| hi paul it seems like clare is already dieting (fatburners etc)
with girls same as for men the diet starts 10-16 weeks from the comp and until then just train hard and eat clean.
13-15% bodyfat is unnaturally low and far below that for normal female function are you sure the readings are correct?
At 5'8 and 9 st 6 i would hazard a guess that her priority should be putting on some quality muscle for the next few months rather than concentrating on losing bodyfat. That doesnt mean she has to get fat but get plenty of clean carbs to rev her metabolism up and put on some size.
if she wants to compete she should train same as guys train , its the same for both, but i know you said she's new to weights in which case i wouldnt throw her in with what you're doing, start her off a bit gentler maybe 3 days a week 1) chest and arms 2) back shoulders tris 3) legs and abs start off with 3 basic sets of 8-12. Use machines at first because so she can build up that mind-muscle connection, but then start to introduce free weights when she feels comfortable to do so.
or she could do an all over approach like the one i suggested for total beginners in a post in the training section, but she would need to move on from that fairly quickly to get to competition level.
also you said she wants to do fitness, thats the one with the routine....in which case she would need to work on her strength and flexibility moves and any acrobatics or dance. |