Hello, and good afternoon to ALL the beautiful and much desired black woman of the world. First, I have to say that " all of you are beautiful, in your own way ". Don't ever be depressed, or down on yourself because you're overweight. In real life I am an encouraging black man, raised by strong black women, and black men. Everything is not going to work for everybody.
I'm going to write out a workout that might be able to help you achieve some of your fitness goals. I am licensed by the NSCA as a strength & conditioning coach. First let me say this, you're going to be doing more than just workouts, you are changing your life. Here's a simple three days a week workout plan. This is called a FULL BODY CIRCUIT. These are by far the best way to firm up, and burn fat. It takes about 1 hr & 20 minutes. A gym is better than home, just because a good gym atmosphere can motivate some people. I wrote this with the "first time" person in mind !
mon-wed-fri
10 minutes on the stationary bike ( peddle easy, let those muscles warm up)
ABS FIRST ! TRUST ME ! Doing abs first, allows them to burn fat throughout your workout.
10-15 crunches- 2 sets
10-15 leg lifts- 2 sets
(BOOTY & LEGS) Dumbbell Squats - 3 sets of 12
(BACK MUSCLES & BICEPS) Lat-Pulldown Machine- 3 sets of 12
(BOOTY & LEGS)Lunges - 3 sets of 6 ( that's 6 steps for each leg, 1,1,2,2,and etc !)
(CHEST)- Dumbbell Bench Press -3 sets of 12
(CHEST)- Dumbbell Flyes -3 sets of 12
(ARMS) BICEPS- standing dumbbell curls - 3 sets of 12
(SHOULDERS) seated shoulder press- 3 sets of 12
(ARMS) TRICEPS- tricep pushdown- 3 sets of 12
10-15 crunches- 2 sets
10-15 leg lifts- 2 sets
20 MINUTES OF CARDIO- walk on the treadmill. Walk fast, but do not run !
Always drink plenty of water. Wear nice fitting clothes that allow your body to breath. I suggest a phyiscal before you begin any type of excersise. Walking is #1 ! On the days you do not lift, walk on the treadmill of 20 minutes only ! Let me be clear, I do this for a living, I've heard all kinds of myths and all kinds of crazy shit in the industry. 20 MINUTES ! If you go longer than 20 minutes, you're not pushing it. Ask any trainer, 20 minutes is a long time when you bust that shit out. Let's get this shit straight here today, this is gospel, "YOU NEED TO BUILD MUSCLE, TO OPTIMIZE FAT BURNING !" I get female clients all the time, " I don't wanna look big and muscle bond" , you won't , unless you use a steroid like a man, which some female bodybuilders do use. I train women all the time like men, like football players, and weight just falls off. I got females jumping rope, running hills, training hard like men, and they all look like a sexy-toned woman. I just wanted to share some of my knowledge for free with the females. If you need more help, PM me, and I promise to get back to you as soon as possible.
L
O
V
E
- cameo
I'm going to write out a workout that might be able to help you achieve some of your fitness goals. I am licensed by the NSCA as a strength & conditioning coach. First let me say this, you're going to be doing more than just workouts, you are changing your life. Here's a simple three days a week workout plan. This is called a FULL BODY CIRCUIT. These are by far the best way to firm up, and burn fat. It takes about 1 hr & 20 minutes. A gym is better than home, just because a good gym atmosphere can motivate some people. I wrote this with the "first time" person in mind !
mon-wed-fri
10 minutes on the stationary bike ( peddle easy, let those muscles warm up)
ABS FIRST ! TRUST ME ! Doing abs first, allows them to burn fat throughout your workout.
10-15 crunches- 2 sets
10-15 leg lifts- 2 sets
(BOOTY & LEGS) Dumbbell Squats - 3 sets of 12
(BACK MUSCLES & BICEPS) Lat-Pulldown Machine- 3 sets of 12
(BOOTY & LEGS)Lunges - 3 sets of 6 ( that's 6 steps for each leg, 1,1,2,2,and etc !)
(CHEST)- Dumbbell Bench Press -3 sets of 12
(CHEST)- Dumbbell Flyes -3 sets of 12
(ARMS) BICEPS- standing dumbbell curls - 3 sets of 12
(SHOULDERS) seated shoulder press- 3 sets of 12
(ARMS) TRICEPS- tricep pushdown- 3 sets of 12
10-15 crunches- 2 sets
10-15 leg lifts- 2 sets
20 MINUTES OF CARDIO- walk on the treadmill. Walk fast, but do not run !
Always drink plenty of water. Wear nice fitting clothes that allow your body to breath. I suggest a phyiscal before you begin any type of excersise. Walking is #1 ! On the days you do not lift, walk on the treadmill of 20 minutes only ! Let me be clear, I do this for a living, I've heard all kinds of myths and all kinds of crazy shit in the industry. 20 MINUTES ! If you go longer than 20 minutes, you're not pushing it. Ask any trainer, 20 minutes is a long time when you bust that shit out. Let's get this shit straight here today, this is gospel, "YOU NEED TO BUILD MUSCLE, TO OPTIMIZE FAT BURNING !" I get female clients all the time, " I don't wanna look big and muscle bond" , you won't , unless you use a steroid like a man, which some female bodybuilders do use. I train women all the time like men, like football players, and weight just falls off. I got females jumping rope, running hills, training hard like men, and they all look like a sexy-toned woman. I just wanted to share some of my knowledge for free with the females. If you need more help, PM me, and I promise to get back to you as soon as possible.
L
O
V
E
- cameo
I wrote that workout based on people not knowing what a physioball is, and what it is used for. Ball crunches are the shit, but you gotta have good balance. I just didn't want nobody saying "Cameo said use the big ball, and I fell off of this muthafucka " know what I mean. Beginners get the floor for a week wit me ! 
) no seriously, lay down on the floor, on your stomach. Put your arms out in front of you, and your legs straight like superman. LIFT your body ( chest & legs together) up off the floor at the same time. Hold that as long as you can. Do that 10 times. That will help strengthen your lower back. Most people neglect their lower back. The stronger your lower back is, the more ab work you can do. This is all a part of you core !
, spread your legs kinda wide, squat touch the bench, come up , squat, touch ! Poke your ass out as you touch the bench !
You don't ever stop, do you? 
