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HELP?
Moderators: Boss Man, cassiegose
HELP?
OK, I'm a female 16, and naturaly thin. But i want to build up some nice toned muscle all over and give a little more thickness to thighs. But I dont want to look manly. but i also want to gain alot of strenght. can anyone recomend anything. friend says i should do pilates but i'd like a second opinon. the link below has a pic of body(clothed) to give an idea of where i'm at so far. thanks
http://img.photobucket.com/albums/v324/ ... 515222.jpg
http://img.photobucket.com/albums/v324/ ... 515222.jpg
tc
Light wts with cardio won't be intensive enough for muscle / strength gains. I would focus on a bodyweight program of Squats, Push Ups, Chin Ups, Leg Raises, Back Extensions etc. A swissball would be a wise investment so you can progress on each movement when it starts to get easy. If you've got access to wts or a gym, BB Squats are the best option for your legs coupled with the exercises above. Don't worry you won't get "manly". I'm a bloke and I've been doing wts for yrs and still don't like a man. Drugs is what gives the female bodybuilders that look not training. If you want a detailed program I can do one for you
I have acess to an exersize ball, a weight bench where i can do things like presses and leg curls ect. 2,3,5,and 10 lb free weights. a really good jump rope(from a boxer i know). lots of THE firm tapes and the Firm step. and good running space. for now i'll have to do most of everything at home. and i want to work out at lease 4-5 days a week. for about 1-2 hours. and as far as a diet goes i'm trying to eat lots of fruits,salads,and veggies, and for meat i've been eating deer meat and skinless,boneless chicken. with lots of water. i have a VERY fast metabolism so i usual have to eat little things here and there. and i never gain a pound.
It's better to do 30mins as hard as you can then 2 - 3hrs at 50% so cut down training time. If you want though you can do resistance in morn and cardio at night. Skipping is one of the best cardio / fat loss type workouts you can do so if your good at it, do that instead of running. You just want to make sure that you are stimulating the muscles enough with resistance to make them grow or at least maintain so that cardio doesn't use muscle and take it away. 4-5 days a week is ideal though. As for diet have protein with every meal and have 5 - 6 small meals a day which will help with metabolism and constant feeding to muscles.
Circuit in Morn
Jump Squat -with light wt going for max with no pauses x 5
Push Up with feet on SB and DB grip x max - hold DB's
Jump Lunge x max - same as normal but "jump" with back leg moving foraward and front leg moving back again with no pauses
Tricep Dip on SB and feet up x max - same as bench dip but with hands on SB. Progress to feet up on a bench and start with them on ground
SB Hyperextension x max
DB SB Wall Squats with 5sec hold x max - SB between wall and back lowering to parallel and holing for 5 secs each rep. Progress to usind weighted db's when you can
Bicycle Crunch x max - left knee to right elbow then vice versa
1 Leg Stiff Leg Deadlift x max - chuck "Death by Bodyweight Ian King" into google and go to t-nation article
SB Shoulder Push Up x max - same as a push up but with torso angled down to ground and feet in the air with body on a 45 degree angle or thereabouts. Progress to Shoulder Push Ups against a wall also shown in article
Lying Leg Curl x max
Side Delt Raises x max
1 Leg Calf Raise - on a block so you can stretch heel almost to ground and rising all the way onto toes
Rear Delt Raises x max
DB Step Up x max - use weights if you can with a that at has knees at 90 degrees when beginning step up
Skipping in evening
Do Tabata Protocol where you aim to do 20secs hard with 10 secs easy for ONLY 4 minutes. If it feels too hard then use this progression:
50 easy, 10 hard...45/10...40/10...50/15...45/15...40/15...50/20...45/20...40/20...35/20...30/20...25/20...20/20...15/20...10/20
This would be a pretty tough circuit and probably only needed to do once. The idae is to keep rest limited with all stations set up prior. For reps go for as many as you can but not to complete failure or you'll bomb out on other exercises working similar muscles. If the circuit is too long then you can split into 2 and alternate each day. If you'll do this then just make sure that you alternate lower and upper body exercises. Also if splitting into 2 you could probably do 2 circuits of each. Rest about 45secs between exercises so it isn't a true circuit. If not sure about any of these exercises I'll try and find some links or describe them myself. Would be best to train every second day unless you want to split up into muscles and train 4/week. Which ever way you want to do it we can split it up anyway. Have a look at it and see what you tjink. I'm not sure of your exercise history or fitness level but we can alter accordingly.
Circuit in Morn
Jump Squat -with light wt going for max with no pauses x 5
Push Up with feet on SB and DB grip x max - hold DB's
Jump Lunge x max - same as normal but "jump" with back leg moving foraward and front leg moving back again with no pauses
Tricep Dip on SB and feet up x max - same as bench dip but with hands on SB. Progress to feet up on a bench and start with them on ground
SB Hyperextension x max
DB SB Wall Squats with 5sec hold x max - SB between wall and back lowering to parallel and holing for 5 secs each rep. Progress to usind weighted db's when you can
Bicycle Crunch x max - left knee to right elbow then vice versa
1 Leg Stiff Leg Deadlift x max - chuck "Death by Bodyweight Ian King" into google and go to t-nation article
SB Shoulder Push Up x max - same as a push up but with torso angled down to ground and feet in the air with body on a 45 degree angle or thereabouts. Progress to Shoulder Push Ups against a wall also shown in article
Lying Leg Curl x max
Side Delt Raises x max
1 Leg Calf Raise - on a block so you can stretch heel almost to ground and rising all the way onto toes
Rear Delt Raises x max
DB Step Up x max - use weights if you can with a that at has knees at 90 degrees when beginning step up
Skipping in evening
Do Tabata Protocol where you aim to do 20secs hard with 10 secs easy for ONLY 4 minutes. If it feels too hard then use this progression:
50 easy, 10 hard...45/10...40/10...50/15...45/15...40/15...50/20...45/20...40/20...35/20...30/20...25/20...20/20...15/20...10/20
This would be a pretty tough circuit and probably only needed to do once. The idae is to keep rest limited with all stations set up prior. For reps go for as many as you can but not to complete failure or you'll bomb out on other exercises working similar muscles. If the circuit is too long then you can split into 2 and alternate each day. If you'll do this then just make sure that you alternate lower and upper body exercises. Also if splitting into 2 you could probably do 2 circuits of each. Rest about 45secs between exercises so it isn't a true circuit. If not sure about any of these exercises I'll try and find some links or describe them myself. Would be best to train every second day unless you want to split up into muscles and train 4/week. Which ever way you want to do it we can split it up anyway. Have a look at it and see what you tjink. I'm not sure of your exercise history or fitness level but we can alter accordingly.