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vdesire 04-19-2009 01:39 AM

Help for a female friend
Hi, wondering if someone could give me a few ideas/suggestions.
Basically looking for a workout for a female friend of mine.
She is in her 40s, 5 feet 8" and weighs 159lb
She certainly doesn't appear fat or overweight.

She wants to lose a bit of weight and look a bit firmer.
I hate using the word toned as it doesn't actually mean anything.

The cardio she enjoys best seems to be swimming. Maybe open to suggestion
on others but not sure.

She has zero experience lifting weights. What exercises would you suggest
she starts with ? Personally I'd be tempted to say do squats, pullups, dips, bench presses, dead lifts etc but I'm wondering if there's any anatomical differences I might want to consider and would those be the best introductory things for someone who has never lifted ?

Are there any sample workouts/plans to fit the above someone could point me to or could someone suggest a typical started workout for a female ?

Cheers for any help mateys.


niggles 04-19-2009 02:35 AM

man or women, new or professional, if we have the same goals, we should all train the same.

if she doesnt have any injuries, id get her to focus on the major compound lifts, such as squats, deadlifts, bench, dips, cleans. very light weight, and get the technique and motor skills down to a pin point.
swimming is a good cardio, but itll be good to add in some running or biking. also make sure the diet is in check. those are the main aspects to regain/gain any form of fitness. once those are in order, everything will fall into place.

thomasjack 04-28-2012 08:36 AM

First of all she need to get base of weight lifting. Start exercise from base and simple work out for 20 to 30 mints. It is enough for to burn calories. Take a control on eating habits and calories that are taken by foods. Mostly use fruits and vegetables. Drink 2 glass of water before eating. It would help to eat less and control fat level.

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