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!

Sounds like you already got it figured out man! For her a good 3 days a week full body circuit training with high reps @ 60% 1 RM will be excellent. Eat good and sleep good. As far as a kiss I'd need to see a pic first and my wife can't know lol!

It's very much the same system for males and females that increases metabolic rate, lowers blood pressure and improves nutrient partitioning and VO2 max - Diet and training concepts remain similar.

With that said, males tend to be drawn toward weights and bulking, whilst females more often enjoy cardio (yoga / pilates, zumba, bokwa etc) and wish to drop bodyfat; however, it must be done overall as fat cannot be spot reduced. HIIT cardio is the best way to go about this, since it can be used for any activity when performed as short, sharp bursts - Why not gather friends for a HIIT zumba session. But make sure to go hard all the way!

Also, I recommended even females wishing to lose weight, should incorporate resistence training (squats and deadlift will lift that butt). And not low volume, high rep - I'm thinking moderate volume, moderate rep, since women have 10x less testosterone necessary for muscle hypertrophy than the average man, and will find it difficult to get big or bulky even if they want to (without anabolic steroids, or severe hormonal imbalances). Instead, they'll likely achieve aesthetic gluteus, toned abs, a conditioned body and functional strength. Best of luck!

Thank you for the kind offer of the kiss, although it's neither Christmas and I'm not Italian ;)

You already got a good information from @Adawg38 and @Dave_Diesel

Thanks guys. I'll pass on the info.

I replied to your post in the other forum :)