Woman bodybuilding diet and program

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    Hi everyone,

    I'm trying to help a friend build herself a program and a diet that will work for her. Basically she is tall and slim but has a few pounds to burn. Of course, to burn off those extra pounds, I suggested that she should do 15 minutes of cardio before proceding to do some weight-lifting. To make sure that she would cut/define those muscle first and to burn off everything that the cardio session doesn't burn, I didnt build-up a program that will make her gain mass.. In other words, smaller charges and more repititions.

    What I really would like is some suggestions for the diet and what kind of program you would recommend for a fat-burner training (maybe 4 weeks??).. Then another suggestion for a diet and a program for a mass builder. I would need the approximative calories for each diet..

    Any suggestions??



    The 15 to 20 minutes of aerobics are good for general fitness and as a bit of a warm-up before lifting. I'd suggest a good basic program with the basics at the core, bench, rows and squats. An exercise like squats can keep you metabolism up burning more fat that aerobics. Also as the muscle builds it'll start burning more calories.
    For refining the program I defer to the more knowledgable among us.

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