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From:	K.D. (85.180.80.143)
Subject:	Re: I'll start body-building soon!
Date:	March 19, 2012 at 4:07 pm PST

In Reply to: I'll start body-building soon! Diet-advice? posted by Barbara on March 19, 2012 at 5:03 am:

For a woman it is (a lot more) difficult to build muscle that could impress.
At best you could tone your body, melting away some fat, especially on a low calorie diet.
Also, most likely you will get at the gym a rather mediocre exercise plan (with lots of workout on machines).
Instead, a good plan for beginners would be an alternating full body (free weights) workout, like so:
session A:
-squats
-bench press
-pull-ups with palms facing in/the face

session B:
-dead lift
-military press
-bent-over row, again with palms facing in/body

3 sets and 8-12 reps each, pattern A-B-A-B and so forth, with rest in between as you see fit (usually 1 or 2 days).
And do not forget to progress the weights with time.
There is a simple general pattern when it comes to building muscle: train-eat-sleep-repeat :D

Go on youtube and look up how the exercises are done, to at least have a clou.

As for the diet: you have chosen 811; imo it is not the best for the task, but it is your choice of course.

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