Thread: Help out with my g/f's goals?

lipo.

Originally Posted by goandykid

lipo.

Why didn't I think of that?! Your lots of help, thank you.

lol, sorry, on a serious note, you said it yourself. She doesnt wanna get any more serious on cardio or diets, and thats what its going to take.

No it's not like she wants to stay the same on those areas as she is now. In fact she mentioned starting to run every day... which idk if that MUCH is necessary. And she wants to eat HEALTHY... i'm just saying... she's not gonna go as far as i would to be eating like... a total of 5 different food items with no variation.

She DOES want to make CHANGES to help her progress... I'm just asking for some simple guidelines for someone not as experienced as most people on here.

I think if she just starts running and lifting as well as eating healthy and watching her portions she'll see a change. She might see a change even by just starting to workout.

make sure she eats some form of protein with every meal. try to get her to eat at least 4 meals a day and make sure she is drinking plenty of water.

what kind of exercise does she do on a daily or weekly basis ?

Really - Simple things work best. Don't make it complicated or ridgid.

For her diet -
Try to get her to start frequent small meals. 4-5 meals a day. Watch overall portion sizes (not too much, but not too small either). Each meal should try to have protein, carbs (fibrous and starchy/sugar) and fats. Certainly try to get her to get at least some complete protein in each meal - which will help stabilise her blood glucose and insulin levels and increase the meal satiety (help her stay full).

Keep things focused on NATURAL foods (the less processing the better) - so if she can grow it, pick it, hunt it/fish then it is usually ok. Foods like vegetables (the more the better), fruit, legumes (VERY good - high in fibre and other things), grains (whole, rolled or brans), lean proteins (especially seafood, poultry, eggs/whites and lean or game meats), nuts/seeds (linseeds and walnuts esp. so) and fat-free dairy (1% cottage cheese, skim milk, sf yoghurt).

Try to get her to limit more processed foods (pre-packaged meals, bagels, cookies, high sugar cereals etc). They are usually very high in 'empty' calories (often saturated fats and high fructose corn syrup) and miss many nutrients found in unprocessed foods (water, fibre, vitamins, minerals, phytonutrients). They will also not help alot with satiety - so they will leave her hungry and she will more likely give in to 'afternoon chocolate temptations'!

LOTS of water is important (start at 2-3L a day if she can) and try to limit the soda/juice or other high calorie things (take away drinks).

If she can manage it - two supplements I would recommend are fish oils and calcium tablets.

In terms of exercise - As LAM asked - how often is she willing to workout? How much does she do now?

eg: Something as simple as:
Mon - full body weights
Tues - cardio
Wed - off
Thurs - Full body weights
Fri - cardio
Sat - cardio
Sun - off

Or:
Mon - lower weights
Tues - cardio
Wed - upper weights + cardio
Thurs - off
Fri - lower weights
Sat - Cardio
Sun - Off
(cycle next week)

may be fine!! But, if she is more experienced then she could do:
Mon - lower
Tues - Upper + cardio
Wed - Off
Thurs - lower
Fri - upper + cardio
Sat - Cardio
Sun - Off

There is any number of things!!

Don't try too much too soon. This increases the chance that she will burn out and quit. Start slowly and increase gradually (both for weights and for cardio).

For exercise... she just got home, so idk so far, but she's mentioned wanting to run every day... I even told her she probably does NOT need to run every single day just to make a change.

When school starts back up she wants to lift with me, which would cover everything as far as lifting goes.

EDIT: Forgot to mention, most the cardio in the past and prolly alot of it once school starts is intramurals... she's really into sports and plays alot of intramurals at school.... football, softball, ultimate, whatever..

Can she start lifting at home? Perhaps she has some guy friends that lift that she could go with?

You've got some great advice here already

Originally Posted by drew.haynes

For exercise... she just got home, so idk so far, but she's mentioned wanting to run every day... I even told her she probably does NOT need to run every single day just to make a change.

Every day is overkill - especially just to start.

When school starts back up she wants to lift with me, which would cover everything as far as lifting goes.

Ok. Just remember that she doesn't need a rediculously complex lifting routine - the basics are enough (even for more experienced people). Don't devide her body into a number of tiny little bits for her to train each day - the more muscle she moves at each training session, the better. So try to stick to compound training methods.

EDIT: Forgot to mention, most the cardio in the past and prolly alot of it once school starts is intramurals... she's really into sports and plays alot of intramurals at school.... football, softball, ultimate, whatever..

If she is doing a lot of sport then that will probably cover cardio. She may want to throw in 1 or 2 days/week of running but that would be it.

Originally Posted by Emma-Leigh

So try to stick to compound training methods.

Don't have to tell me twice... I'm already really hardcore about that kinda stuff. I won't even do flies... almost 100% compound movements for me. I'm a former AST fanboy... they believe in sticking to compound movements and low volume and so do I.