Burnig calories and blasting fat

[chucktown04]

Hey there. I have been working out and training with my gf for a month now and have been taking her through upper body, lower body, and core circuit exercises with cardio in between. She is trying to lose body fat and tone and I thought this was a good way to start. She has been seeing good results with this type of training and her diet (1200-1300 calories a day except cheat night). I have heard about other types of training that may benefit her and I wanted to get opinions as to what may work best to help burn fat. I plan to keep cardio in her routine. They are:

1) HIIT - I heard this is a great way to burn calories and lose fat in a short amount of time and helps activate fat burning enzymes.
2) Strength training - Help her build muscle that will in turn help to burn more calories because of the added muscle. Lower reps and more rest in between exercises.
3)Stick with circuit training - I guess don't fix what's not broken as results are showing. I think she is doing very good with this and circuit training has provided her a good base to maybe start one of the two above.

Personally, I have mostly been concerned with strenght gain and bulking myself and would do HIIT and cardio with a good diet when I am trying to lose fat so helping a girl lose weight is somewhat new to me.

 

[Tami Bellon]

Can you get here in here? We can help her, but need more info. on her.

1) In your first post please include:- your stats: weight, height, body fat.
- Your goals: what are you trying to accomplish? Do you have a date in mind?
- Your current training & cardio schedule: What’s your routine and how often you train?
- Your current meal plan: including how many meals, portions, what you eat and when you eat.
- Any salient medical concerns...

 

[chucktown04]

Can you get here in here? We can help her, but need more info. on her.

1) In your first post please include:- your stats: weight, height, body fat.
- Your goals: what are you trying to accomplish? Do you have a date in mind?
- Your current training & cardio schedule: What’s your routine and how often you train?
- Your current meal plan: including how many meals, portions, what you eat and when you eat.
- Any salient medical concerns...

Sorry I'll do my best to fill in the blanks and get her in here...thanks!

1) She is about 167lbs 5ft 4 and 21 years old.
2) Weight loss is her primary goal. Trying to get to 120 -130, I believe this is a healthy range for her height and body type. No particular time but she wants to lose as much as she can in 2 months for a wedding coming up but she wants to do it in a healthy sustainable way. She is also looking for muscle tone.
3) She trains 5 days a week and does:
Day 1: Upper body circuit of 45 minutes
Day 2: Cardio for 30-40 minutes
Day 3: Lower body circuit of 45 minutes
Day 4: Cardio for 30-40 minutes
Day 5: Core body circuit 45 minutes, and repeat.

4)She normally eats 3 meals a day and one snack.
Breakfast:
Whole Grains (cereal, oatmeal with skim milk, or whole grain toast)
Fruit
1 or 2 eggs or Turkey bacon
Coffee

Lunch
Normally a Healthy Choice Steamer that containts 250-350 calories. Sometimes a grilled chicken sandwich with lettuce tomatoe and mustard on whole wheat

Dinner:
Lean meat, chicken or fish
Steamed vegatables sometimes with olive oil

Snack:
A small portion of mixed nuts, fruits, or low fat cheese and crackers

5) She does not have any underlying medical concerns.

Thanks I hope this helps

 

[slat1]

The diet alone will help her with her goals if she fixes it.
She should be eating five to six meals a day.
I will let the ladies chime in here as they can post from their own experience.

 

[chucktown04]

The diet alone will help her with her goals if she fixes it.
She should be eating five to six meals a day.
I will let the ladies chime in here as they can post from their own experience.

Is her diet that bad? I know she should be eating more times a day but is the calorie count good and just need to be spread out or should calories be reduced too?

 

[chucktown04]

Bump...I know you ladies and guys have some great advice on this

 

[superqt4u2nv]

Is her diet that bad? I know she should be eating more times a day but is the calorie count good and just need to be spread out or should calories be reduced too?

We don't know the exact macro's could you plug it in at FitDay - Free Weight Loss and Diet Journal get calorie and macro break down for us? Just a quick glance at the diet it does not appear to have enough protein and yes she needs to be up to 5-6 meals a day also the calories could be to low as well.

 

[sbt2082]

Sorry I'll do my best to fill in the blanks and get her in here...thanks!

1) She is about 167lbs 5ft 4 and 21 years old.
2) Weight loss is her primary goal. Trying to get to 120 -130, I believe this is a healthy range for her height and body type. No particular time but she wants to lose as much as she can in 2 months for a wedding coming up but she wants to do it in a healthy sustainable way. She is also looking for muscle tone.
3) She trains 5 days a week and does:
Day 1: Upper body circuit of 45 minutes
Day 2: Cardio for 30-40 minutes
Day 3: Lower body circuit of 45 minutes
Day 4: Cardio for 30-40 minutes
Day 5: Core body circuit 45 minutes, and repeat.

4)She normally eats 3 meals a day and one snack.
Breakfast:
Whole Grains (cereal, oatmeal with skim milk, or whole grain toast)
Fruit
1 or 2 eggs or Turkey bacon
Coffee

Lunch
Normally a Healthy Choice Steamer that containts 250-350 calories. Sometimes a grilled chicken sandwich with lettuce tomatoe and mustard on whole wheat

Dinner:
Lean meat, chicken or fish
Steamed vegatables sometimes with olive oil

Snack:
A small portion of mixed nuts, fruits, or low fat cheese and crackers

5) She does not have any underlying medical concerns.

Thanks I hope this helps

I agree with the others, first off actual portion sizes and end of day totals (macros) are needed. But in your other post you mentioned she is eating 1200-1300 calories, and well if she is still weighing 167 lbs that is quite low, and you could be setting her up for a stall out prematurely.

So in my opinion, I would start out the calories a tad higher then that so you have somewhere to decrease from, and spread them out over 5-6 meals including protein at each meal, enough carbs to fuel her workouts, and fill in the blanks with heart healthy fats.

 

[Thandie]

Sorry I'll do my best to fill in the blanks and get her in here...thanks!

1) She is about 167lbs 5ft 4 and 21 years old.
2) Weight loss is her primary goal. Trying to get to 120 -130, I believe this is a healthy range for her height and body type. No particular time but she wants to lose as much as she can in 2 months for a wedding coming up but she wants to do it in a healthy sustainable way. She is also looking for muscle tone.
3) She trains 5 days a week and does:
Day 1: Upper body circuit of 45 minutes
Day 2: Cardio for 30-40 minutes
Day 3: Lower body circuit of 45 minutes
Day 4: Cardio for 30-40 minutes
Day 5: Core body circuit 45 minutes, and repeat.

4)She normally eats 3 meals a day and one snack.
Breakfast:
Whole Grains (cereal, oatmeal with skim milk, or whole grain toast)
Fruit. (Oatmeal or cream of buckwheat is better then bread; even whole grain bread)
1 or 2 eggs or Turkey bacon (2 egg whites, 1 yolk)
Coffee

Lunch
Normally a Healthy Choice Steamer that containts 250-350 calories. Sometimes a grilled chicken sandwich with lettuce tomatoe and mustard on whole wheat(Grilled chicken with salad or vegetables and 1/2 cup brown rice)

Dinner:
Lean meat, chicken or fish (perfect)
Steamed vegatables sometimes with olive oil

Snack:
A small portion of mixed nuts, fruits, or low fat cheese and crackers (1 oz almonds)

5) She does not have any underlying medical concerns.

Thanks I hope this helps

We don't know her macros as everyone has said, but I think she can also clean up her diet. I'll highlight it on top..

She also needs to add 2 more meals of lean protein with complex carbs such as yams, quinoa, couscous, etc. and lots of vegetables..

Green tea is better then coffee and you'll still get caffeine.

 

[Melaina]

Let's put it this way.... her diet isn't BAD at all, she eats better then most Americans!! But to get the most from her journey and to benefit the best from her training (I really love HIIT for cardio, switch off between circuit and strength for lifting) and to help learn life long eating habits, yes it could be tweaked