Ask Liz Kinsella - UK-Muscle Body Building Community

**Pscarb** · 10-11-2005, 11:38 AM

We are lucky on the forum to have Liz Kinsella as a member Liz as recently won the UKFBB fitness britian title.
Liz has a wealth of knowledge and she has agreed to answer all your questions concerning all aspects of Training for female athletes.

So come on ladies i am sure you have plenty of questions for Liz

Ironman · 10-11-2005, 12:24 PM

Is this GBLiz? If so Ive already posted a question in womens training - should I post on this thread instead?

Ironman · 10-11-2005, 12:26 PM

I'll post it anyway -

Hi - I hope you dont mind but I was hoping you could help me with some advise.
My wife recently had a baby (3 months ago) and she's obviously put on a few pounds. She always had a decent figure but hasnt really trained in the last couple of years so having a baby hit her body hard - she also had a c section.

Last week I bought her some weights and a bench for in the house and I said I would train her up to devolop her muscles and put her on a diet so she could get lean and toned again.

This was all well and good until I found myself screaming at her to get a couple more reps on a set of squats - which she wasnt to keen on and now she can barely walk! My bad guess im just to hard core, but its now struck me that I havent got a clue how to train her for her goals ie lean and toned with some muscular definition.

Now you obviosly look well impressive and you also know what you talking about - I was hoping you could throw a workout and diet plan my way to help my lady achieve her goals.

I have a york weight bench with a leg attatchment barbell dumbells and a sit up bench, and a cross trianer for cardio.

I would really appreciate your help, sorry for the long post.

Thanks

T

GBLiz · 10-11-2005, 12:46 PM

No problem T...

I think most of us forget what it was like to be a total beginner. We've learnt the 'best' way to train and thats all we can remember!

Personally I don't advise that a total beginner start with body-part workout splits like we do. Its too much for a body to go from doing nothing, to spending an hour on one muscle group!

Diet i have given a sample diet for sustainable fat loss in answer to a question in the ladies diet forum so that would be good for your girl aswell.

Training the main thing is she's not a bodybuilder, she's not in love with training!!! So if she doesnt like squats....dont force her to do them over and over, because she wont enjoy it and she wont carry on.

For the first few weeks I would suggest she do an all over body workout twice a week, and cardio 3 times a week on the days she doesnt do the weights. This is just a starting point to get her gently back into it.

For example, given the equipment you have (back is a bit limited without lat pulldown or seated row):

Chest press
Bent over dumbell rows
Shoulder press
leg extensions
Flyes
Dorsal lifts off the end of bench
side lateral raises
leg curl (if the leg attachment does both?)
Bicep curls
Tricep kickbacks
Light squats holding dumbells

This looks like a lot but she only needs to do a couple of sets of 10 for each. To make it less boring she can work her way down the list doing one set of each exercise, then repeat the whole circuit again or even 3 times. it really wouldnt take very long, half an hour at most. Dont forget she wants to tone up not get big!

If she feels she's ready to move on you could up the cv to 4 or even 5 days and change the workout to a 2 day split repeated twice in over the course of a week (eg 1)back chest shoulders 2) arms and legs )

hope that helps!

Ironman · 10-11-2005, 01:43 PM

That definatly helps, I really appreciate it - thanks for your time.

samurai69 · 10-11-2005, 02:08 PM

Quote:

Originally Posted by GBLiz

No problem T...

I think most of us forget what it was like to be a total beginner. We've learnt the 'best' way to train and thats all we can remember!

Personally I don't advise that a total beginner start with body-part workout splits like we do. Its too much for a body to go from doing nothing, to spending an hour on one muscle group!

Diet i have given a sample diet for sustainable fat loss in answer to a question in the ladies diet forum so that would be good for your girl aswell.

Training the main thing is she's not a bodybuilder, she's not in love with training!!! So if she doesnt like squats....dont force her to do them over and over, because she wont enjoy it and she wont carry on.

For the first few weeks I would suggest she do an all over body workout twice a week, and cardio 3 times a week on the days she doesnt do the weights. This is just a starting point to get her gently back into it.

For example, given the equipment you have (back is a bit limited without lat pulldown or seated row):

Chest press
Bent over dumbell rows
Shoulder press
leg extensions
Flyes
Dorsal lifts off the end of bench
side lateral raises
leg curl (if the leg attachment does both?)
Bicep curls
Tricep kickbacks
Light squats holding dumbells

This looks like a lot but she only needs to do a couple of sets of 10 for each. To make it less boring she can work her way down the list doing one set of each exercise, then repeat the whole circuit again or even 3 times. it really wouldnt take very long, half an hour at most. Dont forget she wants to tone up not get big!

If she feels she's ready to move on you could up the cv to 4 or even 5 days and change the workout to a 2 day split repeated twice in over the course of a week (eg 1)back chest shoulders 2) arms and legs )

hope that helps!

One of the most sensible answers i have read on the forum.....glad your here

10-11-2005, 11:38 AM	#1 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 9,433	Ask Liz Kinsella We are lucky on the forum to have Liz Kinsella as a member Liz as recently won the UKFBB fitness britian title. Liz has a wealth of knowledge and she has agreed to answer all your questions concerning all aspects of Training for female athletes. So come on ladies i am sure you have plenty of questions for Liz __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent; everything else is just the icing on the cake

10-11-2005, 12:46 PM	#4 (permalink)
GBLiz Newbie Trainer Join Date: Jul 2004 Location: hemel hempstead Posts: 86	No problem T... I think most of us forget what it was like to be a total beginner. We've learnt the 'best' way to train and thats all we can remember! Personally I don't advise that a total beginner start with body-part workout splits like we do. Its too much for a body to go from doing nothing, to spending an hour on one muscle group! Diet i have given a sample diet for sustainable fat loss in answer to a question in the ladies diet forum so that would be good for your girl aswell. Training the main thing is she's not a bodybuilder, she's not in love with training!!! So if she doesnt like squats....dont force her to do them over and over, because she wont enjoy it and she wont carry on. For the first few weeks I would suggest she do an all over body workout twice a week, and cardio 3 times a week on the days she doesnt do the weights. This is just a starting point to get her gently back into it. For example, given the equipment you have (back is a bit limited without lat pulldown or seated row): Chest press Bent over dumbell rows Shoulder press leg extensions Flyes Dorsal lifts off the end of bench side lateral raises leg curl (if the leg attachment does both?) Bicep curls Tricep kickbacks Light squats holding dumbells This looks like a lot but she only needs to do a couple of sets of 10 for each. To make it less boring she can work her way down the list doing one set of each exercise, then repeat the whole circuit again or even 3 times. it really wouldnt take very long, half an hour at most. Dont forget she wants to tone up not get big! If she feels she's ready to move on you could up the cv to 4 or even 5 days and change the workout to a 2 day split repeated twice in over the course of a week (eg 1)back chest shoulders 2) arms and legs ) hope that helps! __________________ IFBB Pro Fitness / UKBFF 2005 Miss Fitness UK To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-11-2005, 12:24 PM	#2 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	Is this GBLiz? If so Ive already posted a question in womens training - should I post on this thread instead?

10-11-2005, 12:26 PM	#3 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	I'll post it anyway - Hi - I hope you dont mind but I was hoping you could help me with some advise. My wife recently had a baby (3 months ago) and she's obviously put on a few pounds. She always had a decent figure but hasnt really trained in the last couple of years so having a baby hit her body hard - she also had a c section. Last week I bought her some weights and a bench for in the house and I said I would train her up to devolop her muscles and put her on a diet so she could get lean and toned again. This was all well and good until I found myself screaming at her to get a couple more reps on a set of squats - which she wasnt to keen on and now she can barely walk! My bad guess im just to hard core, but its now struck me that I havent got a clue how to train her for her goals ie lean and toned with some muscular definition. Now you obviosly look well impressive and you also know what you talking about - I was hoping you could throw a workout and diet plan my way to help my lady achieve her goals. I have a york weight bench with a leg attatchment barbell dumbells and a sit up bench, and a cross trianer for cardio. I would really appreciate your help, sorry for the long post. Thanks T

10-11-2005, 01:43 PM	#5 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	That definatly helps, I really appreciate it - thanks for your time.