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Tips and Tweaks to this plan - Please

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fairplay101
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2007/06/18 11:12:21 (permalink)
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Tips and Tweaks to this plan - Please

Hi All,

I've been helping a female friend of mine get in to training recently, primarily as a lifestyle change now and also as she wants to lose some bodyfat whilst improving her overall aesthetics for personal reasons. But this area really isn't my forte and if any of you can pass on any advice or tips that would be well appreciated.

Firstly, she's not overweight or carrying large amounts of fat by any stretch of the imagination, but her fitness levels are not great and she is struggling to lose some excess fat from her problem areas which tend to be tummy and hips.

Her diet and routine is pretty much as follows:

Breakfast = 1 small bowl Porridge in skimmed milk

Morning Snack = 'low fat' Muller Yoghurt crunch corner

Lunch = Salads with 1 small chicken breast

Afternoon Snack = Apple and/or pack of snack-a-jacks

Weight Train and 20 mins Cardio (Mon, Wed, Fri) or;
Cross Trainer 45 minutes followed by bodyweight work 20 mins (Mon, Wed, Fri)

Dinner = As lunch

When she does the weight training she tends to follow this routine -

Monday

Chest Press - 3 sets of 10
Shoulder Press - 3 sets of 10
Pec Deck - 3 sets of 10
Swiss Ball Crunches - 3 sets of 20
Running Machine 20 mins at 7.5kph

Wednesday

Lat Pulldown - 3 sets of 10
Bicep Curls - 5kg Dumbbell's - 3 sets of 10
Reverse Swiss Ball Crunches - Legs on ball, elbows on floor - 3 sets of 20
Cycle 20 mins

Thursday or Friday (depending on work commitments)

Single Leg Lunges - 4kg Dumbbell's in each hand - 3 sets of 20
Bodyweight Squats - 3 sets of 15
Static Squat Hold - Against the wall for 30 seconds, 2 times
Swiss Ball Crunches - 3 sets of 20
Running Machine 20 mins at 7.5kph

If any of you have tips on diet or advice on her training to help with the lowering bodyfat levels then that would be great. At the moment she has been following this routine and diet for 6 weeks with little improvement. At weekends she has told me she tends to cheat on the diet, with odd takeaway, bottle of wine etc. I also do not train with her so cannot gauge commitment levels, but she does seem to work hard from what she has told me.

Thanks all in advance :)

"Whatever you are be a good one!" - Abraham Lincoln
#1

3 Replies Related Threads

    kitty
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    RE: Tips and Tweaks to this plan - Please 2007/06/18 11:29:40 (permalink)
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    It is possible to 'blow' any progress you make in the week with a weekend binge.

    I think she could up her cardio and perhaps you can design her a better training program for weights (women can do the same as men).

    The areas you mention are sadly the last places us females tend to lose from, it will come off she just needs to persevere.

    Her diet is also lacking in decent carbs apart from one meal. Crunch corners are full of sugar as are snack-a-jacks. What about good oils?

    Hope that's something to start you off
    #2
    fairplay101
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    RE: Tips and Tweaks to this plan - Please 2007/06/18 11:43:27 (permalink)
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    Cheers Kitty

    I have started adjusting her diet this morning, adding good fats (Flax, fish, olives, almonds) in snacks and replacing crunch corners with low fat natural yoghurt. One question, where would you personally add extra carbs and what would you advise? I'm thinking something before training to aid energy levels?

    Once that's done I think I'll train with her a couple of times and adjust the weights. I think she's doing the right thing with the cardio, just needs to up it and persevere like you say.

    Thanks.

    "Whatever you are be a good one!" - Abraham Lincoln
    #3
    kitty
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    RE: Tips and Tweaks to this plan - Please 2007/06/18 22:15:21 (permalink)
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    Carbs with every meal
    #4
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