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Thread: Fitness for women?

  1. 04-09-2019, 07:23 AM #1
    HoldMyBeer
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    Fitness for women?

    Is anything different than for men? Exercise selection, rep ranges, macro splits, etc?
    I ask because I have this girl, low body fat, completely new to the gym, but wants to firm and tone. Suggestions? Calorie maintenance or surplus?
    If it were me, I would do a slight calorie surplus (~200/day) on a standard 40/40/20 macro split and a full body program in the 10-15 rep range (exercise dependant). Idk if it would change for women. And talking her into a calorie surplus will be a feat in itself. Her being completely new to the gym, I am not sure a calorie surplus will even be necessary (as opposed to maintenance)

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  2. 04-09-2019, 07:50 AM #2
    Windex
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    Quote Originally Posted by HoldMyBeer View Post
    Is anything different than for men? Exercise selection, rep ranges, macro splits, etc?
    I ask because I have this girl, low body fat, completely new to the gym, but wants to firm and tone. Suggestions? Calorie maintenance or surplus?
    If it were me, I would do a slight calorie surplus (~200/day) on a standard 40/40/20 macro split and a full body program in the 10-15 rep range (exercise dependant). Idk if it would change for women. And talking her into a calorie surplus will be a feat in itself. Her being completely new to the gym, I am not sure a calorie surplus will even be necessary (as opposed to maintenance)

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    In my opinion nutrition is more important in women because they have less total calories to work with but still need all 3 types of fat, micro nutrients, and still need their food to taste good (few condiments have no calories).

    Her building a habit, routine, and executing lifts properly is a lot more beneficial than a rep range. Having someone being told X lift needs Y rep range with Z rest time is overwhelming for beginners. She wants to have the perspective of the gym being a fun outlet rather than a chore. As experience progresses, then fine tuning and extra components could be implemented.

    She would also benefit from an experienced trainer at the beginning. I find significant others or friends aren't the best at showing lifting form initially because they pass on their bad habits (unaware and unintentionally) as well as they don't have the trainers eye for critically analyzing.
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  3. 04-09-2019, 09:07 AM #3
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    kelkel
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    You need to post a pic of her for proper evaluation....
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  4. 04-10-2019, 05:02 PM #4
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    Quote Originally Posted by kelkel View Post
    You need to post a pic of her for proper evaluation....
    always quick.
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  5. 04-10-2019, 05:03 PM #5
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    Stats please. H, W, BF%
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  6. 04-10-2019, 05:04 PM #6
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    Quote Originally Posted by HoldMyBeer View Post
    Is anything different than for men? Exercise selection, rep ranges, macro splits, etc?
    I ask because I have this girl, low body fat, completely new to the gym, but wants to firm and tone. Suggestions? Calorie maintenance or surplus?
    If it were me, I would do a slight calorie surplus (~200/day) on a standard 40/40/20 macro split and a full body program in the 10-15 rep range (exercise dependant). Idk if it would change for women. And talking her into a calorie surplus will be a feat in itself. Her being completely new to the gym, I am not sure a calorie surplus will even be necessary (as opposed to maintenance)

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    gf 1, gf2 new gf???
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  7. 04-10-2019, 05:55 PM #7
    HoldMyBeer
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    Quote Originally Posted by GirlyGymRat View Post
    gf 1, gf2 new gf???
    G2, legit broken up w g1 this time.
    Couldn't be happier w the decision and be over that crap

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  8. 04-10-2019, 11:07 PM #8
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    Quote Originally Posted by HoldMyBeer View Post
    G2, legit broken up w g1 this time.
    Couldn't be happier w the decision and be over that crap

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    Good man.
    I figuted she was pregnant and got you kicked out of your apartment into a single wide at lake estates trailer park by now.
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  9. 04-11-2019, 05:05 AM #9
    HoldMyBeer
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    Quote Originally Posted by Obs View Post
    Good man.
    I figuted she was pregnant and got you kicked out of your apartment into a single wide at lake estates trailer park by now.
    Nope, dodged that bullet. Now, how do I convince g2 to get rid of the annoying yippee cat? (Technically a dog, but realistically any dog under 40lbs is a cat)

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  10. 04-11-2019, 06:46 PM #10
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    Quote Originally Posted by HoldMyBeer View Post
    Nope, dodged that bullet. Now, how do I convince g2 to get rid of the annoying yippee cat? (Technically a dog, but realistically any dog under 40lbs is a cat)

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    No idea.
    Just be glad she doesnt want squirrels.
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  11. 04-13-2019, 01:09 PM #11
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    Fitness for women?

    Quote Originally Posted by HoldMyBeer View Post
    Is anything different than for men? Exercise selection, rep ranges, macro splits, etc?
    I ask because I have this girl, low body fat, completely new to the gym, but wants to firm and tone. Suggestions? Calorie maintenance or surplus?
    If it were me, I would do a slight calorie surplus (~200/day) on a standard 40/40/20 macro split and a full body program in the 10-15 rep range (exercise dependant). Idk if it would change for women. And talking her into a calorie surplus will be a feat in itself. Her being completely new to the gym, I am not sure a calorie surplus will even be necessary (as opposed to maintenance)

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    Diet - is she eating enough protein? Enough veggies?
    Water - drinking enough water?

    Without knowing calories or composition, stick with same diet although I would be interested in a typical day.

    Workout....I was a cardio bunny for years. What a waste of time....suggest weights. She’s probably got a Pinterest account so she will find lost of info there. Don’t make it complicated but so use the correct terms and reinforce how important form.

    Getting a trainer is not a bad idea...she may or may not want to get advice from you depending on personalities and dynamics.
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