Ok, my friend is a cheerleader, 14 almost 15 years old and she needs to lose 20lbs by school I guess and her mom (30 something) also wants to lose a lot of weight. So being the nice person I am I told them I'd make up a diet and workout for them . But I need a little bit of help for that, I think I got most of it down but would like some input and ideas. She also needs some upper body strength for cheerleading so I need to work on something for that to. I want to be a personal trainer when I'm older so I figured might try starting out on small things like this lol.
Weight loss workouts=
Everyday running, gradualy working up to longer run everyday. She's not very athletic so I figured start out 5 min run a day and go up 5 min every week till she gets about 30 min a day. Then after every jog stretch then cool down as a 5 walk or something.
Then everyday do abs like start out every day 25 crunches, 25 cross over crunch (not sure what its called but you have a leg crossed and touch your elbow to that knee), 25 sit ups, and 25 strait leg sit ups.
Diet is the hard part cuz she thinks that if she works out and doesn't eat much she can eat what she wants.. but im convincing her that she needs to eat right and do the workouts.
Veggies- salad, carrots, cucumber, etc.
Fruit- strawberries, kiwi, bananas, etc.
Then only drink water and skim milk (I doubt she'll listen to me about the milk.. and I'm trying to convince her not to drink diet pop but I doubt she'll listen to that either haha)
Other food then like fat free yogurt, whole wheat bread, lean meats, etc.
Then she likes to eat a lot so I figured maybe Hoodia or something? I won't recomend any kind of supplement to her until she gets her workouts and diet in check for a while.
Then for upper body strength I don't want to get her ripped looking or nothing cuz its nasty when girls have muscles.. .
Monday= between 3-10 sets of 20-40 reps curling a 5lb or 8lb dbell.
Tuesdays and Thursdays= pushups start out 15 or 25 a day and work up till she can get a 100 a day, like say add 5 every week.
Wedsday= wrist curls same sets and reps and probly weights as Mondays workout.
Friday= military press (with dbell) same sets and reps but probably higher weight maybe like 10s or 15s.
Thanks ahead of time