Designing a program for women

[thinkdq]

i'm trying to design a program....any suggestions? please!

[Zalxder]

lots of toning, lots of cardio, low fat diet....i dunno, ive never really payed attention to what women do, i cant stop staring at the leatards

[sysopt]

Originally posted by Zalxder
lots of toning, lots of cardio, low fat diet....i dunno, ive never really payed attention to what women do, i cant stop staring at the leatards

Toning is bullshit, cardio is bullshit, and low fat diets certainly dont gaurantee fat loss. A program for a woman shouldn't be much different than a program for a man. There should be moderate weight lifting (8-12 rep range) and concentrating on the larger muscles first: thighs, butt, lats, and pecs. then work on the smaller ones...arms, calves, traps, abs, etc...a routine should include: squats, pulldowns/chins/pullups, some sort of press: flat or decline. The most important part of dieting is eating less calories (under maintainence), the second part is the split of calories: I'm recommending moderate to low carbs, moderate to high protein, and low to moderate fat (I guess I just said isocalorie without realizing it) but there's more than one way to skin a cat. Remember to load up carbs after lifting (high GI carbs, like potatos). Cardio is the least important part of a program, but if you'd like to do it, either keep it separate from lifting or do it after lifting. good luck.

[BCC]

A woman's routine shouldn't be any different then a mans IMO.

[PowerManDL]

I agree.

[Tryska]

sysopt!

:withstupi and with stupid above him too.

[Short N Buff]

eh? i thought he was being sarcastic about those things.

[jell999]

Read here:

http://www.stumptuous.com/weights.html

[Nights]

Damn.. Jell beat me to posting the link and looking all clever-like. There is no difference between training a man and a woman, other then the fact that females will have a harder time actually bulking because they lack the right hormones in them. So, any beginner program will work for them.. and don't even try that "Ooh, let's play with the little pink weights and run for three days on the treadmill" idea. I hate little tiny girls in my gym that do that, and only that.

[IceRgrrl]

Yup, I agree with others...women can and should train like men.

In general though, women take longer to recover from their workouts--due to hormones--and cannot vary their calories to the extremes that men do when bulking/cutting. For instance, if a woman ups her calories when bulking by the same proportion as a man, her body will tend to put on a lot more fat/less muscles than a guy (hormones again). If she cuts back while cutting to the extent that guys do, her body will tend to go into starvation mode and cut metabolism more readily than a man.

But heavy weights/low reps/emphasis on compound exercises is definitely the way to go !

[nate allan]

:withstupi

with everyone that said train the same as men

[sysopt]

Originally posted by Tryska
sysopt!

:withstupi and with stupid above him too.

thanks babe

[Tryska]

your welcome!