Women losing weight, toning program

Hi guys, just need some advice... My friend gave me this program that I will post below... He said it will help tone and lose weight.. My girl friend is trying it and I just want to know if its good or a load of shit...He said he used it pre contest to cut and said it worked well... My problem is that there is not really any cardio. I think cardio(running especially) is the best for loosing weight... She wants to tone up her body but she needs lose weight around stomach area... That's her problem area...

Its high intensity weight training with low weight and high reps(20-30 for each exercise). How it works is U do all exercises in the set straight after eachother without rest.. U take a short rest once u have completed all exercises and then u repeat 3 times.so for example: day 1 set 1 u will do a triset, all 3 exercises after eachother without break and once done all 3, u take a rest and repeat 3 times. High reps, 20-30?
Here's the program:
DAY 1:
Chest and Biceps
Set 1
Flat DB Press
Peck Decks
Side Squat Off Step
Set 2
Incline DB Fly
Seated Machine Press (Chest-close Grip)
Hammer Curls
Static Lunges On Step
Set 3
Straight Bar Cable Curls
EZ Bar Wide Grip Curls
Rope Curls

AB’s: Legs 90 Degrees On Stomach Bench

DAY 2:
Shoulders and Triceps
Set 1
Side Laterals
DB Front Raises
DB Side Raises
Set 2
Shoulder Press With Machine Wide
DB Upward Rows
Tricep Dips
Reverse Lunges Off Step
Set 3
Rope Push Downs
Straight Bar Push Downs
Reverse Grip Push Downs
Side Step Ups

AB’s: Side Crunches-Foot Crossed Over Knee, Feet In Air, Crunch To Toe

DAY 3:
Legs
Set 1
Leg Extension (Feet Straight)
Side Squat Off Step
Deadlifts
Set 2
Leg Extensions-Feet Out
Leg Extensions-Feet In
Lunges On Step
Set 3
Leg Press-Feet Wide
Leg Press –Feet Close
Jumping Squats (Feet Wide And Close)

CALVES: Feet Straight, in And Out

DAY 4:
Back and Biceps
Set 1
Lat Pulldown
Close Grip Pulldown-On Bumps
Side Squat Off Step
Hammer Curls
Set 2
Reverse Grip Lat Pulldown (Close Grip)
Reverse Pulldown (Slight Closer Grip)
Tricep Dips
Walking Lunges With 5kg’s In Each Hnad
Set 3
Rope Curls
Straight Bar Push Down
Dips
Static Lunges On Bench

AB’s: Hanging Leg Raises

DAY 5:
Cardio Or Start With Day 1 Again


What do you guys think?? Any help would be great, thanks.

Diet+ high intensity cardio+relatively heavy weights > than doing 20-30 reps with light weights.

Give her your training routine, change her diet and have her do more cardio


Oh and btw around here we don't use the term "toning", smh

Haha thanks deadgoat. If it was for me I'd say I want to get ripped to shreds... Lol. Anyway, why go heavy weights, she doesn't want to bulk or anything. Wants to shred fat. So hight reps isn't that the way to get ripped. Should she pick up the weight and aim for 15-20 reps then?
How many mins cardio a day? What you recommend, treadmill, cycle, skimachine?

Thanks a lot man. So this program above is not great idea? She does it fast and she looks tired and sweats and all... She gets stiff from it, but that's normal anyway.

Appreciate the help.

The only way your gf will get big and bulky is if she eats too much!

Training isn't gender specific, in other words women should train like the guys. Heavy for her and heavy for you will be different but she needs to train heavy for the best physiological response.

We have all our women lifting heavy and combined with the right nutrition and some added cardio the dress sizes drop!

All their programs are based around - squats, deads, chins, bench and military press. 2 sessions of cardio per week, short runs, then proper nutrition.

Only way to get rid of that mid section is to eat properly and obviously cardio. Depending on the end goal will depend on what type of cardio!! Look up a lady called Linda Casano (I think) she has great advice for women and training. She even gives a proper guidline to workout regime's for the different goals at hand. Hope it will help your mrs.

Thanks guys appreciate advice. I'll lOok up linda. Hope I can find her.

My mrs going to email it through to me will post it up as soon as I get it bud

Thanks David, u the man. Really appreciate it.

Ok here goes bud, quite a bit of a read but might be worth it...

Exercise Planning
Girl Power, hard work and positive results!
raining is one area of pre contest that I do suggest you log. Actually I think training should be logged by
everyone. Not only does it get you to your workout by knowing you have this little ‘to do’ list of exercises
but it shows you how much you have done when you look back on your workout sheets. In the long run,
you can learn from your logs to help improve where you may need to tweak for better contest placing and
moving up in the tier system if that is the direction you are looking to take. Being able to look back on what worked
and what did not will save you plenty of energy when you begin to look at optimizing your workouts and making
them fully efficient.
Body Sculpting Training Variety
Figure will almost always look for lean bodies but regardless of natural or not, no matter what bulk type the event is
looking to favor you can never go wrong shaping for an exaggerated hourglass. Shoulders and lats should taper to a
nice tiny waist; your butt should be tight with a slight taper back down toward the quads and calves. The degree of
this shaping in size will depend on what federation and contest you ultimately choose to compete in.
You also want to train sport specific but in the off season can practice other types of training in order to work on
your desired body with the freedom to vary and choose fun options! I found that the off seasons where I
incorporated kickboxing and plyometry was my leanest year. I am a tad more muscular now because not matter
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what training you do as long as you are consistent some results will come but did notice those years I did plyometry,
inline skating and kickboxing I also gained a great deal of muscle and was working on a 5-6 day split of super and tri
setting 3-4 sets of 8-12 in general for my weights. Of course I have circuit days, high rep days and variances from
what I just mentioned but found those to have been most effective. By all means this does not mean ‘do the same
and you will get the same results’, but it is an option to try and if you are similar body type you may find similar
results.
Body Types and Training Specific
It is hard to generalize but here is a mild standard you can use to help figure out your needs. You can draw on
specific shaping choices for specific areas by examining your body type which is in addition to your basic all body
training done on your chosen split.
Now you may fall in between a couple of these so then you would have to use some common sense and work with
items from all the classifications you may fall under.
Mesomorph – you need to work on looking tall and elongated, balance and symmetry may come easy but
so does fat if you slack off diet and training. Strength comes easy for you. You may have some or all of
these characteristics. These are ideal for non tested shows such as NPC.
??Short
??‘Big to medium Boned’
??Easy gainer for both fat and/or muscle
??Quick to respond to exercise and diet
??Thick
??Tends to already have hourglass type shape even when overweight
??Naturally physically strong
??Full plump muscle bellies
??Naturally symmetrical and balanced
??Tend to need attention to postural work
Endomorph – You tend to have a larger lower body and look more like a pear with first fat gains to bottom
and last fat loss comes from the bottom. You have to pay attention to thigh toning and lateral work.
Upper body needs muscle to offset the pear shape and is not too tough to accomplish with consistent
weight training! Some of you have legs that taper in shape down from the thigh, lacking curves in the legs
so calves are also a weak point which needs building. These are ideal for shows like NPC or INBA.
??Pyramid or pear shaped
??Larger fat deposits in the lower body
??Lack of shape in legs
??Weaker upper body
??Consistent weight training can easily correct body shape
??Strength and gains are usually quick
??Small waist alike mesomorph
??Shorter endos have meso traits
??Taller endos have ecto traits
??Alike mesos, focus on postural work
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Ectomorph – you are typically the hard gain, some of you are strong and gain quicker but most of you
have longer muscle bellies so you have to gain quite a bit of muscle for it to show as it is elongated. You
are usually a taller person and can eat without gains but tend to have a lack of waist, apple shaped. Core
work is essential as is shoulder and thigh work to off set lengthy look and shape more like hourglass.
These are ideal for FAME or INBF.
??Lack of waist appearance but can remedy with quad and shoulder development
??Thicker upper legs
??Loose abs and weak transverse abs
??Lower or less muscular in back end
??Longer limbs, longer muscle bellies making it harder to show gains
??Higher calorie intake is needed
??Leaner easier and faster
??Naturally better posture in most cases
General Exercise Choices
Here are 12 solid exercises you would want to consider to include into your training regardless of your body type or
season. These are like a general meat and potatoes program that you would add to with other self specific exercises.
Of course you can vary the below by alternating with other exercise choices but this can help you with a quick start if
you need!
Home Gym
Walking Lunges Squat Rack or Smith Squat
Side Shoulder Raises Overhead Press
Pull ups Lat Pull Down
Push Ups Peck Dec
Dead lift Leg Curl
Calve Raises Good Mornings or Hyper Extensions
Horizontal Chins Toe Press
Triceps Dips Triceps Pushdown
V sits Bar Curls
Oblique Crunches Knee Raises
Bridge Hip Thrust Butt Machine or Hip Extension on Cables
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I would suggest working up toward a regular training regimen of 5-6 days per week. Depending on your goals you
will work with reps between 8-12 for muscle with sets from 2-4 and 12-20 rep range for leaning and lengthening..
Vary your training weekly with small changes and take every 4th week to train 2-3 days only and doing only things
you normally don’t, a break from the regular workout. This is a great time to take classes or do some sports you
don’t do often. Cardio intensity and time would be higher for fat loss and moderate during muscle building and
bulking phases. HIT training is a great choice all around. Rest is also crucial, balance this all out.
Figure specific exercise choices
For lower body shaping and leaning you would want to consider incorporating these exercises in your training cycles:
Single Leg Squats, Single leg Hip Thrusts, Heal Prints, Round the Clock Lunges, Step ups, ATG squat, squats below
90, and Butt Blaster (which is essentially a prone position on bench with legs hanging off at hip area and lifting the
legs)
High incline Elliptical, Cross and ARC trainers are also great for lower body shaping combined with Stair Master.
Running is good to make thighs smaller but if you need quad bulk to shape you then minimize this activity or go
with sprints and HIT.
Postural exercises would include:
Reverse Peck Dec, Rhomboid Squeezes, Prone Thumb Raises, Chickens, Internal and external Rotation for rotator
cuff and Serratus Pushes
If you are not familiar with any of these exercises, feel free to contact me and I can detail the exercise (s) for you.
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Plyometry for Figure
Although many of you will choose a Figure competition without a routine you can still benefit with lower body build
and toning by using plyometry in your training. Choices such as tuck leaps, squat leaps, box jumps, burpees and
bounding can really harden your butt and thin the thighs of fat while building lean, tight and shaped muscle gains.
Use weight with lower reps and less attention to speed when working to muscle up otherwise no weight and go for
speed and height once you have MASTERED form.
Flexibility
I believe stretching should be a part of any training for anyone and goes hand it hand. Make sure at minimum you
stretch the muscles you ‘worked out’, at the end of your session. Holding the stretch for no less than 10 seconds and
don’t bounce. I also firmly believe this will aid in muscle gains and fat loss by allowing free flowing of oxygen rich
blood to the areas which may otherwise be restricted due to lactic acid and pump. Lastly I think stretching is a way
of injury prevention!
Off season Figure Training Sample
5 day plan with 20-40 mins cardio mild to moderate for 3-5 days per week
I like to hit muscles twice per week for optimal growth but you could also do a 5 day plan like so which hits each
muscle once per week.
1. Legs/Arms
2. Back/Abs/Obl
3. Shoulders
4. Back
5. Chest
Day 1 - Legs, Back and Arms / Squats, Lat Pulls, Stiff Deadlifts, Bar Curls, Calve Press, Triceps Dips, Inner Thigh,
And Outer Thigh.
Day 2 – Chest, Butt and Core / Chest Press, Obl. Crunches, Peck Dec, Butt Machine, Knee Raises, Heal Press,
Serratus Push (higher reps, low weight, done for conditioning.)
Day 3 - Back, Hams, and Bis / Pull ups, Chins, Hamstring Curls, Mid Back Row, Good Mornings, Ham Curls on
Body Ball, Reverse Peck Dec, Concentration Curls.
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Day 4 - Quads, Tris, Calves / Leg Extensions, Walking Lunges, Triceps Kickbacks, Seated Calves, Triceps
Pushdown, Standing Dumbbell Calve Raises on step.
Day 5 – Chest, Core, Butt / Decline Pushups, Dips, Butt Machine, V Sits, Back Extension on Body Ball, Pec Fly on
Ball, Crunches on Body Ball.
On Season Figure Training Sample
Superset these exercises meaning you do a set of one then immediately do a set of the other, then stretch, rest and
repeat up to desired sets.
Day 1 and 4 – Pullups / Chins, Deadlift /Bar Curls, Lat Pull / Knee Raises, Mid Back Row / Crunches, Preacher
Curls / Hyper extensions, Concentration Curls and Rope Cable Crunch.
Day 2 and 5 – Chest Dips / Decline Obliques, Chest Press /Lying Tricep Extension, Pec Dec / Rope Pushdowns,
Oblique Crunch, Tricep Dips / Oblique Knee Raises.
Day 3 and 6 – Squat / Shoulder Press, Leg Curl / Side Delt Raise, Calve Press / Front Delt Raise, Inner / Outer
Thigh, Internal / External Rotator Cuff, Butt Machine / Butt Blasters.

^^^^^ will give my opinion on that next month when I'm done reading it

Hulk, DC summmed it up perfectly in his post

Deadgoat wrote: ^^^^^ will give my opinion on that next month when I'm done reading it

Hulk, DC summmed it up perfectly in his post

Lucky for you I can only hit the negative Karma every 6 hours

lmfao :lol: :lol: will remember to +1 you for that later

Haha thanks guys... Will change up her program add in more cardio and pick up weight she lifts but lower reps ranging from 12-20.. Make sure she eats right as well... Try get her a meal replacement with protein in or something for after gym... Maybe something like a whey protein.
She is going to start using Heat from tomorrow as well... So think it will give her a boost.

My wife is going for this blood test based diet, so if you're interested I can provide you with the details and the costs involved.

Hay bones, my gf and her family have been trying the whole diet for your blood group... Honestly, my opinion when I saw what had to be eaten, well let's just say I rather be fat and go to Mac D's and get a hamburger... My gf started and stopped a few days later because things that are considered healthy she couldn't eat... She just sticking to a normal healthy eating plan. I laughed when I saw what she could eat. Not cool... That's just me though, I'm sure it must work though. Maybe all the food isn't that bad and the diet is not as bad as iv made it out. So I'd say have a look into it and see how it goes. Let me know how her diet is and if it looks ok pls. Maybe my gf was just telling me all the bad things she had to eat haha... Goodluck bones:) and thanks.

Hulk#12 wrote: Haha thanks guys... Will change up her program add in more cardio and pick up weight she lifts but lower reps ranging from 12-20.. Make sure she eats right as well... Try get her a meal replacement with protein in or something for after gym... Maybe something like a whey protein.
She is going to start using Heat from tomorrow as well... So think it will give her a boost.

Not heavy enough, the 5-10 range would be ideal

bones wrote: My wife is going for this blood test based diet, so if you're interested I can provide you with the details and the costs involved.

Blood group diet is baseless and worthless. If you cut out any major food group you will lose weight.

The guy who wrote the Blood Group diet - I think was a guy called D'adamo - was a moron. He has yet to provide one sold piece of scientific research that has been indepentantly verified by any member of any scientific community.

Since he releases his book, other DNA of civilisation has emerged showing a blood group eating differently for that time period than he claims in his research. Another fad gimmick diet. Don't waste your money.

Deadgoat wrote:

Hulk#12 wrote: Haha thanks guys... Will change up her program add in more cardio and pick up weight she lifts but lower reps ranging from 12-20.. Make sure she eats right as well... Try get her a meal replacement with protein in or something for after gym... Maybe something like a whey protein.
She is going to start using Heat from tomorrow as well... So think it will give her a boost.

Not heavy enough, the 5-10 range would be ideal

I would probably work the main lift of the session, be it squat, deads, bench etc being 3-5 reps, then pretty much what Deadgoat says with 6-8 or 5-10 rep range. Personally I would stick with 6-8 but semantics really at that point.

DC EVO wrote:

bones wrote: My wife is going for this blood test based diet, so if you're interested I can provide you with the details and the costs involved.

Blood group diet is baseless and worthless. If you cut out any major food group you will lose weight.

The guy who wrote the Blood Group diet - I think was a guy called D'adamo - was a moron. He has yet to provide one sold piece of scientific research that has been indepentantly verified by any member of any scientific community.

Since he releases his book, other DNA of civilisation has emerged showing a blood group eating differently for that time period than he claims in his research. Another fad gimmick diet. Don't waste your money.

Cool story bro

Mayb I wasen't clear earlier. It not based on your blood group they do blood tests and based on the out come they devise a customised eating plan for you depending on the readings of your HGH, serotonin and insulin.

bones wrote:

DC EVO wrote:

bones wrote: My wife is going for this blood test based diet, so if you're interested I can provide you with the details and the costs involved.

Blood group diet is baseless and worthless. If you cut out any major food group you will lose weight.

The guy who wrote the Blood Group diet - I think was a guy called D'adamo - was a moron. He has yet to provide one sold piece of scientific research that has been indepentantly verified by any member of any scientific community.

Since he releases his book, other DNA of civilisation has emerged showing a blood group eating differently for that time period than he claims in his research. Another fad gimmick diet. Don't waste your money.

Cool story bro

Mayb I wasen't clear earlier. It not based on your blood group they do blood tests and based on the out come they devise a customised eating plan for you depending on the readings of your HGH, serotonin and insulin.

Hahaha my bad - story still applies to anyone thinking of doing the blood group diet though

Is this the DNADiet? Seen it advertised but not seen any reviews for it.

DC EVO wrote:

bones wrote:

DC EVO wrote:

bones wrote: My wife is going for this blood test based diet, so if you're interested I can provide you with the details and the costs involved.

Blood group diet is baseless and worthless. If you cut out any major food group you will lose weight.

The guy who wrote the Blood Group diet - I think was a guy called D'adamo - was a moron. He has yet to provide one sold piece of scientific research that has been indepentantly verified by any member of any scientific community.

Since he releases his book, other DNA of civilisation has emerged showing a blood group eating differently for that time period than he claims in his research. Another fad gimmick diet. Don't waste your money.

Cool story bro

Mayb I wasen't clear earlier. It not based on your blood group they do blood tests and based on the out come they devise a customised eating plan for you depending on the readings of your HGH, serotonin and insulin.

Hahaha my bad - story still applies to anyone thinking of doing the blood group diet though

Is this the DNADiet? Seen it advertised but not seen any reviews for it.

Cool Man. yeah i know a few ppl on this blood group diet. It looks a bit insane to be honest.

My wife is considering doing this diet.
www.cohensdiet.com/About-The-Program.html

end of the day if she isnt loosing weight, she is eating to much, and not moving enough...so, change up her diet, get her to do cardio, add in some good thermogenics such as clenbuterol and yohimbine hcl and u t3 at low dose if u like and she will be into a winner