tone, slim and improve my fitness all at the same time

[topgun1983]

A girl,
5'11
slim
wants to tone, slim and gain fitness at the same time.
Can someone please post a good weekly workout (cardio/weights) inc. diet do's and dont's to advise her.

thank you.

[doby48]

What kind of shape is she in now? Is she currently doing any exercise? How much time is she willing to put into a workout?

[lilKimmy2]

what doby said... AND, What equipment is available to her, has she ever trained before? and how many days/week, time/day is she TRULY able to devote

[lilKimmy2]

sorry doby i just noticed i was kinda redundent there hehe..

[topgun1983]

height 6ft
weight 68 kg

she is quite slim, in good fitness now.
she has access to a fully kitted gym, cardio equipment and freeweights.
can do 7 days a week as she is a 21 year old student.

[topgun1983]

bump

[catabolic kid]

height 6ft
weight 68 kg

she is quite slim, in good fitness now.
she has access to a fully kitted gym, cardio equipment and freeweights.
can do 7 days a week as she is a 21 year old student.

If she is quite slim and in good fitness now than she does not need to change much and she shoud:

Eat the same number of calories she is eating now (or a little more due to the addition of exercise).

Make sure that she is eating nutrient dense foods, well-balanced diet.

Do circuit training followed by 20-30 minutes of cardio 3-4 nights a week.

Again, she does not need to change much, just eat healthy, and do a little weights and cardio...you knew that, right?

[lilKimmy2]

Like he said(above) I would also keep the caloris intake about the same, but If she sticks to a diet consisting of lean proteins and vegetables about fist size or so for each meal she will have great results. AT LEAST 3/4 days of cardio/week, More if possible. If this cardio is done in the morning on an empty stomach-She will start noticing a dramatic difference very quickly, I cannot emphasize enough how much quicker she will achieve her results. To promote even more fat loss when she does her morning cardio create an ECA stack(ephedrine, caffeine, aspirine) WORKS GREAT! Resistance training 2-3 days/week, if she does only 2 split that into upper body work outs and lower body workouts and AB's with both of those days. If you are working out with her- let her lift like how you lift- the exercises she should be doing shouldn't be much different besides the weight/rep/set range... If she wants to buily more muscle tone 8-12 reps per exercise. Hope this helps. any other questions PM me

[topgun1983]

Tahnk you all. will let you know how she gets on