k here the deal, don't flame me, I'm out of idea, I just need to sort things out

Most of the stuffs I read, routines, diet are applicable to males, how about female? I am asking on behalf of my friend and she just joined gym recently, gotta plan out something for her. Goal is to loss fat. I am ok with the diet and stuff but just confuse with the calorie deficit. Do I minus 500 from the BMR?

I've gone through lots of exercise and fat loss videos in Youtube but they are just scrambled around. Like I got lots of stuff but unable to make it into a correct routine to stick with. I'm on a bulking routine which I have chest/shoulder/triceps day, leg/abs day, biceps/back day. So what my friend should have? I have no plan for her now just do some compound exercise but without a proper routine and plan, she will not be getting to the goal.

Due to her working nature, she only can commit to gym for 2 days so ya I need a 2 days/week fat loss female workout routine.

This post has been edited by helven: Jan 25 2013, 02:25 PM

Fix diet.

Workout 2 days is not gonna induce any major changes to the body as the volume of work is very low. In fact, 2 days of gym is hardly going to be effective enough - any decent routine will need at least 3 or more days.

So, fix diet, commit 1 more day minimum if serious. I can't believe any person in Malaysia is so busy as to be unable to spend 3 hours of his/her life on exercise in any one given week (just for perspective 1 week has 168 hrs, so she's only giving 1.7% of her precious time.

/thread.

as a freelancer, 24hours is her working hour,any free time is research time,I'm too helping her to dig those hours out. Assume she can do it for 3 days, any possible routine layout, probably slot in so exercise that is doable at home?

This post has been edited by helven: Jan 25 2013, 01:48 PM

In my opinion, for fat loss, twice a week of gym with less than an hour session each is sufficient. You can try combining the workout concepts in BodyByScience and the 4-Hour Body. And the key is to tweak the diet. In fact fat loss is all about the proper diet. Gym helps with speeding up the process.

True. From the reply above, I guess diet play bigger role than exercise in terms of fat loss.

I hope exercise can increase her muscle mass for normal living, and more muscle mass does increase the metabolism rate for faster fat burning process.

I found this, have not go through it yet due to damn busy work on friday.
http://www.bodysite.com/fitnessblog/2011/0...t-loss-workout/

This post has been edited by helven: Jan 25 2013, 04:47 PM

i believe in 'u reap what u sow' ..without much effort they wont be huge diff...shes too busy with her work so i assume she earn quite a decent wage..try mike chang 5mins workout then..can do it everyday and i dont believe she dont have extra 5mins ...

Yup.

Google bodyrock.tv and try not to fap too much..

female should do the squatting

it makes their hips fuller lol

Diet is key. You cannot out train bad nutrition.

Make her note EVERYTHING (edible) passing her lips. Even a cup of milo or a glass of milk can throw off calorie intake by several hundred calories which can make a big difference when added up every month. From there, she can make better choices in terms of what she eats and drinks.

Honestly, the exercise at the gym will depend on the body composition she is aiming for - weight loss is going to depend 99.9% on what she eats. Now, if she desires a more toned, stronger looking physique - weight training. If she doesn't mind looking softer and less toned and possibly skinny fat - focus on cardio.

In the long run, attractiveness-wise & health-wise, a balance of weight training & cardio will be best.

And relaaaaaaax~ This should be a lifetime commitment. It is more than a "3 months go all out and reach goal!!!". It is a future of ensuring the only body she has is maintained at its peak. Don't expect everything to be perfect all at once.

Good luck!

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Edited to add:
As for difference between women and men training or eating - there is none. Our gender differences affect how large our muscles get, that is it. Well that and women pop out babies but that has nothing to do with weight training/cardio (except when we have to take leave from training to pop out said babies).

It is different GOALS which you revolve around. You plan the same way regardless of gender. You figure out nutrition & training routine (which is different for individuals), you implement it, you track progress, you keep going. Calculating macro needs is the same for men and women. Micronutrient needs may defer some due to hormones but thats what multi vitamins are for

This post has been edited by shadowz: Jan 26 2013, 10:30 PM

Bro thanks for the long reply. I agree diet has to be fixed no matter there is a fat loss goal or not.