? for a girlfriend thanks guys and gals??

aight one of my good girl freinds is trying to get into shape, shes already in good shape as far as i can tell but she wants to tone up a lil bit. not for competitions and so forth but just get a lil into shape and tighten up some. i no a few things she needs to do as far as diet is conserned but with working out i have no earthy idea. so my ? is what does she need to do as in how much cardio, how often to lift weights and how to lift like what exersises, now agian all shes trying to do is tone up some and get a lil tighter shes roughly 5 7 prolly 130lbs and no clue on bf% but shes a fox so yall can ammagine lol so if yall could through me a lil help on getting her started that would be great thanks a bunch

post what she is doing now on a daily basis and lets go from there

print out cutting sticky and hand it to her :D and have her try to incorp some of those rules into her diet... even a few alterations can make a huge difference.

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Originally Posted by taiboxa

print out cutting sticky and hand it to her :D and have her try to incorp some of those rules into her diet... even a few alterations can make a huge difference.

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wow im sorry i thinking diet forums
yeah ok go w/ morning cardio low intensity
evening lifting w/moderate weight possible supersets lotsa free weight dumbell compound movements GL!

If that's her in your avatar tell her I will give her 3 months free personal training and nutrition advice :)

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Originally Posted by co2boi

If that's her in your avatar tell her I will give her 3 months free personal training and nutrition advice :)

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shytt... tell her i will pay HER to give her training/nutritional advise for 6 months!

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Originally Posted by abstrack

post what she is doing now on a daily basis and lets go from there

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LOL funny u should say that, well shes prety much doing nothing until i get here a membership at my gym so i can go with her and what not, i mean shes in shape and all just wants to tightin up some get maybe some lil muskles going lol thats prety much it

3 day/week full body routine to start. Her muscles will not be able to handle the volume of a split routine. I recommend machines, time effecient, safe, effective, increases neuromuscular adaptation. I would just to a basic three set routine, 12-15 reps, moving from one machine to another in a circuit fashion. Recommend cardio on a daily basis and modify the diet where she needs it~

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Originally Posted by Hypertrophy

3 day/week full body routine to start. Her muscles will not be able to handle the volume of a split routine. I recommend machines, time effecient, safe, effective, increases neuromuscular adaptation. I would just to a basic three set routine, 12-15 reps, moving from one machine to another in a circuit fashion. Recommend cardio on a daily basis and modify the diet where she needs it~

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why should she not do compound movements? after all, muscles respond the same wether guy or girl

really you don't have to do much different with her. She will respond to just about anything if she has little experience lifting weights. I would do a lot of supersets, combo exercises (chicks love those). Cardio in the morning weights at night as said before. Depending on how many days she plans lifting I would mostly like do total body if its three or less days a week.

-SHRED

k i think i prety much have it down for her thanks alot for all the help guys

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Originally Posted by IronReload04

why should she not do compound movements? after all, muscles respond the same wether guy or girl

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Yeah, try it. Take her to the gym and do squats, deads, bent rows, bench, military press, etc. Good Luck and let me know how it goes :lol: