Sure thing, thanks.

TIP OF THE DAY::

If you are on a cutting cycle and doing at least 1 hour of hard physical activity a day as well as eating a very low carb diet, and you are not losing any more bodyfat...there is a chance that you are depriving your body of too many calories! This means, you are literally starving your body, forcing it to work harder and make your metabolism more efficient - thus needing less calories to support your basal metabolism. Your best bet is to calculate your BMR (basal metabolic rate) then add in all the calories you burn at the gym or doing physical activity - then shoot to eat about 500 calories less than that each day. If you eat LESS than 500 calories compared to what you burn...you can possibly force your body to stop losing fat mass, start burning muscle, and damage your metabolism.

WORKOUTS FOR WOMEN



QUESTION::


Could you give me a 3 day a week workout for a girl who wants to get tonned. Full body.
If oyu need more info ask, she's 18.



ANSWER::



first of all...3 days a week plan::


Day 1 -

Cardio warmup - 30 minutes of moderate cardio with heart rate around 125.

Chest/Back/Shoulders -

Machine Chest press (3 sets ascending weight)
Seated Pectoral Fly (3 sets ascending weight)

Seated Machine Row (3 sets ascending weight)
Close Grip Lat Pulldown (3 sets ascending weight)

Seated Machine Shoulder Press (3 sets ascending weight)
Dumbell Raises (3 sets ascending weight)

Cardio Finale - 30 minutes of moderate cardio with heart rate around 125.



Day 2 -

Cardio warmup - 30 minutes of moderate cardio with heart rate around 125.

Arms/Abs/Obliques

Barbell curls (3 sets ascending weight)
Machine Curls (3 sets ascending weight)

Machine Dips (3 sets ascending weight)
Tricep Cable Pulldowns (3 sets ascending weight)
Dumbbell Kickbacks (3 sets ascending weight)

Incline Situps (4 sets)
Alternating crunches (4 sets)

Broomstick twists (this is where you put a bar on your back like your going to do a squat, but you twist your torso down at to the right and down and to the left to work the obliques - do 4 sets)

Cardio finale - 30 minutes of moderate cardio with heart rate around 125.



Day 3 -

Cardio warmup - 30 minutes of moderate cardio with heart rate around 125.


Legs!! (women need a full day dedicated to legs for obvious reasons)


Leg Press or Machine Squats (3 sets ascending weight)
Leg Extensions (3 sets ascending weight)

Seated Leg Curls (3 sets ascending weight)
Laying Leg Curls (3 sets ascending weight)

Leg Press Machine Calf Extensions (3 sets ascending weight)
Standing Calf Raises (3 sets ascending weight)

Hip Abduction Machine (3 sets ascending weight)
Hip Adducation Machine (3 sets ascending weight)

Cardio finale - 30 minutes of moderate cardio with heart rate around 125.



This is a great 3 day split for any woman looking to get toned up.

Ohh I'm gonna like you.. haha

I'm a small build, naturally, and getting big is a huge challenge, I work out 5x a week.. and have an excellent body BUT I want to get my biceps THAT much bigger, and my chest aswell..

Also a really nice toned back.

Ideas? tips?

I', 5'8 158 pounds.

My one max rep for bench is 210ish?
I usually curl 35-40 pounds ( dumbell curls ).

if that helps.

Hey there...well I am assuming you are doing a 5 day 1 muscle group per day routine. If you are doing a 5 day split - you have to let me know exactly what muscles groups you do each day.

However, the general rule of thumb is...the two muscle groups you want to grow the most you need to do 2x a week with a whole workout dedicated to just them. Chest and biceps is already a good split to do...so to compensate your workouts should look like this:

mon - chest +abs
tues - back
weds - shoulders + arms
thurs - legs+abs
friday - chest+biceps

try this sort of routine to maximize chest + bicep growth.

edit:

also try to do more bicep and chest pumping exercises like flies, board presses (if you have a board and a chest press), cable curls, and 1 arm concentration curls.

This post was edited by SKCRaynor on Oct 18 2008 10:16am

I do abs everyday, abs is the only muscle you can work out every day is it not?

this is my routine.

Mon - Fri I do..

1st day:
Chest/Tri's

2nd Day:
Back/Bi's

3rd Day:
Shoulders/Traps/Legs

4th Day:
Chest/Tri's

5th Day:
Back/Bi's

Sat/Sun - off.
And star over, I only work out 5 Days a week.

OFC 25 MIN of abs err day, (even weekends..)



edit:

I was told, 5 set/4 rep heavy weight was good for ripping muscles ( muscle growth ) .. but like 4th rep I should be REALLY struggling, with 2 min intervals between lifts.

correct?

This post was edited by Tear on Oct 18 2008 06:42pm

you can only do abs every day if your body can handle that...some people can not. twice a week is always the safe parameter....but use your GUT feeling (no pun intended lol)

anyway...5x5s are a great way to get bigger....5 reps 5 sets....but yes thats right, 4th rep you should be struggling.

2 min intervals is good...take an extra min or two if you need it.

haha ok thanks..

What are your thoughts on creatine and other supplements? You obviously know what I'm going for, any suggestions?

Hey there -

creatine is a good idea - try out Micronized Creatine - you can get it on bodybuilding.com for pretty cheap.

as far as other supps go::

NOW! Adam multivitamin (2x a day morning and night)

SciFit HMB (after workouts)

NOW! Arginine+Ornithine (before workouts and before bed)

could you specify exactly what they do?

I kinda want something where if i drop that sup.. i dont lose shape or muscle, weight i dont mind.

thanks man, your pretty helpful