women training please help

I have been training my gf now for a little over a year, she went from 160 pounds to 135,,, with good diet and on and off training.

Now she is determine to lose all the fat on here body and get here weight down at 120 she is 5 feet tall.

I wanna know if this is a good training sheme, 4 times a week , chest biceps

legs

delts triceps

back i wanna make here lift 3 sets of 10 reps,

i think that even for a women to get results she has to lift a little bite heavy????

This is what is confusing, i think that if a women who is already thin can get away with 3 sets of 15 reps, but one that has lots of fat to lose must put some weights and lift heavy to get results.

What i have noticed since she has been training that way is that the fat on here body melts better then when she was doing 3 sets of 15 reps.

Is that a good way to train for a women


thanks everybody

In my opinion women who want to lose weight should do high reps of 12 - 20 repetitions. The reason she is probably losing weight is due to her working harder in the gym, not the low reps. Increase her reps up to 12 - 20 and make her struggle to get the reps completed. I have a feeling that when she is doing the low reps she is working hard to complete the sets. You can also add supersets or circuit training into the workout. Have her pick 2 chest workouts and alternate between the two exercises without rest. I would also switch the bicep training to be done with back instead of chest.

Thank you i will try to build here a routine combining supersets.

if she wants to loose weight i suggest using DIET FUEL by TWINLAB this is excellent i know someone who's not fat but when she used it she lost 3inches on her waist in 3weeks which i thaught was pretty good considering there was no changes in diet or cardio while using this product.this is not a cheep plug for TWINLAB just passing on knowlage about good products.

You should have her do as much running as she can handle. If she doesn't need to gain muscle, but lose fat. Running is the best cardio on the planet, it sucks but it works. You or rather she needs to stik with it.

Running is probably one of the best kinds of cardio you can do in order to lose fat, but it's not for everybody. The best kind of cardio is something that I person enjoys enough to do. Enjoys is a strong word I know, maybe just pick something that is tolerable. If a person doesn't enjoy running they won't push themselves enough to get a good workout. But they enjoy cycling or swimming more, focus on those activities because they will want to spend more time doing them.

Good point Jayson, I forgot how long it took me to get used to it!

Cardio Cardio Cardio. remember you can't just expect to loose fat around your stomach or on your arms. the body uses fat for energy and will grab it from whereever. When loosing fat, you can't just loose it on just one area. Your body fat ratio has to change, as an overall effect. If you weight train, with very high reps, and do a very intense cardio workout, (kick boxing, running, stair stepping, aerobics), you will see the pounds fall off. Course, eat right that is the first thing. Plenty of protein, and fat burning suppliments will help your body burn the fat. Watch your carbs, eat healthy. Diet is the thing that most people ignore. That is the most important thing.

Hi Edraven29. Nice to meet you. I agree with Sicilian30. Heavy reps do burn lots of fat but I think that for now high reps with moderate weight (weight that is challenging for the last few reps) and cardio (at least 3 times a week, more if her schedule allows) is the way to go. A clean diet and lots of protein also (protein shakes). She should eat at least 5 to 6 times a day and drink lots of water. And a fatburner if she can tolerate them. The pounds will be a fading memory!

At least one cheat day a week allowing her to eat whatever she wants will keep her sane. Hope I helped.

One reason higher reps make sense here is because she is likely depleting calories now so it's harder to recover without the nutrients. The truth is that unless she does a TON of cardio she'll not get her bodyfat much below 18% (which is pretty lean for a woman) I work with a girl who won Jr Nationals Ms fitness at 15 % bodyfat and looks awsome. But she did 5 hours of cardio a week, ate chicken, egg whites, brown rice, and veggies, and weight trained 4 d.p.w. She need to keep up the good work she's doing now!

I started training 3 years ago. I became a spinning instructor and lifted weights here and there, but I was 140lbs back then and could not shake the extra weight.

About 7 months ago, a friend of mine who is a Trainer and Nutritionist took me under his wing. He helped me with my diet and helped me train for a Powerlifting competition. At the competition in may I was 130 lbs, now I am 120 and have not gained an ounce back. I've also put on alot of muscle and have a lot more definition.

For me, the most important thing I did was change my diet, In the begining I NEVER CHEATED, now I know what I can and can't eat. With the powerlifting I was lifting heavy-and I saw great results and cardio- What's that? All summer I dieted and lifted, probably saw the inside of the cardio room three times and I recieved compplements everywhere I went this bikini season.
Hope this helps!
SChick
BTW...If you'd like me to send you my diet PM me.