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Getbig Bodybuilding Boards => Training Q&A => Topic started by: bryann on April 27, 2009, 09:12:18 AM
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Ive agreed to train a co worker of mine who is female and probably 50lbs over weight, has never worked out before and is carrying most of the weight in the lower half. Ive never trained anyone before but ive been working out for 10+ years and i have a good knowledge of working out.
Question is, how should i approach this ? she trusts me fully and is going to do whatever i tell her to do. should i have her jump into my routine of squats, deadlifts, bench etc? or maybe do more machine type work ?
any advice is appreciated
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I've written programs for women before, but none that overweight. I usually started them off with a light cardio warm up of 5-10 minutes, then a circuit using machines and then as they get more advanced throw in some free weight stuff. One thing i can't stress enough is make sure she is challenging herself. I've seen 100 girls doing 20 lb pulldowns half assed for fear of getting "too big", which will never happen anyway. If she presses 50 lbs for 10 reps, tell her to get 60 for 10 or 50 for 12 the next time. I usually have them do 4 circuits with 2 minutes rest between cycles, hitting all major bodyparts.
After the circuit i usually have them do 30-45 minutes of medium intensity cardio, this is done 3 days a week. As they get more advanced i might do some split work like a traditional bb and switch up to low duration, high intensity cardio to help progress. Make sure the diet is on point or all the workouts in the world won't help her. Just my .002
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I assume you will be working out at a well stocked gym, so I might suggest machines and cables at first. Just to get her SLOWLY adjusted to resistance exercise. Try 3 to 4 weeks of general getting use to going to the gym and training. Circuit training (including free weights now) might be the best bet for her after those first 3 or 4 weeks. Something to raise the metabolism up a few clicks.
Cardio might include some light treadmill walking at first. Or any other training forms of cardio work the gym has. Again, everything SLOWLY to begin with. Try for 3 days a week, with the light cardio included with the weight work. Maybe saturday or sunday some extra cardio work like bike riding, walking/hiking, etc. Never too much cardio at first. 15 to 20 minutes as a breaking in goal. Increase , if you want, after those first few weeks. Also might consider something alone the lines of the Tabata protocol and other forms of interval training.
Might also want to cut the carbs a bit. Below 100 a day, at least. Or adopt a different diet plan like the Zone diet, etc. Also get a body fat reading, which can be more important than what she might weight now. Did not give her age, which also will have be be considered on how fast the fat lost will be. Good Luck.
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As always, JPM offers good, solid technical advice.
And so do you, Mass. ;D
I'm going to explore the issue from a slightly different angle...
Does this girl have specific goals, and do you understand them?
Do you know more than one way to train?
Are you willing to spend more time in the gym to train her in addition to doing your own workout?
Is there, or could there be “something” between you and this girl?
Are you involved with a “significant other” who may get a might pissed that you’re spending time away from her and with another female?
These are some questions you should try to answer (to yourself) before getting too deep in this.
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thanks for the legit replies guys. the training will be at a well stocked gym. she is 22, her goal is to look good naked.
i have a good idea of what im going to be doing with her now the first few weeks. going to start out each workout doing a bit of ab and lower back work because i am a firm believer once the core is strong it will aide in all other exercises and prevent injury. def going to get her started early using strict form and using free weights.
should be fun ;D
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Ive agreed to train a co worker of mine who is female and probably 50lbs over weight, has never worked out before and is carrying most of the weight in the lower half.
I think the first thing you'll need to do is to tear her down mentally and emotionally, by feeding her a steady diet of insults and name calling about her weight and after you've broken her,it's then and only then that you can rebuild her confidence back up...
use names like "pear shaped loser" and "hippobottomus" to strip her of her dignity to drive the point home,and don't be afraid to use physical violence when she stops responding to your commands..
it's all about showing her who's boss..
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I think the first thing you'll need to do is to tear her down mentally and emotionally, by feeding her a steady diet of insults and name calling about her weight and after you've broken her,it's then and only then that you can rebuild her confidence back up...
use names like "pear shaped loser" and "hippobottomus" to strip her of her dignity to drive the point home,and don't be afraid to use physical violence when she stops responding to your commands..
it's all about showing her who's boss..
when shes lifting make a face as if you were gagging.... tell her fat is a disease and you are her cure... tell her if she quits now she will have quit on her life...... sneak in some clen in her food and make her a protein shake mixing a hearty dose of ECA stack in it.....
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thanks for the legit replies guys. the training will be at a well stocked gym. she is 22, her goal is to look good naked.
i have a good idea of what im going to be doing with her now the first few weeks. going to start out each workout doing a bit of ab and lower back work because i am a firm believer once the core is strong it will aide in all other exercises and prevent injury. def going to get her started early using strict form and using free weights.
should be fun ;D
and if she ever ends up looking good naked she better pay you in snatch...
1 week gym session = a hand job
2 week gym session = a blow job
3 week gym sessions= a fuck
4 week gym sessions= anal
5 week gym sessions= a threesome with a hot friend of hers
6 week gym sessions= a threesome which you can record and show to your friends
7 week gym sessions= well basically you own her... even if she runs of and gets married
make sure to keep track
4
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these are the replies i was expecting :D :D
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carrying most of the weight in the lower half.
Sexy!
Pics or it never happened!
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I think the first thing you'll need to do is to tear her down mentally and emotionally, by feeding her a steady diet of insults and name calling about her weight and after you've broken her,it's then and only then that you can rebuild her confidence back up...
use names like "pear shaped loser" and "hippobottomus" to strip her of her dignity to drive the point home,and don't be afraid to use physical violence when she stops responding to your commands..
it's all about showing her who's boss..
rofl. But unfortunatley i'm in the same boat as this chick. I need to get into the gym.
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rofl. But unfortunatley i'm in the same boat as this chick. I need to get into the gym.
what are you waiting for, you pear shaped loser? ;D
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training a woman at your gym is like bringing a stalker into your home. THey are never satisfied and always wantin mo., and mo...
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what are you waiting for, you pear shaped loser? ;D
oops i'm more apple shaped lol. I seriously need to go to the gym. I need a trainer but i'm broke and not having some one spot my massive 50 pound bench is hard.
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I would say no, don't put her thru your same workout. Use your good judgement and change some things up.
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Make sure her eating habits are in check first off. Also make sure you don't start her off doing anything too crazy too early since that will make her extremely sore and possibly scare her off from wanting to continue. Cable exercises first so she can get an idea of how exercises should feel when being performed, squats on a smith machine the first few times, and once she does make that transition to free weights; just make sure you're a good spotter; no matter how light the weight may seem.
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You could just have her post her pics on getbig and sit back and wait for our constructive criticism. ;D
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Sexy!
Pics or it never happened!
My kind of woman.
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I think the first thing you'll need to do is to tear her down mentally and emotionally, by feeding her a steady diet of insults and name calling about her weight and after you've broken her,it's then and only then that you can rebuild her confidence back up...
use names like "pear shaped loser" and "hippobottomus" to strip her of her dignity to drive the point home,and don't be afraid to use physical violence when she stops responding to your commands..
it's all about showing her who's boss..
In addition to these fine tips, be certain to tell her not to bother slitting her wrists because she'll just bleed gravy anyways.
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I think the first thing you'll need to do is to tear her down mentally and emotionally, by feeding her a steady diet of insults and name calling about her weight and after you've broken her,it's then and only then that you can rebuild her confidence back up...
use names like "pear shaped loser" and "hippobottomus" to strip her of her dignity to drive the point home,and don't be afraid to use physical violence when she stops responding to your commands..
it's all about showing her who's boss..
Holy shite I about pissed myself reading this relpy....awesome. ;D