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Help for my Wife; Compound Exercises to help lose weight......

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Rugby Winger
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2013/07/08 23:25:25 (permalink)
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Help for my Wife; Compound Exercises to help lose weight......

Hi All,
 
I am currently helping my wife lose weight (whilst losing some myself!). She carries all her weight around her hips and thighs (if that helps?!)
 
I read in a womens health that compound exercises really help women lose weight ditching the bodycombat classes, or high rep machine weights so wanted to check.
 
She is currently working off a routine found in the mag which looks good building in squats, deadlifts and also press-ups (something she has not bothered to do as she struggles with them). Plus core work etc. Looks good, but I started to show her Squats and Deads using an Olympic bar / rack to assist having a heavy weight to work out harder.
 
My questions;
  • Are compound movements worthwhile for women losing weight?
  • What rep range should be introduced if so?
  • What frequency?
We go running together and my wife currently is building in HIIT runs and swimming (steady state) plus her circuit routine.
 
Any help would be greatly appreciated.
 
Thanks,
 
Chris
#1

3 Replies Related Threads

    gingernut
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    Re:Help for my Wife; Compound Exercises to help lose weight...... 2013/07/09 00:17:01 (permalink)
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    Would you give a bloke the same moves?
     
    Women benefit from compound movements just as much as men do. You also can't spot reduce, you can however bring the body into proportion.
     
    Weight loss works in the same way for women as for men, kcals in < kcals out = weight loss. Lifting weights, adding muscle = increased metabolism and better shape however this may not translate into lower scale numbers but may be better reflected by inches and overall look.
    post edited by gingernut - 2013/07/09 00:19:38

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    #2
    Rugby Winger
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    Re:Help for my Wife; Compound Exercises to help lose weight...... 2013/07/09 20:58:06 (permalink)
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    Hi there,
     
    Thanks for the response.
     
    I probably didn't explain myself well.
     
    I know you cannot target area's on the body for weight loss, but with the figure she has, will squats and deads be suitable as potentially she will gain muscle in the area's where is she wants to lose weight?
     
    And the compound question was really how to put these into a routine for losing weight; should she target high reps (3 x 12)? What other compound exercises are suitable as well (bench, military press etc)?
     
    I just want to put a different programme together for her, and compound exercises fit the bill.
     
    Thanks in anticipation.
     
    Chris
    #3
    flick161
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    Re:Help for my Wife; Compound Exercises to help lose weight...... 2013/07/10 15:46:08 (permalink)
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    If she gains muscle all over it will only make her look slimmer and toned as opposed to overweight and wobbly
     
    Basically, treat her like a man, give her the same exercises.
     
    If she hasn't trained before at all; maybe try an upper/lower split in a circuit style initially with 15-20rep ranges to get her moving and used to performing the movements safely. Or the same but over a 3-day split instead.
    Then after 4-6 weeks or when she feels confident enough, change the rep range to something like 8-12 reps.
     
    She may, later on down the line need some cardio and diet tweaks to help her effectively lose weight but lifting is a great start  
     
    You can find sample routines on the Articles section of the website. I've used these myself and find these helpful.
    #4
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