Although I'm a guy, I have been currently going through
a major fat loss regime.
Since she's new to the gym, I recommend a 3 day a week
full body work out. Perhaps 2 sets per muscle group. But
she should start out on machines until she learns proper
form and to get the muscles working.
For reps, I recomend 8-12 reps.
In regards to beginners cardio for the first month,
I recommend a minimum 5 day per week 30-45min
sessions.
After 4-6 weeks when her heart, lungs and body
will be in much better shape she should switch to
H.I.I.T. for cardio.
I recommend starting out on the treadmill for 10-12mins.
The first 2 mins should be a light jog, then followed by a 15
second sprint by speeding up the pace of the treadmill, then
lower the pace to a comfortable walking speed to regain
composure.
Then increase to a 1min light jog, followed by a 15 second
sprint, and 1 min walk. Repeat this cycle within the 10-12
min given time period with a cool down as well.
This should be done 4 times a week.
Still keep the full body workouts, but as form is perfected,
she can move to a 1 major muscle group per week. E.g.
chest/biceps, back/triceps, shoulders, legs.
Keep doing the sprint cardio 5 days a week.
Diet wise, 1.2 to 1.7 grams of protein per Kilogram
should be ingested like grilled chicken, grilled fish, egg whites,
and whey protein. Along with grains and complex carbs like brown rice,
cooked oatmeal (not the packaged crap), veggies, legumes. This
will help acquire the B vitamins which is very important.
2 glasses of skim milk for calcium is very important especially
for women.
Healthy fats from a small handful of Almonds 1-2x's a day,
a table spoon of Pure Olive Oil, and table spoon of Safflower
oil should be taken as well.
I recommend takeng a fibre supplement but start off slowly
to see how it effects the body.
And lastly cut red meat intake to no more than 1-2 times
per week.
For the first few months sugar sources should be to a bare
minimal (fruits included).
Carbs should not be eaten after 3 or 4pm latest in the day.
Protein and green veggies however are okay. Try to avoid
eating 2-3 hours before sleeping.
I don't know if she has any medical conditions or not but
taking one iron tablet along with Vitamin C is recommend
as well to keep your red blood cells strong. A fat burner
can also be taken, but again if any medications or medical
conditions are present, she should talk to the doctor first.
Just like starting the regime, it's important to speak to
your doctor.
Skin creams like Nivea "Good Bye Cellulite" & Nivea "Q10"
applied once a day will help prevent any lose skin problems
as the weight decreases.
An individual should not be losing more than 2-3 pounds a
week to remain healthy. This way the weight will stay off
provided a maitenace training plan and diet is followed.
I assure you, all of this will help achieve weight loss.
For a women at 5'9", I'd say the ideal weight would be about
135lbs to 145lbs in order to keep her sexy feminine figure.
I've seen many tall women become very skinny which does
not look attractive.
I know this seems like a lot to absorb, but I have successfully
lost 20lbs of water and fat in about 2.5 months. This might have
been a little too quick for the average person as I've been training
and dieting for 15 years.
Please let me know if you need any other advice, I'd be glad to
help. | 
My girlfriend is just starting in the gym and is looking for a workout routine and diet also. She is 5'9 at 179 lbs, all of this wieght is in her stomach and lower back, and chest. I already have ideas but want to know personal feedback from a good beginners routine to shed the fat. Any ideas are greatly appreciated, Thanks
