are only for the weightlifting part - you'd still want to do other training as well, such as yoga and walking or jogging, on off days - and if you really get into training, you'd even start talking about twice a day or more training.
Like most of us, I have a day job, so I don't get to do that. And it shows. An IT Geek, and I look it, instead of looking like a weight lifter, like I did a few long years ago...
If you just want to be fit, do a Crossfit routine three times a week (at a gym) and do some yoga and aerobics on days off (not necessarily meaning both the same day.) Be active as much as possible.
Build the muscles to get visual appeal: Glutes (suggest kneeling squats to not build the legs, just the butt; also, hip thrusts.) Sumo Squat. Bench Press, backed by face pull (Face Pull works the back, but if you're sitting at a computer or desk all day, it'll balance the chest workout and the constant slouch. Do them in tandem, you'll get Agonist/Antagonist training effects - both get stronger, faster.) Can also add donkey kicks, back bridge (abs), vacuum holds for abs. Definitely put some pushups in there. And do lateral raises (three sets, one for each head of the deltoids. Straight up to side, out to back while bent at the hips, and a flye style on a bench or the floor).
About 45 minutes to 1 hour per day, max. That time is warmup, workout, cool down, inclusive. Make your mate work out with you. ;-) (Added benefits if working out at home. Clothing optional... Might add extra aerobic exercise... ;-) )
Anyway - easiest is to just choose a pre-made program. After that, you need to start knowing what you're going for, and program to fix the weak spots.
-Dianna