Advice for my girlfriend

[LiftHeavy123]

My girlfriend is trying to lose weight. She currently does our gym's circuit which consists of weighted situps, lower back press, leg press, row machine, and chest press. It's all Cybex gear if you are familar with it. She does two working sets of 15 reps for each exercise. She ups the weight on the second sets. Normally she'll reach 15 on the first sets and then 10-12 on the second. After weight training she'll do 20 mins of cardio. She does this 3 times a week.

Should she just modify this?

 

[The Shadow]

get on a good diet.

 

[Daisy_Girl]

Less "junk cardio", try a couple FOCUSED cardio sessions a week

Quit the crap circuit, do heavy hard weights to build muscle (a metabolism boost!)

Fix the diet - the NUMBER ONE thing in weight loss, fat loss, muscle building, performance enhancing. EVERYTHING comes back to DIET DIET DIET. What does she eat now? SPECIFICS.

 

[Sassy69]

The short answer is to get her involved & responsible - the more she knows, the more she'll feel in control and able to make progress. Get her to come to the women's board & check out the stickies at the top. Specifically:

- Are you new to EF Women's Board - START HERE!
- TOP THREADS MUST READ!


There responses to all the questions and 90% of the discussion that will probably occur on this thread if we try to give you any specifically useful info.

 

[LiftHeavy123]

I will get her to come here. Thank you everyone for all your help. Right now her diet basically looks like this.

5:45 am Cereal and fat free milk for breakfast

7 am Fruit and Protein bar

10 am or so lunch (this is her lunch period, she is a teacher)
turkey wrap

2 pm protein bar

4pm gym

6pm dinner chicken of some sort on a salad or turkey/chicken sandwich on whole wheat.

8pm snack

 

[jenscats5]

How long has she been doing this plan?? If longer than 6 weeks or so, then yes, she should change it. Maybe some Free Weight (ie DB) exercises with heavier weight......

 

[T-Cake]

I will get her to come here. Thank you everyone for all your help. Right now her diet basically looks like this.

5:45 am Cereal and fat free milk for breakfast

7 am Fruit and Protein bar

10 am or so lunch (this is her lunch period, she is a teacher)
turkey wrap

2 pm protein bar

4pm gym

6pm dinner chicken of some sort on a salad or turkey/chicken sandwich on whole wheat.

8pm snack

How much weight is she trying to lose? Height? How long has she been overweight for?

Her diet has an imbalance of macros. If anything, see if she's willing to use fitday.com to figure out just what she is eating a day. Chances are if she aims for the suggested 40/30/30 ratio Sassy has posted in the Stickies, the weight will start to drop.

Even protein bars have an asanine about of carbohydrates a lot of the time, including tons of sugar. They're great snacks for teachers who need snacks in the drawer at school (i'm with her on that!) but it needs altering.

Suggestions for snacks at work:
* Snack size ziploc bags containing 1 oz of cashews, almonds or other nut
* If there is a refridgerator, she could keep a container of cottage cheese (lowfat or fat free) there for a great protein snack
* I love the Starkist Tuna Creations pouches -- they are marinated and have tons of protein for about 170 calories per pouch.

Teachers like to keep candy in their classrooms "for the kids" -- I know I did! I don't do that anymore and having an army of backup foods helps.

 

[LiftHeavy123]

How much weight is she trying to lose? Height? How long has she been overweight for?

Her diet has an imbalance of macros. If anything, see if she's willing to use fitday.com to figure out just what she is eating a day. Chances are if she aims for the suggested 40/30/30 ratio Sassy has posted in the Stickies, the weight will start to drop.

Even protein bars have an asanine about of carbohydrates a lot of the time, including tons of sugar. They're great snacks for teachers who need snacks in the drawer at school (i'm with her on that!) but it needs altering.

Suggestions for snacks at work:
* Snack size ziploc bags containing 1 oz of cashews, almonds or other nut
* If there is a refridgerator, she could keep a container of cottage cheese (lowfat or fat free) there for a great protein snack
* I love the Starkist Tuna Creations pouches -- they are marinated and have tons of protein for about 170 calories per pouch.

Teachers like to keep candy in their classrooms "for the kids" -- I know I did! I don't do that anymore and having an army of backup foods helps.

She's trying to lose anywhere between 35-40 pounds. She is 5'5, 175. She was down to 155 but then gained it all back. She's been over weight for a while. How can I find out how many calories she should be eating? Right now I don't think she's eatting enough. today she ate a
south beach protein bar (breakfast)
1 apple (snack)
1/2 cup of crab salad (lunch)
grilled chicken wrap (dinner)

What's that 500 calories all day?

In terms of workout I was going to have her try the 3x5. Do more compoud exercises rather than a circuit.

 

[H_T_]

stop feeding her.

 

[LiftHeavy123]

really? because I read a lot about how your metabolism shuts down if you dont eat enough?