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Training for Females

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Amay
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2011/03/12 16:22:31 (permalink)

Training for Females

Hi Everyone!
 
I am new to MT and have just posted a quick intro in the relevant section. 
 
I am a (very!) heavy early-30 something and my primary aim at the moment is fat-loss, with a view to perhaps developing a more muscular physique in the future.
 
I have recently joined a gym and have had a basic PT session & programme as part of the gym induction.  I've been doing the following programme (designed by the PT) for the last four weeks -
 
Rowing Machine - 4mins / 750m (as warmup)
Cross Trainer - 6mins
Recumbant bike - 15mins
Shoulder Press (machine) - 3 x 12 reps
Lat Pull Down (machine) - 3 x 12 reps
Tricep Push Down (machine) 3 x 12 reps
Leg Press (machine) 3 x 12 reps
 
I have been doing the programme in the order as listed above, but I now understand it may be more benficial to swap round and do the weights first and cardio afterwards, would that be correct?
 
Also, although I know the cardio aspect is important, I have found I am really enjoying the weights side of the programme much more and would welcome suggestions on how to develop a more effective programme focussing on this.  I feel the programme above was a nice, gentle introduction for someone who should have gone back to the gym a long time ago (!) but now I am ready to step it up a notch or two.
 
The gym facilities are lacking slightly as there are no barbells, but plenty of dumbells.  I have been using the weight machines as that is what the PT showed me, but having done some more research it seems a combination of both free weights and machines might be more effective. If anyone has any suggestions or can point me in the right direction for a move productive programme, it would be much appreciated!
 
Also, I am unsure whether to proceed with a more comprehensive all over body workout, or go for a 3-day split?
 
In terms of diet, I have been trying to keep to a low-carb diet (cereal at breakfast then lean meat or fish and vegetables for the rest of the day).  I have also just invested in some whey isolate so that I can increase my protein intake and also start having five smaller meals throughout the day.
 
Apologies for the essay (and all the questions) but wanted to include as much revelant info as possible!
 
Thanks very much
#1

5 Replies Related Threads

    hififi
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    Re:Training for Females 2011/03/12 20:22:49 (permalink)
    Hi!
    Welcome!
    Go back to the PT & get another program? Most gyms offer a monthly/ 6 weekly re-do, tell them you like the free weights and would like to use/ get more experience with them. 
    Check out some of the articles on here too there's looooads of info!
    Get some carbs back in your diet! Cut them out so early if you are as you say 'heavy' and wotcha gonna cut when weight loss slows? Keep it all as high as poss till things don't move then gently cut it down. 
    I lost 3 stone last year starting off from 85g protein chkn/ 145g white fish each meal & 35g oats/ 70g cooked weight rice. 
    Increase your cardio session each by 5minutes each week till you're up to an hour, you'll soon b there and won't notice the gentle gradient. 
    xx



    Nobody plans to fail, they only fail to plan
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    #2
    Amay
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    Re:Training for Females 2011/06/15 11:45:34 (permalink)
     
    Hey Ladies
     
    Just thought I would update this thread.
     
    I sadly gave up with the PT idea at the gym, no matter how much I tried to speak to him he was trying to convince me that I didn't want to build muscle, and would be much better off trying to "tone".
     
    I have read through the threads on MT over the past months, and devised a 4 day split focusing on compounds where appropriate, with a few isolations in at the end of sessions.
     
    I revised my diet (after hififi recommendation!) to include carbs pre and PWO.
     
    I feel I am progressing, as now I am able to bench 45ks for reps whereas when I started 10kg would have been a struggle
     
    I'm never going to be a bikini/figure competitor, but have acquired quite a passion for HEAVY (well my heavy anyway!) weight training, so possibly more of a bodybuilding "route".
     
    Do any of you ladies know any trainers (online preferably) that can assist in devising nutritional/training approaches? The moment you seem to tell a PT that your female, they automatically assume you will be happy with a step machine and a 1kg dumbbell
     
    Any help would be appreciated, not lacking motivation or desire - just currently direction
    #3
    hififi
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    Re:Training for Females 2011/06/15 21:28:06 (permalink)

    That all sounds freakin awesome!
    YaY!!!
    BigLes on here does his thang, as does kitty?
    Or have a look a Welshy's signature. 

    xx

    Nobody plans to fail, they only fail to plan
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    #4
    Amay
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    Re:Training for Females 2011/06/15 22:51:02 (permalink)
    Thanks for the reply hififi
     
    I have had a PM from Lou, so will keep you all informed!
    #5
    Deelish
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    Re:Training for Females 2011/06/18 15:06:21 (permalink)
    I posted this link in the thread above..
     
    http://www.amazon.co.uk/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&s=books&qid=1308405241&sr=8-1
     
    Use Fitday.com to track your diet and start educating yourself re the fat / carb and protein requirements for your body.
     
    Great that you are getting pm help too :)

    ----------------

    Dee :o)
    #6
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