Hey everyone ive started taking my girl to the gym cuz she wants to get in better shape. so now only problem is she will only be able to go with me 2 or 3 times a week so i was wondering what kind of workout plan she should start doing what exercises etc the works. she is 5ft tall and 100lbs no supplement experience no weight training experience just jogging. shes trying to lose her love handles so she does her cardio i got her to start eating properly instead of her one meal a day shes now going at eating a small meal every 1.5 hrs and eating atleast 4 meals a day all healthy and clean good foods i allow her one cheat snack just to keep her metabloism going. i took her to the gym with me last night for the first time and she was happy it happened to be legs and abs that day but at the end she wasnt so happy so here was her workout identical to mine just alot less weight!!
legs
Squats (smith machine) warmup just the bar
50-12, 55-11, 55-10
seated Quad Extension 60-12, 65-10, 70-10
Seated Ham curl 70-12, 75-11, 75-10
Seated Calf Roller 100-12, 120-10, 120-9
Abs
crunches 15
db side obliques 15 (per side)
lying leg lifts 15
and threw in some stretching at the end
So shes pretty weak and idk if that workout was to advanced for her or what but she pushed through did what she could and today she saying "i want to cut my legs off and i hate the fukn STAIRS" lol
so any advice to help her out is greatly appreciated any other info you need just lemme know
thanks
At least her eating sounds better.
She doesn't need supplements aside from a multivitamin, good fats, and creatine (extra protein is not necessary, since she should get enough from her diet).
She's about my height and tiny, so any "love handles" she thinks she has may be just an illusion.
As for training:
Resistance Training
I would get her doing Full-Body sessions, twice a week, with 2 days rests between. Select 8-10 exercises, and perform 12-15 reps per exercise at 12-15RM. Do it in a circuit fashion (since she's a beginner it will help increase her endurance, strength AND muscle mass), with either a small rest (i.e. 60-90 seconds) between exercises, or wait until the end of one circuit before a 1-3 minute rest. Exercises that you should get her doing are multijoint, compound exercises, as they use more than one muscle, and are the most effective for not only building muscle, but also in burning fat, because they are recruiting more of the body to perform the exercise than isolation exercises (these are a waste of time, especially for a beginner). The best compound exercises that you can do are the squat and the deadlift, as they use pretty much EVERY muscle in your body. Other compound exercises that are good to include are the power clean, bench press, shoulder press, pull-ups, dips, as well as calf raises (the only isolation exercise that’s really good). You should try and get her doing free weights as much as possible, since it will force her to work her core more, increase stability and improve posture. Bodyweight exercises and plymetrics are also good exercses to add into a circuit. Be sure that you show her how to do each exercise correctly, and that she ALWAYS usees good form for EVERY exercise; otherwise she is risks injury. All reps should be CONTROLLED and with good form (don’t cheat). It’s not about how MUCH you can lift, but how WELL you lift. She WILL get stronger as she continues with it.
NOTE: Make sure that she has a protein shake with some simple sugar (i.e. fruit smoothie with ice and protein powder is great here) as soon as possible after your resistance training, and then a PROPER meal (i.e. including ~50 grams of complex CHO, ~30 grams of protein, fibrous CHO) about 30 minutes after your post-workout shake.
Cardio
Resistance training does MORE for burning fat than cardio, IMO. However, if she REALLY wants to do cardio, the most effective way to burn fat this way is to do a) Interval training (i.e. efforts), or b) do cardio at a HIGHER intensity (i.e. just going out and running as fast as you can over a certain distance, instead of 45 minutes at a 60% HRmax). Forget about the ‘Fat Burning Zone’; the harder she works during cardio, the more fat she will lose (i.e. higher intensity raises metabolism POST-cardio, instead of just what she burns during it). I do something called 'Guerrilla Cardio' (GC). It is tabata intervals done sprinting (I also do them on a bike). All you do jog lightly for 4 minutes as a 'warm-up'; then you do 8 x 20 seconds hard-out-as-fast-as-you-can sprints/efforts, and jog easy for 10 seconds after each one; finishing with a 4 minutes easy jog ‘cool-down’. I do GC (or variations of it; now I increase how many efforts I do, and sometimes do up to 32) 3 days a week, with a rest day between each one, as it is very hard and takes a lot out of you. If she does this, and lifts weights and eats to lose fat, then she will most definitely see results. Skipping, stair sprinting/running, or rowing, are the next highest calorie burners after sprinting. I would get her doing cardio on the days when she is NOT resistance training!
Flexibility
Just stretch for 10-20 minutes per day, preferably AFTER you have done either cardio or weights, while your muscles are still warm. This just makes sure that you can move freely and easily.