my girlfreind does like an hour of cardio with me, and still can't loose weight...

[newgirl-chargeback]

Ohh sorry about you using and then telling her -- my bad I misunderstood.

Well good luck with that end of it.

 

[Cheetarah]

no, she's being doing cardio for months now...but hardcore for the last 2 weeks. Her diet is like this.

Morning, some cereal. mid morning, - yogurt, lunch, some chicken or a sandwhich, usually no more than 5 grams of fat. Alot of coffe during the day, then dinner, usually chicken and potatoes, and thats pretty much it. but nothing too fatning, and nothing too much loaded with carbs before bed. She is basically maintaing at the same weight.

new girl- i didn't mean her, i meant me. Regardless, i have already read hunderds of threads about this, and this is my desision not to say until the right time.

The problem is definitely her diet. Those are not enough calories for a 138 lb woman, not only that, but she's eating the wrong foods, and in addition, not eating enough FAT. You have to eat fat to burn fat. Do not be afraid of fat. I weigh 140 lbs and I eat anywhere from 15-25 grams of fat per meal.

I'm 5'5" 140 lbs 16% body fat and I eat about 210 grams of protein a day, divided up equally into all my meals. I average about 150 grams of carbohydrates a day and 85 grams of fat a day. Just to give you an idea. I basically try to conform to a 40%P/30%C/30%F diet. And I don't eat cereal, milk, or yogurt, no white bread, no white potatoes, basically nothing white. I eat fiberous carbs and eat only green veggies for my carb intake the last meal or two of the day. Oh, and I've been averaging about 2200 cals a day altho I've been known to take in as many as 2700 some days depending on my activity level. I lift 4 days a week and do high intensity interval cardio (via speed skating) twice a week.

Hope this helps.

 

[Sassy69]

I'll agree w/ Cheeterah --- diet is the difference. Cardio helps, but over time - not in 2 weeks.

With that diet I guess she will only maintain. Generally - 5-6 meals / day, more carbs towards morning instead of night, toss the cereal for breakfast - oatmeal + eggs or something like that. My breakfast is 4 -5 eggwhites + extra lean ground turkey, 1/2 grapefruit. Cut back on the coffee too. More water. Maybe toss the potatoes at night & replace w/ more vegetables. And definitely more fats in there. Any steak or tuna/fish? Flax oil as well - can be mixed in w/ a protein mix. I replace the "oil" in "vinegar & oil" with it.

 

[str8cubano]

thanks for input

 

[str8cubano]

you know what...one more quesiton...basic rule of thumb. For girls training, (not competition of course) ..but for the average girl weight training...whats the deal..high reps? Because Im just used to exagerated weight to build muscle, and i know all my life i've heard that girls should do high rep. But what would be a good weight training schedule for an average girl getting started...She needs to concentrate on legs and arms... so what something like this?

M and W: Arms

Tues and Thurs: Legs

Fri: shoulders abs

Saturday: maybe some back....


Or would an everday thing be better..like everday arms and legs and just go high rep before cardio...sorry just hang out in the guys boards and not very familiar with a girls workout..thanks again - str8cubano

 

[Cheetarah]

Read this post: http://boards.elitefitness.com/forum/showthread.php?s=&threadid=91924 I promise it will be VERY helpful to you and your girlfriend.

She should train no differently than you. Training principles for men & women are the same, that article link I posted above will further explain.

I do not compete nor have any intentions of competing in bodybuilding but I train with a heavy enough weight where I reach muscular failure in the 8-12 rep range. I train each muscle group once per week. Okay, I lied, I don't train forearms, traps (only cause they have grown enough just from shoulder work), and legs. I don't train legs cause I'm a speed skater and one, leg weight training negatively affects my speed skating and two, my legs do fine with just the speed skating as training for them. So anyway, you may want some other opinions on training splits since I don't work my legs but here is a typical training split for me.

Monday - back & calves
Tuesday - chest
Wednesday - 2 hours speed skating practice
Thursday - shoulders & abs
Friday - triceps & biceps
Saturday - off
Sunday - 3 hours of speed skating practice

Hope this helps.

 

[FitFossil]

I second Cheetarah's post. I don't compete either nor do I want big muscles. My "look" is more muscular than a fitness model but less muscular than a fitness competitor. Training heavy (like a guy ) got me lean and defined. So did HIIT interval sprints for cardio. No more long boring cardio for me (used to do hours but never got anywhere, same goes for those high reps of light weights).

I do a 4 day split, so each body part gets worked once a week. My workouts center around compound exercises - squats, deadlifts, pullups, bench press, etc. w/ a few isolation exercises mixed in. I'll alternate heavy weeks betw lighter weeks. After weights I do 30 min cardio, 2 of those cardios being HIIT.

I always wonder how the idea 'high reps for girls' came from? Compared to men, women are at a genetic disadvantage for muscle building, because their bodies have only 1/10 the testosterone that men have. Even though men are busting their asses training with heavy weights, I've never heard a man complain about bulking up too fast. Another disadvantage women have is their cultural conditioning of not eating enough. Even if a woman is trying to lose fat, it's important that she eat get sufficient calories and nutrients to support her training.

 

[Daisy_Girl]

Compared to men, women are at a genetic disadvantage for muscle building, because their bodies have only 1/10 the testosterone that men have. Even though men are busting their asses training with heavy weights, I've never heard a man complain about bulking up too fast.

Damn, that's a good point. I never thought of that. Yet another point to help dispel the "heavy weights=huge muscles".

 

[str8cubano]

great..thanks for replys..in reality, i was training her a few times in that same fashion, with heavy weights...just like if I were training myself. But then i was like ok, lets see what the girls have to say since its always been said high reps for girls...but anyways what you guys said make perfect sense...thanks again - str8cubano