[Gym Warrior]

Whats up everyone? well my girl wants to finally start losing weight and i was just wondering what type of routine i should get her on...

she has never worked out...of course she needs diet and cardio and im going to try to enforce that. but she also wants to get toned!

so im asking, should i split up her routine so for example she works out upper body Mon and Thurs. and lower body Tues and Fri? and have cardio on wed and sat? of course i mean cardio mon thru sat!

ALSO...wut do u guys suggest for sets, reps, exercises and all that? im going to have her do whats it called...that training where u move from exercise to exercise...and keep the heart rate up!

to kill two birds with one stone, i would like an example if anyone wouldnt mind of a type of diet she should be in...

i know im asking for a lot but any help would be appreciated!

thanks

[F-111]

there are a few options you could take here:

1) whole body workouts with weights 3x a week followed by some cardio
2) Separate the cardio and weight sessions
3) Circuit training like you mentioned

My suggestion is to do whole body workouts with weights 3x a week followed by some cardio.
Something like:

Flat chest press (can use db or machine)
Shoulder press with dumbells
lateral raises with dumbells
Bent over rows with dumbells
Squats (can be done with dumbells, smith machine or barbell depending on what she is comfortable with, you could even do wall squats with a swiss ball)
leg curls on the machine
bicep curls with dumbells
tricep pushdowns using the cables

(DID I MISS ANYTHING???? :) )

try 3 sets of each with reps between 10-12

as for cardio my personal choice is HIIT but many women do not enjoy or even want to do that so you could go for some low to moderate intensity cardio on the treadmill.

Hope that helps a bit

[F-111]

oh i forgot the crunches or leg raises for abs! LOL

[ZiR RED]

You know, I say I specialize in athletes, but I feel at this current juncture in my career, I specialize in training women.

90% of my clients are women. They range in age from 17 to 83 years old, though most fall in the category of your gf.

Here is what I would do, after performing a fitness assessment (of course) i would set her up with a basic full body workout, three days a week. 2 sets of 12-15 reps per exercise, 1-2 exercises per body part. It would go something like: compound legs (squats, lunges), hamstrings (prone leg curls, maybe sldl with dumbell if she is a bit more advanced), shoulders (db over head press standing), lats (pull down or chin assist), chest (more than likely a free range motion chest press machine, or dumbbell presses), traps (seated cable row), triceps, biceps, abs, back extensions, bridges.

I would have her start out doing 20 min cardio at 70% of her max heart rate following her workout, and on non-workout days 30 minutes at 70%.

I would slowly increase that heart rate weekly to tri-weekly (depending again on how she progresses and her level of fitness) and eventually get her into intervals.

Also, the weight training program would change once every 1-3 weeks, depending again on her progression made.

Br

[Gym Warrior]

cool i appreciate the help guys!

this made it a WHOLE LOT EASIER for me to help her out!

now moving to the nutrition, i might as well just continue it here since its a thread but...

shes about 140 lbs and 5'3. she gots a nice ass! haha anyway...

should i have her eat about 1500 calories per day since all she wants to do is lose weight? and is the nutrition between cutting while keeping muscle (what im doing) different than what she should be doing? and still have her eat 5-6 small meals per day?

[ZiR RED]

Originally Posted by Gym Warrior

now moving to the nutrition, i might as well just continue it here since its a thread but...

shes about 140 lbs and 5'3. she gots a nice ass! haha anyway...

Whats her activity level like outside of the gym? What does she do for work? Is she a waitress constantly running around, at a desk, etc?

Secondly, she will not need any where near as much protein per pound as you do. Probably around 25-30% of her diet should be protein.
She should eat smaller meals.
66-75% of her calories should be consumed between between breakfast, mid morning snack, and lunch.
Teach her to avoid processed carbs, sugars, etc. Eat whole grains, Avoid saturated fats.

Br

[Gym Warrior]

cool cool...got ur Zir! i think i got a pretty good nutrition program for her with this in mind!

her activity level is close to nothing! u know she does house work with her mom and all but other than that she dont do much...

[ZiR RED]

140 x .9 = 1260 RMR
1260 x 1.3 (for inactive) = 1638
500kcal (per workout) x 3 (workouts per week) / 7 (days in each week) = 215
1638 + 215 = 1850 (daily expenditure)
1850 - 500 = 1350 kcal per day to loose a pound or so per week

Br

[Gym Warrior]

Wow!!! ur the man Zir!

thanks a lot! i appreciate it!