how to i train for a womens figure comp.? i need a sample workout?
103840
Try the fit ball. Go to a class so you can learn more from other people. See link below.\n\nNB It's my favourite exercise
953630
Dude, no, ur goin at this all wrong u need to work on ur game if stregnth Will put u onto the next level then u need to go at ur own pace and weight because everyone is different and some persons workout wont work for another. U need to find a website that lists target excercises that target specific muscles. Find a comfortable weight for each exercise and then either push yourself to the next weight for buff muscles or for lean ones do lots of reps.
661252
You're going about this the wrong way.  Everyone is different -- the workout for one person may be entirely the wrong approach for another.  If you want the best results for your efforts, schedule a few sessions with a personal trainer and consult with a dietician.  Many gyms offer these services for free for new members, or at a nominal cost for regular members.  \n\nAlso, don't look up to movie stars like Tom Cruise as a role model for physical fitness.  Too many people are ruining their psyche trying to look like movie stars who have a) hordes of cash to spend on full-time trainers, b) someone to cook their special meals, and c) workouts that are part of their JOB.  For the rest of us, it's the real world.
780524
Not waiting until the last few weeks to start worrying is the first step. You need a well balance workour routine they year round. Your unit should have a master fitness trainer in it. That person would be a great place to start. Or go to the hospital and ask one of the physical therapist or techs to help you set up a program. Much of the time my soldiers do their own PT due to mission responsibilities. You have to have four things in your workout program. Flexibility (upper body, core and legs), Strength training, (upper body, core and legs), Endurance training (upper body, core and legs), and cardiovascular training. If you are pressed for time there is a simple way to improve your reps. \n\nSay on your last APFT you did 60 push-ups, 60 sit-ups and ran 16 minutes two mile. Yes I'm using easy numbers.\nJog in place swinging your arms for 1-2 minutes.\nStretch your arms and ABs and legs for 3 minutes. 1 min each.\nDo 50% of your push-up number (30) roll over without a break and do 50% of your sit-up number (30) then back to push-ups. Do this three times. You will be at 150% of your max. Stretch again x 3 minutes\nDo 25% of your push-up number (15 wide arm) roll over and do 25% of your sit-ups (15 slow crunches, up hold for 5 seconds then down) Do this three times. Push-ups (wide arm, close hand and reg) sit-ups (Slow crunchs 5 second, then 3 then 1 second holds)\nNow you are ready to run: 16 minutes is 960 seconds. divide this by 8 and you get 120 seconds. Interval training. Your body should already be warmed up from the push ups and sit ups. Stretch for 3 minutes then: Run 1/4 mile (one lap) in 115 seconds, next lap in 125, repeat x 4 = 2 miles then run one lap at 115 and next at 130 seconds x 2 = 3 miles total. \n\nDo this everyother day. On your off days do alternating, non impact cardio (i recommend swimming, because it works all muscle groups but eliptical, stepper or bike if you can't swim) and weight training.\n\nEvery week add 2 pushups and 2 sit ups to program and knock 5 seconds of you lap times. The program is a little difficult to start off with but its worth it. My squad currently maintains a 300 average on our APFT. All but one of them took "highest APFT score" at WLC (new PLDC) and BNCOC. The one you didn't win came in second behind another person in my squad. I have been using this program for a little over a year. I'm 24 years old 6'4" 220 pounds, 113 push-ups, 10 sit-ups and 11:28 on my last APFT. Remember only perfect push-ups and sit-ups count. Have someone watch you if you need to.
229219
go to this site:\n\nhttp://www.bodybuilding.com/fun/exercises.htm\n\nit should show you everything you need, and a lot of the exercises have videoclips so you can see how to do it right. i advise you do it slowly and properly rather than quickly and potentially injuring yourself
572772
I joined a gym with a friend.  To be specific (Curves) it is a 30 min workout 3x a week and it doesn't seem like exercise.  The girls are all great and it is a lot of fun.  Met some new and interesting women friends too.
788021
this is a one day weight loss exercise,\nfirst go to the bathroom, spit alot from morning to night, run alot that day. then before you go to bed ull be at least 5 pounds lighter. check before you eat dinner not after.\nIf you want a long time answer then spend an hour every 2 days at a local gym and do alot of cardio and stomach exercises.\nBy the way there is no problem with TV models at least they are not using overweight ppl to walk down the carpet... I dont see any problem with women looking good.
241328
Congratulations on your great progress so far!  \n\nAs far as "fine-tuning," what the medical experts say about there being no such thing as spot reduction is true. If you, like most women, tend to store most of your body fat in your thigh and hip area, then continued reduction of overall body fat combined with resistance training is the only thing that will lean out those trouble spots.\n\nIf you are already working out five times a week, hopefully you are doing both cardio and weight lifting.  If you are not lifting yet, start to integrate it into your workouts.  A very basic split would be:\n\nM: Weights - Lower body\nT: Cardio - 30-45 minutes\nW: Weights - Upper body\nTh: Cardio - 30-45 minutes\nF: Weights - Lower body\nS: Cardio - 30-45 minutes\n\nTo accelerate fat loss, increase cardio to 5-7 days a week.   Incorporate lunges, leg presses, squats, leg curls, and sprints in your workouts if they aren't already in there to firm up the muscles in your lower body so it will look great when you do shed those last few pounds of fat. \n\nAt this point, diet is probably more important than the workouts.  Eating 5-6 small, balanced meals a day at a caloric deficit instead of 3 large ones will boost your fat burning.  \n\nAn easy to understand nutrition plan in this style is Body for Life - http://bodyforlife.com/nutrition/guidelines.asp
594370
why don't u go with someone for a free trial. if u don't know anyone that is already going there call them and tell them that u would like to come in and see the place that u are thinking of joining the place i go to here offer me a free 2 day workout. with curves just opening up they usually let u try the place out even if its for a small fee just so they can get established in the area. i took a couple friends with me and they seen $$$ signs..lol talk to the manager. don't deal with anyone but her she can cut some slack. and there are a couple reg. gyms that offer the 2 week trials too.\ni even had someone help me for my first couple of times to each place to show me the new equipment and whats the best thing to do for my goal.
1117359
online personal training\nwww.jifitness.com\ninfo@jifitness.com
436309
Stick to the basics. If you're young, under 21, eat, eat, eat! Allot of protein and allot of carbs (no sugar carbs). Then put the calories to work with very basic movements like bench press, military press, bent over rows, squats. Use low reps (6-10), heavy weight, and train only one or two body parts per day. Be consistent.
378476
http://www.hydroxycut.com/WOMEN/WORKOUT/BUTT_SHAPING/index.shtml There you go!! Hope this helps you.
617132
You are on the right path.  I recommend doing a full body weight training routine 3-4 days a week consisting of exercises for the following bodyparts:  quads, hamstrings, calves, upper chest, lats, mid-back, lower back, shoulders (deltoids), biceps, triceps, abs.  Best exercises to start with:  squats, leg curls, standing calf raises, low incline dumbbell press, lat pulldowns to the front, low pulley rows, deadlifts, shoulder presses with dumbbells, biceps dumbbell curls, triceps pressdowns.  Use a weight that will allow you to do no more than 12 reps and no less than 8.  If you can do more than 12, increase the weight next time.  If you can't do 8 then decrease the weight.  Make sure to concentrate on each rep, control the weight and perform a full range of motion just short of lockout.  Start with one set per exercise for a week or two then increase this to 2 sets per exercise, then when you are ready to do three sets per bodypart split your exercises in half and do the first half one day and the second half the next workout and repeat.  This should get you started on a very good routine to up your metabolism.  You can add cardio a couple of times a week to help burn some extra fat, but put more focus on your weight training as this is much better at burning fat while you are doing the exercise and also burns calories after your workout and all day long (muscle burns calories, not fat).  Cardio only burn calories while you are doing it.  Also, make sure to eat a healthy well balanced low-fat diet, don't skip breakfast and don't eat within 2 hours of going to bed.  Good luck.
1033783
first things first, start by working every muscles groups with light weight high reps. (13-15 reps) 2-3 sets. Do this for a two weeks at the most. Also start your cadio at a set percent of your max  heart rate. look up this information or ask your personal trainer. This will get you started, but by no means will get you were you want to be. but you need this step, because this is where most people do to much the first timethey work-out; then they quit  there work-out. because they hurt everywhere! Back to sqaure one.
22177
http://en.wikipedia.org/wiki/Female_bodybuilding
67063
i would try to tone... if you really want it... um.. leg lifts... or crunches that include your legs... "V ups" are amazing... my question for you.. what kinda dancer are you???
520794
The best one is www.bodybuilding.com \n\nYou can isolate specific muscles or groups. It can even give you some routines. I use this site every week to get my routines and have told all my friends. \n\nJust make sure you follow some golden rules: \n1) never do weights 2 days in a row using the same muscle groups. For example a friend of mine does it 5 days a week. Mon - quads, Tues - Triceps and Biceps, Wed - Quads, etc...\n\nWhat I do is the following to get a great routine: \nMon - use compund exercises (uses more than one muscle like squats + press or lunges + curls)\nTues - cardio day so double spin/cycle class\nWed - boc\nThurs - compund muscles and cardio\nFri - circuit class w cardio\nSat - swim\n\nMake sure you do not use heavy weights at first, build up to using weights. If you are totally not sure refer to site or get a personal trainer to design a once off program. After a few weeks get heavier or do more reps. \n\nAlso, for mothers who are expecting www.babyfit.com has some great pics and routines. If you are just starting out even start there cause it will help you to move onto the harder exercises. Don't go overboard cause you can easily pull and strain muscles. \n\nGood luck!