Help and advice for me & my partner form all you ladies out there

[asoe209]

Hello all I was hoping for some advices and tips on what my girlfriend can do to help her with her weight loss. She has a wedding that she is going to be a bride’s maid for so she wants to lose weight for that.


There are some issues that come up but ill get to these as the post goes on. A little back ground on here

These are around about figures

Hight 5”3-5’
Weight 110kg (17stone)
Size 16-18
Training very intermittent ant the mo lucky if she is doing 1 thing a week right now


He goals were to get down to a size 14 and to tone up
I think she said she wanted a weight of around 13-14 stone by February 2012

Now she is going to have some time off work with me around April and may so I thought I would help here to start some training to reach her goal. While I try to reach mine.

But im not to sure what is the best way to go about this for some one of her size and her being a woman. I don’t know if training style would be the same.

What I was planning to do was just have her do 3 full body workouts a week with some cardio as well say either 30-45 mins jogs or brisk walks on the off days

What I would have her do is

Leg Press
Dead Lift
Machine Rows
Machine chest press
Machine pull downs
Shoulder press

Followed by light cardio, x trainer, treadmill or bike.

Here come the issues

I have had her try un weighted squats before buts she says they hut so I have not pushed her to continue doing them but going by her size should she still try them or leave them out.

Also when it comes to weight selection should she be going for as heavy as she can for felling a burn by the last rep.
I have see her lift and it looks like its to easy for her but the again im not her so I cant say if it is.

Jogging and cardio again with the weigh would it be better for her to just walk for now as she has complained in the past of her feet and knees hurting after a while.

I really don’t want her to get injured in any way.

She has been cleaning up her diet so the next thing will be to review how that is going she should have lost a few lbs since last week.

I know she has a sweet tooth and this is going to be her hard for her, I notice that she just seem to east sweets and cakes and things after eating and when sitting around.
Also drinks she cant drink just water and always goes for the fizzy stuff never a small glass either always a pint not good.

Any ways you views on what we can do would be great and what workout routines we could try would be a big help

To you ladies out there what worked for you if you under went a fat loss program.

Any further info needed please ask

[Just a Girl]

Her goals are totally achievable in the time frame she has given herself. It's nice to see a gal not rushing to crash diet to lose weight as quickly as possible!

Though I wasn't as heavy as your GF, I lost 50lb in 2009 so have some experience of dieting and getting in shape. I eliminated junk from my diet - convenience foods, ready meals, crisps, sweets, chocolate, biscuits - you get the idea.

You need to calculate her calorie needs as diet is the most important for fat loss. There are lots of decent calorie calculators if you type it into google. I'd aim for a small reduction in calories, especially if she is giving herself 12 months to get to where she wants to be. 500 calories a day should be enough to take off her allowance and that can be through a combination of diet and exercise so she won't feel too restricted.

I ate one cheat meal per week whatever I wanted and that helped to keep me on track.

I know some people believe in eating a little of what you want daily as a treat but I'm of the opinion that we have come to rely on too many treats in our every day diet. Eating them simply made me crave more so I saved them for once a week.

As for training, I did full body routines for most of my weight loss and had fantastic results. If you can, do encourage her away from machines - they are ok for beginners to lifting but try and get her to use free weights asap.

If she can't squat, can she do split squats or lunges? All the other exercises you have listed have a barbell/dumbbell equivalent and will hit all her major muscle groups.

Hope this helps

[asoe209]

Hi yeah thanks for that, I dont think she will be be ready to do free weight just yet but like you said hope to get her on them asap like you said.

I just cant tell through how she feels about the weight, she has the whole i just need to do cardio thing in her head and weight are like the no go area so i dont think she put 100% into them.

she finds most leg movements pain full but again is it really painful of just uncomfortable.

we will be using myfitnesspal to help keep track of what she is eating and daily cals she is taking in.

so all in all the workout it self sounds ok. just get the food in order.

[Just a Girl]

If she really believes she needs to do just cardio to get in shape get her on here and show her my progress pics (on my profile). My shape was changed by diet and heavy lifting - I did very little cardio apart from one body attack class per week and the occasional HIIT session, but it wasn't enough to say it made much difference.

[asoe209]

HAHA I have had a look at your blog very interesting read and great progress. Ill be pushing her to do the weights but i cant be with her all the time so she has to be able to do it her self. and have to trust in what im saying to her.

[Asauka]

Quote

if she really believes she needs to do just cardio to get in shape get her on here and show her my progress pics (on my profile). My shape was changed by diet and heavy lifting - i did very little cardio apart from one body attack class per week and the occasional hiit session, but it wasn't enough to say it made much difference.

D:

I'm curious as to why you do this, got a friend you go along with?

[Just a Girl]

I don't do it any more, the class got cancelled in December and I quit my gym. It's a fantastic workout and something I really loved doing which is why I did it I just went on my own.

[asoe209]

what you think about street dance class she really like the look of that and has been saying she would like it. that could be a good form of carido right

[asoe209]

Hey here come the silly question of the day from me.

So the goal is to lose weight right and look lean/toned.. so we need a calorie deficit and weight training program, but if some one is new to weight training and does not have a strong starting point what should she do?

should she start the weights with out the cardio to gain some muscle mass 1st wile on a a diet to help her gain mass?

or should she be in a calorie deficit say 200 calorie less a day, doing weight and cardio to lose weight.

my concern was that she would build muscle if she is in the calorie deficit to help her burn more calories at rest..

what to you think is best?

@ Just A Girl - I checked out your beginning workouts on your blog ant that seems like a good start routine for her to follow, hopefully you will be an inspiration to her so she can see it is possible

[dope540]

listen to jag