My girlfriends routine

[Whittemore]

Hey everyone. My girlfriend used to do the MAX-OT routine with me every day until some douchebag came up to her telling her that if she keeps doing it she will look like a guy. After reading the first topic I can tell her she doesn't need to worry about that anymore. But, she really wants to branch out and just try to get fit. She wants to get toned but, doesn't really feel like doing tons of weight and everything. Her main goal is to find very good cardio routines and how to eat healthy. She is absolutely clueless about diets. She just wants to lose weight. So any help is appreciated! Thankyou very much.

[Casey]

Who ever told her she would look like a man if she lifts is a ignorant fool. I'd suggest some HIIT training (cardio), and a good 3 day routine. Aswell as eating often to raise the matablism, as will HIIT.

[Casey]

Heres a good routine: Beginners Routine

Or she could do upper/lower body split.

[Whittemore]

and what is HIIT?

EDIT: Ahh..well thankyou for the routine and that guy was in fact a douchebag. He always comes up to us correcting her. She really hates him. But, anyway what would a good diet be for that type of routine? Keep in mind her main goal is to just lose weight and get toned.

[Casey]

High intensity interval training, basically job for 5 minutes, then sprint for 30 seconds, go back to jogging for 30-45 seconds, then back to sprints, and repeat, it raises your matablism so you can burn fat through the rest of the day. Try to get about 10 sprints in, there are many other ways you can do it, and you can do it on any cardio equipment. The times can be mixed up, but it generally doesnt take more then 15 minutes. Or less if you arnt in as good of shape, or have time restrants.

[mitchcumstein]

How was she doing with it(max-ot). Ive found my wife cant get enough intensity to go heavy. One set shell do 12 reps on the bench then next set she can only get 6 then next set she'll get 12 again all without changing weight. Lol. Then I add 5 lbs and she cant even get 2!

[NaturalProfessor]

"Eat to Win for the 21st Century" by: Dr. Hass - available at Barnes and Nobel- $15.00 - best diet that works and is easy to follow and fully complete w/ recepies and all the goodies about each and every meal.

[narcsarge]

Originally Posted by Whittemore

and what is HIIT?

EDIT: Ahh..well thankyou for the routine and that guy was in fact a douchebag. He always comes up to us correcting her. She really hates him. But, anyway what would a good diet be for that type of routine? Keep in mind her main goal is to just lose weight and get toned.

Get toned means what? Lose fat? Since you have already started lifting, I am sure, diet not withstanding, she will be adding muscle. She has to feed that so her cardio and weight loss will reveal "something". Just losing weight would be like taking a sheet off of a blank canvas. Adding resistance exercises will "sculpt" or paint that canvas. Tell her that she should worry about looking like a man when she starts taking AAS. The idiot in your gym: What makes him the "expert"?

[Whittemore]

Originally Posted by narcsarge

Get toned means what? Lose fat? Since you have already started lifting, I am sure, diet not withstanding, she will be adding muscle. She has to feed that so her cardio and weight loss will reveal "something". Just losing weight would be like taking a sheet off of a blank canvas. Adding resistance exercises will "sculpt" or paint that canvas. Tell her that she should worry about looking like a man when she starts taking AAS. The idiot in your gym: What makes him the "expert"?

Oh I know. Basically once a week when we are working out, he comes up to us, looks at me and goes "whoa man why you training your girl so hard? She shouldn't be doing so much weight!" In my mind I am telling him to go **** himself, but me and her just smile and nod. What do you mean about AAS? And why should she worry about getting big like that?

Originally Posted by mitchcumstein

How was she doing with it(max-ot). Ive found my wife cant get enough intensity to go heavy. One set shell do 12 reps on the bench then next set she can only get 6 then next set she'll get 12 again all without changing weight. Lol. Then I add 5 lbs and she cant even get 2!

Actually when she first started doing it, she could only do the bar like 6 times on bench. Now, she is up to 75 lbs. It's all about finding that perfect weight. She gained a lot of muscle quickly at first, just like everyone else, but now she thinks shes not doing anything at the gym because she cant go up as much anymore. It is like she is stuck at a certain weight.

[narcsarge]

AAS= Steroids.

Sounds like a normal plateau phase. Keep a journal and as long as she is going up 2 pounds or more every week, stick with it. Throw some variation in too. That will help keep the body confused and thererfor, not able to adapt.

[Whittemore]

Ah..yeah she wouldn't be taking those. lol

Yeah she is just basically stressing on a new diet. I will tell her about the HIIT also. Thankyou very much for everyones help.

[jennyd]

Remind her that the more muscle she gains, the faster her body will be able to burn fat too.
The HIIT should help her to shed that stubborn fat as well. I've gotten pretty good results from it once I switched from half hour long sessions of cardio to doing HIIT for 10-15 minutes.
And make sure she's eating to keep the body fueled throughout the day.

Everyone has an opinion, and lots of times they like to voice it even when it's not welcomed. That guy at your gym is just one of those people. Just keep doing your thing.
I think it's great that you and your girlfriend work out together.

[Whittemore]

Well thankyou for everyones help I really appreciate it.

[Whittemore]

Sorry for the double post, but I didn't feel like starting a new topic. Since you recommended HIIT, it sounds really good, but every time I search for it on google I don't really understand it. Can anyone please post the whole workout of 15 minutes? I would really appreciate it.

[narcsarge]

Here, try the sites listed in the first post.

Different variations of HIIT


Basically, HIIT is 15 minutes of high intensity cardio, broken down in to segments of sprinting and walkin or jogging. Maximum effort for a period of time, then a slow down. The time or amount of maximum effort and the corresponding resting phases differ depending on whose version of HIIT you follow. Hope this helps.

[Whittemore]

One more quick question. I am supposed to do this only 2-3 times a week? That really doesn't seem like enough IMO. Is it bad to do it maybe once every other day or maybe even every day?

[narcsarge]

Start off with 2-3 times a week. If you feel like doing more, after say a month or 6 weeks, up it. The thing is that HIIT is very intense and very demanding on the body. You will need to recover.