20-11-2015, 06:35 PM
Hi, Elaine!
Thank you for volunteering!
So, quick overview of where i'm thinking:
We need to target butt most of all for hypertrophy.
We want to reduce the rest of the musculature.
We want to burn fat as well, down to a MAXIMUM fat percentage of 20%, and retained in a female pattern.
Upper body size and muscularity especially is "the enemy."
Jogging will be important, too, as the steady-state cardio munches muscle.
We want limited equipment needs, too.
So, now I need to look at a day of hypertrophy training for the butt, a day of yoga, a day of light-weight power movements (retain some strength), and a good deal of diet manipulation.
I'll try to do that over the next week - I'll have some time, it's a "vacation" week (which also has to go to getting Java certified, or my performance review will suck.)
And I'm visiting Mom, which will mean a LOT of long conversations (no, not coming out, but we hash a lot of politics and "state of the world.")
Let's think Yoga for fat loss (got that one provided), heavy weights for lower body (squats) for one day a week, and lots of stretching and dance movements 3 days a week (I am deficient here!), and then "Butt and Ab day." Butt hypertrophy, ab strengthening with anti-rotation, stability type exercises: High Plank if possible; Side Plank if possible. Glute bridge, lying leg raises, and hip mobility stretch: think a walking lunge, but you push the leg farther forward or back, and hold to lengthen the hip flexors, I think it was. Also need to look at posture there, anterior hip tilt affects us badly.
Jogging when possible, and high-heel "fasted cardio" pre-breakfast at slow speeds. Just looking to draw the calories from fat.
That's where my head's at; I'll refine it from there into a coherent program, and we'll work it together, OK? :-) (Got to drink my own kool-aid, anything less is immoral!)
I'm also thinking the Yoga/ Pilates approach might be THE BEST overall, but I can't figure out how to make hypertrophy work with them. :-( Research for that will help.
Walking in heels would be great, too, I think - make us learn to walk well in heels. Also need to do it as a "Multiple choice" method, so prioritize "effect X" and do "this program." Probably Fat loss; Muscle loss; Flexibility; hypertrophy/gain of targeted muscles. And maintain some strength throughout. Can't be a weakling, but we could settle for "Girl strong."
Let me know what you think of the direction and priorities. Weekend will be a bust (moving someone to Jersey), but I will have time next week. I'd make it an ebook and sell it, but...
I'm not "an expert", I only have some 25+ years reading and doing. And this IS a niche market, anyway... ;-)
Maybe a Femdomme site would like it? Or a Female-Led Marriage site? "How to femme your hubby (Boyfriend) with exercise and supplements, while making her want you even more"? 
Thank you for volunteering!
So, quick overview of where i'm thinking:
We need to target butt most of all for hypertrophy.
We want to reduce the rest of the musculature.
We want to burn fat as well, down to a MAXIMUM fat percentage of 20%, and retained in a female pattern.
Upper body size and muscularity especially is "the enemy."
Jogging will be important, too, as the steady-state cardio munches muscle.
We want limited equipment needs, too.
So, now I need to look at a day of hypertrophy training for the butt, a day of yoga, a day of light-weight power movements (retain some strength), and a good deal of diet manipulation.
I'll try to do that over the next week - I'll have some time, it's a "vacation" week (which also has to go to getting Java certified, or my performance review will suck.)
And I'm visiting Mom, which will mean a LOT of long conversations (no, not coming out, but we hash a lot of politics and "state of the world.")
Let's think Yoga for fat loss (got that one provided), heavy weights for lower body (squats) for one day a week, and lots of stretching and dance movements 3 days a week (I am deficient here!), and then "Butt and Ab day." Butt hypertrophy, ab strengthening with anti-rotation, stability type exercises: High Plank if possible; Side Plank if possible. Glute bridge, lying leg raises, and hip mobility stretch: think a walking lunge, but you push the leg farther forward or back, and hold to lengthen the hip flexors, I think it was. Also need to look at posture there, anterior hip tilt affects us badly.
Jogging when possible, and high-heel "fasted cardio" pre-breakfast at slow speeds. Just looking to draw the calories from fat.
That's where my head's at; I'll refine it from there into a coherent program, and we'll work it together, OK? :-) (Got to drink my own kool-aid, anything less is immoral!)
I'm also thinking the Yoga/ Pilates approach might be THE BEST overall, but I can't figure out how to make hypertrophy work with them. :-( Research for that will help.
Walking in heels would be great, too, I think - make us learn to walk well in heels. Also need to do it as a "Multiple choice" method, so prioritize "effect X" and do "this program." Probably Fat loss; Muscle loss; Flexibility; hypertrophy/gain of targeted muscles. And maintain some strength throughout. Can't be a weakling, but we could settle for "Girl strong."
Let me know what you think of the direction and priorities. Weekend will be a bust (moving someone to Jersey), but I will have time next week. I'd make it an ebook and sell it, but...
I'm not "an expert", I only have some 25+ years reading and doing. And this IS a niche market, anyway... ;-)Maybe a Femdomme site would like it? Or a Female-Led Marriage site? "How to femme your hubby (Boyfriend) with exercise and supplements, while making her want you even more"?