Hi everyone,

My girlfriend and I are trying to get back in shape and look as good as possible for a ball coming up and for summer. Now I already know what I need to do training wise to get myself back to my best but I'm not sure about my girlfriend.

I would assume circuits and high reps low weight sort of stuff but I could be wrong. She is aiming to lose some of her overall fat, tighten up her core, and tone up her legs, she would kiss you all if you could help her tone her quads and lift her but. Any suggestions?

Thnaks,
Peace!

Hey @Saiyan95!

Get her to take a look at these articles, hopefully they will help :)

http://muscularstrength.com/article/Weight-Loss-For-Women

http://muscularstrength.com/article/five-must-do-glute-exercises-tone-and-grow-your-butt#

Hope that helps!

Jordan

Hey! i am kabilan from singapore! i am 19 years of age! my goal is to build lean muscle mass! my hands are kinda thin! well previously i was very fat! however i am having fat around my abbdomen! my body fat percentage is around 18-20! i do weight training in the night! first i will do a 3-5 mins cardio for warm up sake! then do exercises,each muscle group every day! reps range:15,12,10 or 20,15,10! lightest to heaviest! i would add drop set for every exercise! i found out that my muscle mass and fat mass are increasing,which is not my goal! so i am planning to add cardio every alernate day! pls help me i am a beginner! thank you so much!

@Kabilan

Hello there !

(little pre-word: best is to open up an own threat on the forum if you have questions about yourself. Posting it in someone else's threat is a bit of hijacking :) - just keep that in the mind for the future)

About your question:

every muscle group every day? - this is too much. You'll run into serious issues if you keep this up 7 days a week. 2 times a week for a muscle is already quite some load not everybody can handle. And even if you just use tiny weights to keep up with this horrifying volume you are seriously grinding down your joints and muscles and probably loose more muscle than you'll gain D:

you want to add cardio on top of that 7 days a week?? please don't !!!

Since you did not say how tall you are, how much calories you eat, what exactly you eat, how much time you exactly spend in the gym on all of these (7 ??) days, it is incredibly hard for us to answer what else you could be doing wrong. (aside from the obvious over load and too much volume!!!)

Please fill us in about the details, every info counts so we can actually answer your question!

Cheers.

Hello @saiyan95

f9or your girlfriend Joe already gave some tips.

I think most important part is to inform her that spending more hours on the treatmill or stepper is rather contrapruductive and she'll get better results with touching some iron (aka: weights)

squatting to lift the butt and quads - yes good idea. But the glutes and quads only will be included and shape in any way at all, when the squat is of quality.

https://www.youtube.com/watch?v=nFAscG0XUNY

She (and you too) should first train with an empty barbell until the squad sits in its performance and in perfect form.

She might want to add some stiff legged romanian deadlifts. Those are executed with less weight than a regular deadlift and activate the glutes way more isolated.

https://www.youtube.com/watch?v=JCXUYuzwNrM

If she has any further questions - tell her to make an account here and contact me or the other ladies (and of course also guys) directly on our profiles!

She is more than welcome to do so!

Cheers!