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weight loss/ toning - Apr. 24 2008 12:40:16
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macka09
Posts: 9
Joined: Apr. 13 2008
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Hi all, I'm posting this on behalf of my girlfriend. Basically she has gained about a stone in the last year and shes really not happy about it. So we are after a good work out routine to help her get back to her usual self? Most of the weight has gone on her bum and legs as it normally does lol. I train myself but obviously my workout routine isnt any use to her. Also would cutting her carb intake help at all?
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RE: weight loss/ toning - Apr. 24 2008 19:15:14
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kitty
Posts: 24193
Joined: Aug. 26 2003
From: Chorley, Lancashire
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Would be helpful to know what she's eating and what her training's like now. As far as we know she could already be eating virtually no carbs so it would be silly to say yes!!
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RE: weight loss/ toning - Apr. 24 2008 22:34:16
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gingernut
Posts: 626
Joined: Nov. 14 2005
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.....and what is your training routine like? No reason why men and women shouldn't train similarly - just will be using less weight.
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RE: weight loss/ toning - Apr. 25 2008 13:56:07
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macka09
Posts: 9
Joined: Apr. 13 2008
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ok. well, at the moment she isn't training, she was doing athletics up untill 9 months ago. in terms of her eating habbits her meal times vary which ive said is no good and the majority of her food contains alot of carbs i.e. potato, chips, chicken, tuna, salad their the type of foods she eats on a regular basis. i myself am in the bulking stage and i do 4 workouts a week and target 2-3 different muscles groups each session???????????
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RE: weight loss/ toning - Apr. 25 2008 17:53:59
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gingernut
Posts: 626
Joined: Nov. 14 2005
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Ok, the limited info about her diet looks fine apart from chips but can't comment without seeing actual amounts. Basically it's a case of clean eating with good protein and carb sources - chicken, tuna, cottage cheese, egg whites, rice, potatoes, oats etc plus veggies. Reduce kcals to a deficit of 500 per day and you have weight loss of 1lb a week.
Training - has she lifted weights before? I left athletics 9 years ago but was already incorporating strength training using machines and a few free weights to help with performance, balance weak spots and prevent injuries.
A beginner could try full body workouts, 3 x a week 2 sets of 10 reps to start with. Include basic compound movements such as leg press, leg curl, bench press, shoulder press, lat pull downs, dips, barbell curls and a couple of ab exercises to finish.
On non-lifting days she can start with some cardio - presuming she hasn't done anything for the last 9 months then 30 mins fast walking/jogging or cycling.
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