ladies I need help for my sister

[t3c]

Ladies, my sister is 14 and pretty overweight. I want to start her off on some type of routine. Would weights be appropriate for her? Then add in some cardio? Or would a combination of weights and cardio be better? She wants to get started soon

If weights, what type of routine could I put her on?


Obviously I will be monitoring her diet as well


Thanks in advance for your time

 

[spatts]

t3c, I would go with a combo, but keep it simple and really enforce proper form. There's a chance that she's just in estrogen hell right now (which makes fat, which makes estrogen, which makes fat, etc...). So keep a realistic mind about it and encourage her to do it because it's fun and she FEELS better.

I think push/pull/legs is a nice beginner split. Easy to remember, and you can do a compound move chased by some accessory moves, followed by cardio...or cardio on off days.

Does she play any sports?

 

[t3c]

yup she plays softball spatts.

I was thinking the push\pull\legs split too actually.

Thanks alot!

 

[spatts]

Does she have a regular softball practice then? Or is she "off-season?"

 

[t3c]

season should be over shortly...she is really excited to start exercising regularly

 

[JJFigure]

That's very cool! What a great opportunity! The push/pull/legs combo is great for a beginner; I actually put my younger sister on a push/pull/legs program to get her started.

Another thing you might introduce her to are sprints. It's a great time of the year (well, for most of us) to be outside for your conditioning, and sprints are my favorite outdoor cardio. Take her out to a track and start her off sprinting 40 meters; depending on her level of conditioning, I'd start with 5-10 sprints. I usually warm up with a couple laps, stretch, then sprint my chosen distance (usually 100s), walk back to start, and repeat. It's a quick workout, but intense and much less boring than steady state cardio.