How should women work out??

[spesmilitis]

Several women have asked me advice for working out, but I really don't know. How should women workout???

Here's what I know (or think I know):

-Like guys, girls should emphasize their lower body, maybe even more so than men. I tell em to do hip extensions, squats, hip abductors, and occasional leg curls. I know for women, squats=sexiest legs/ass ever. Everytime I see a girl who does squats seriously and does em right, she has the nicest ass/legs. Those girls are in the top .001% of nice ass/legs. Too bad you only see a girl at the squat rack once in a blue moon.

-They should split their time 50/50 among cardio and weightlifting. Girls don't wanna get big, they wanna be toned and firm. Cardio to spend energy, lifting to change their bodies.

Here's what I don't know:

-what other exersices should they do? Should they do deadlifts? I know deadlifts are best for adding mass around your lower back area, but do girls need to stimulate that region? If so, why?
-What upper body exersises should they do? Since girls are already the size they want to be, or bigger than that, I'd think that isolation work like curls and tricpet extention would be good for that.
-I think that they should work on their core the most after legs, doing side crunches, butterfly's, leg lifts, v-ups, and bicylces. It seems to me girls would benifit a lot from those exercisesm, but I'm just guessing here.
-Protien intake?


Discuss

 

[Create Reality]

Women should workout however they plan to, shape their body and meet their fitness goals.

I find a girl with a firm back very enticing.

 

[THE_ADDMAN]

nice firm ass and legs


... makes me a happy ADDMAN :rock:

 

[Warboss Alex]

the same as men.

 

[Francisco d'Anconia]

the same as men.

I was going to say the same thing.

 

[Throttle]

Too bad you only see a girl at the squat rack once in a blue moon.

not at my university gym

-what other exersices should they do? Should they do deadlifts? I know deadlifts are best for adding mass around your lower back area, but do girls need to stimulate that region? If so, why?

deadlifts are the most practical exercise, bottom line. how often do you put something over your chest and push up? but how often do you pick something moderately heavy clean off the floor? exactly. women need to be more careful with all lower body movements esp. b/c their knees are even more poorly aligned than men's (a consequence of our 2-leggedness combined with their wider hips). but that just means to be slow, careful, methodical, and get the form absolutely right.

-What upper body exersises should they do? Since girls are already the size they want to be, or bigger than that, I'd think that isolation work like curls and tricpet extention would be good for that.

a woman with a well-developed chest stands out as proud and confident. i would still advise against isolation work -- most ladies don't want or need extra bicep work. it just tempts them to slop around with useless curls using "girly weights" to avoid "getting too big." for most women, pull ups, bench pressing and similar won't add so much size that she stops looking feminine, just a little louder & prouder.

-I think that they should work on their core the most after legs, doing side crunches, butterfly's, leg lifts, v-ups, and bicylces. It seems to me girls would benifit a lot from those exercisesm, but I'm just guessing here.

they benefit from weighted situps the way we do, especially if they want to see some ab definition. the formula is the same.

-Protien intake?

ratios should be similar to men, though they need to be even more careful to get enough fat & carbs, esp. depending on where they are in their monthly cycle. speaking of which, they should be aware that since their hormonal cycles are more pronounced than men's, they are more prone to "off-days" and even "off-weeks"... and besides, you try losing that much iron & hemoglobin in one shot & see how it affects your workouts!

i've never helped a woman train who then "accidentally got too big"... it's simple, if they start to feel too damn buff, back off the protein first, and the heavy lifting last. I've never helped a woman train who didn't get addicted to lifting heavy, and they all came out looking more womanly than ever.

recovering cardio bunnies finally get the waist, bum and thighs they always wanted after they get used to squats & lunges, deadlifts & benching. that's not to say that cardio is unimportant, but it's vitally important to convince them that a high metabolism comes from frequent, moderate and balanced eating combined with lean muscle mass, not munching lightly on rabbit food and bouncing up and down for 45 minutes on an elliptical machine 5x a week (it's fun to watch, though, huh?)

as an aside, you'll notice athletic women generally recover their figures post-childbirth much more frequently & quickly than other women. probably because they've spent years laying down a good foundation of solid lean muscle that they wear gracefully & helps hold up their metabolism. never too late to start building that foundation.

ultimately, though, it all depends on her goals.....

 

[Throttle]

btw, i consider my last post a mere elaboration of WBA and Francisco's above.

 

[spesmilitis]

Excellent, exactly what I was looking for

 

[Drum&Bass]

http://video.google.com/videoplay?docid=8694987737963836292&q=female+bodybuilding&hl=en

 

[Francisco d'Anconia]

btw, i consider my last post a mere elaboration of WBA and Francisco's above.

And to reiterate what you said, a woman can't "accidentally" get buff like a man without making major changes in her diet (nutritionally and/or chemically; take your pick). But it's agreed that a woman that have a good diet, does aerobics in addition to lifting have slamming bodies and are quite physical in other ways too.

 

[spesmilitis]

http://video.google.com/videoplay?docid=8694987737963836292&q=female+bodybuilding&hl=en

Now THOSE are the type of girls I wanna date.

 

[Throttle]

http://video.google.com/videoplay?docid=8694987737963836292&q=female+bodybuilding&hl=en

what were we talking about again? i got distracted...

 

[Francisco d'Anconia]

Now THOSE are the type of girls I wanna date.

See, that's what I'm talking about. Slim, strong thighs, cute faces... And notice, they didn't have really big asses either, I'm tired of women thinking that just because they have a big ass they can call themselves athletic. The women in that video would break them in two.

 

[Throttle]

The women in that video would break them in two.

We could sell tickets! Think of the potential!

 

[spesmilitis]

http://video.google.com/videoplay?docid=8694987737963836292&q=female+bodybuilding&hl=en

hey drum and bass, got any more of those videos? I like to look . . .at their. .. uh, technique.

 

[wootapotky]

Are we all watching the same video? The women in that video looked pretty masculine to me. Women aren't supposed to be toned they're supposed to be soft looking and the women in this video have no hips whatsoever. Personally I think they're gross looking.

 

[Throttle]

you can have all the soft women you want, i'll take the tight ones. enjoy!

(I don't know what about their hips you're not seeing, except that they're wearing exercise pants over them. you prefer them flabby? like ludacris' big bottomed dancers on leno last night? reminded me of sir mix-a-lot...)

 

[Throttle]

hey drum and bass, got any more of those videos? I like to look . . .at their. .. uh, technique.

i'd like to take some pictures...for the...uhh.....archives.

 

[wootapotky]

(I don't know what about their hips you're not seeing, except that they're wearing exercise pants over them. you prefer them flabby? like ludacris' big bottomed dancers on leno last night? reminded me of sir mix-a-lot...)

I'm not seeing the hips because their waists are far too huge to have a good waist to hip ratio. If you watch the beginning of the video the girl with the black half shirt's waist is very thick from the side. Women are supposed to have slim waists with wide hips. Then when they're on the rings you can tell that their waists are rather wide as well. Which is a masculine trait. The woman in the white shirt also has a wide back.
All of these are masculine traits. Six packs on women are unattractive to me. I don't want a woman that has a six pack. If I wanted to get off to a six pack I'd stare in the mirror and whack it.
And no I don't prefer them flabby. Women in rap videos are gross. What I'm talking about is that women should have a soft layer of fat over their body so that their musculature isn't defined. Which is what I mean by a soft look. Not a roll of fat so that they jiggle.

 

[Throttle]

mmm...give me definition. like I said, you take the soft ones. damn shame that your view has so much sway over the ladies though... fortunately more and more women are taking matters into their own hands, and rejecting society's view that feminine = weak & skinny.

give me definition: dancers, rock climbers, surfers, soccer players, beach volleyballers, pilates instructors, fitness models. hardbodies.

a chick with a six-pack is hot. it looks nothing like a man's six pack, which you'd know if you'd had some close encounters with a few. but to each his or her own. for what it's worth, the gals in that vid are about as developed as i'm interested in, and i'm attracted to gals who take the lifting much less seriously.