This is new to me. I am looking for an intense weight training program for a woman?
Sterling asked:
I am looking for specific body parts to work on each days, and reps and sets. I am looking to get in very fit shape but don’t have a lot of money. I just joined a club and that is all I can afford right now. But get very overwhelmed with all of the machines. Thank you!
Joan
I am looking for specific body parts to work on each days, and reps and sets. I am looking to get in very fit shape but don’t have a lot of money. I just joined a club and that is all I can afford right now. But get very overwhelmed with all of the machines. Thank you!
Joan
June 11th, 2008 at 5:42 AM
Curves gots it going on.
Everything you addressed in your question is at curves. Call your local Curves for more details and ask about there special announced on tv on how you join not paying the enrollment fee. Good luck.
June 12th, 2008 at 8:32 AM
the best way 2 lose pounds is weightwatchers!
June 13th, 2008 at 3:30 AM
Ok listen and listen carefully. Most women think that going to a gym is gonna solve their weight issues. 100% false. Gyms arent for every 1. basically what u do is cut down on fats, oils, and cholesterol. You do sit-ups and squats. I am in the military when I joined I weighed 146 and when I got home and started doing sit-ups and squats I dropped to 124. My parents thought I was on a diet pill but I told them what I was doing and now my aunt is doing it to prepare for her wedding. I am telling you from experience, no matter what size you are ……………this works
June 15th, 2008 at 6:10 AM
its true that you also need to eat sensibly, but exercise really is key. i belong to curves, and it has greatly helped me change. i absolutely love going there. also, i do not belong, but bally seems like it has many intense programs or classes that will help you lose and tone. if you’re concerned about money and machines…running or high-intensity walking is excellent for your body. even around your block or neighborhood. i would say this is your best bet, if you are currently worried about cost and such. don’t forget to hydrate! good luck!! tell us how you do
June 16th, 2008 at 4:40 AM
Pilates, Curves, Aerobics, are probably the most suitable for a woman. You still can hit the weights regularly, though I would recommend high reps, low weight routines. Most women do not want to add on a lot of mass.
My typical workout plan that I have prescribed is:
Isolate muscle groups:
for example
Monday & Thursday~chest and triceps
Flat bench, decline, and incline, then tricep
kick-backs, etc.
Tuesday & Friday ~Back and Biceps
Lat. pulls, shrugs (dont go to heavy), military press(either bar or dumbbells) rows, preacher curls, hammer curls,
Wednesday~Lower body-squats, leg extension and curls, dead lifts, good mornings, etc.
I recommend mixing it up, do not get into a constant routine for more than a month, you need to continually shock your muscles.
I hope this helps.
June 19th, 2008 at 11:52 AM
This works I put on loads of muscle and lost all kinds of fat.
Do 6 to 8 reps to failure at 90% or so of your 1 rep maximum. Forget the machines. The barbells and dumbbells will work a lot better.
Day 1 (chest, anterior and lateral delts, upper traps, triceps)
dumbbell or barbell bench press 2
incline bench press 2
shoulder press press 1
shrugs 1
lateral raises 2
skull crushers OR close grip bench press 1
Day 2 (back , biceps, forarms)
bent over row with barbell or dumbbells 3
front pulldown (cable) 1
curls 1
hammer curls 1
wrist curl 1
reverse wrist curl 1
day 3 (legs, butt, hips, lower back, abs)
squats 3
straight leg deadlift 3
summo deadlift OR wide stance squat OR pile squat 1
weight decline situp 1
standing calf raise (machine, smith or free weight) 3
Here is where you can see the form on these.
June 20th, 2008 at 11:35 PM
Firstly, as a woman I resent the comment made by appstatesoldier about curves and pilates being most suitable for women! We’re just as capable as men of weight training and get just as much benefit!You are a condescending *******!
Sorry, now to answer your question…. If you’re already going to a gym talk to the receptionist and ask if a trainer can take you on a tour of the gym and show you what each and every machine is for and to go over what to do with the free weights. Though you may not be able to afford a trainer, an orientation(and that’s all you’re asking for) really should be free and included with your membership! If your gym is worth its monthly fees they ought to put together a starter workout for you, no charge! Just ask and you’ll get somewhere. It’ll be infinitely more helpful than me telling you without any visuals what to do. Also, if you’re looking for something more in depth after you know your way around the equipment, go to bodybuilding.com.
Good Luck!
June 24th, 2008 at 10:38 AM
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June 26th, 2008 at 9:05 PM
There are some people in here that should not be giving any advice. I will only say that you should pick out 4 exercises per muscle group then simply use enough weight and reps to bring them to failure (4 Sets the reps are depend upon your goal). After 6 to 8 weeks either choose other exercises or just change the way you hit them ie barbell, dumbell or pyramid/super sets etc.. use your imagination keeping to good form.
And i agree with one answer, women are just as capable as men. It is a fact that pound for pound all being equal, women are 6 percent stronger than men from the waiste down due to the leverage they have becuase of the bone structure in their hips.