My Sister age 29, 5'3", 165-170lbs.

[Bakerboy]

Work with what she likes to eat. Preperation and organization of the meals is the key.

True story. And besides that, many people eat out too often or buy too much processed food which makes eating healthy and clean much harder.
Most people are in denial of what they are eating. The first thing you have to know is what you are eating to find out what needs to be changed. I think P said something before about making small changes first and then build from that. Sticking to whole foods is a good place to start. It may be helpful for her to make a list of foods that she thinks are healthy and then show her what she should be eating (Jodi made a good list). Then it's just finding what she likes on that list and helping her divide that into 5-6 small balanced meals.
Educate her to the point she doesn't need your help.

 

[Doublebase]

Ok so still no weight loss. She started her weight watchers diet today. Here is the program she is currently doing.
Routine 1
Squats with Olympic bar: 2 sets x 12 reps

Plate lifts (plate is on ground she bends picks it up and holds it out until she reaches the top of her head, then back down): 22lb weight 2 sets 10-12 reps

Girl Push-ups: 2 sets x 10 reps

BB rows with E-Z curl bar: 2 sets x 12-15 reps

DB curls: 10lbs 2 sets of 15 each arm

Triceps extention: 15lb DB 2 sets 12-15 reps

Routine 2
Lunges: 10lb DB's 2 sets

Dead lifts: 65lbs 2 sets of 10-12reps

DB Flys: 5-10lb DB's 2 sets of 12

DB rows: 10lb 2 sets of 10-12

BB curl: E-Z curl bar 2 sets of 25 reps

Tricep Extensions: E-Z curl bar 2 sets of 15 reps

Cardio
Boxing: 4 rounds at 2 min a piece with 30sec intervals
Sprints: 300ft 4x
I do the boxing and sprints after every weight training day. That is 2 days a week.

2 other days of the week we go to the track. Started doing just a mile. She can't run the whole thing yet. She is getting close. We stepped it up to a mile and a half and tomorrow will be doing 2 miles.

The program might not be perfect. The fact is that she hasn't done any physical activity in years. You would think anything would help her lose. She is dead after these workouts. I don't get it. She doesn't eat bon bons and donuts all day. She should be losing something. Should I stop the weight training and just have her run all the time?

 

[Doublebase]

My gf's mom seems to think she isn't doing enough cardio. She needs to atleast run/walk 3 miles.

 

[OddGirl]

i can't imagine how frustrating it must be to do all of that activity and not see a loss. hopefully when she changes her diet she will see a change... i think she will.

 

[Doublebase]

i can't imagine how frustrating it must be to do all of that activity and not see a loss. hopefully when she changes her diet she will see a change... i think she will.

Tell me about it. I think I'm more frustrated then her.

 

[Bakerboy]

How many weeks has she been working out? It's got to be her diet. Once that is in order she should be on her way.

 

[Doublebase]

How many weeks has she been working out? It's got to be her diet. Once that is in order she should be on her way.

This is the 6th week.

 

[Blooming Lotus]

I just wanted to know some BW exercise to do outside. Please don't respond to my threads anymore. You're rude btw.

I was actually trying to help you help your sister. Bwe and kick off dietary rehabiting are a fortay passion of mine. it's a shame you feel like that because it probably means we're both missing out.

Last 2 c worth on it is if she hasn't started to loose noticable weight yet and is doing all that activity, just get her trade flours and grains - bar 20 - 30 gm / day with extra fruits and veg ( also good for bowel / liver and spleen cleanse to boost metabolism)and juices and get her doing half -3/4 to full serves of protein shakes for 6 - 8 serves a day at ideal. Good luck with her, I'm sure some results will nice for both of you.

Blooming tianshi lotus.

 

[Doublebase]

I was actually trying to help you help your sister. Bwe and kick off dietary rehabiting are a fortay passion of mine. it's a shame you feel like that because it probably means we're both missing out.

Last 2 c worth on it is if she hasn't started to loose noticable weight yet and is doing all that activity, just get her trade flours and grains - bar 20 - 30 gm / day with extra fruits and veg ( also good for bowel / liver and spleen cleanse to boost metabolism)and juices and get her doing half -3/4 to full serves of protein shakes for 6 - 8 serves a day at ideal. Good luck with her, I'm sure some results will nice for both of you.

Blooming tianshi lotus.

Its cool. I just didn't like that one post. I thought it was rude. She is doing the weight watchers point system now. She likes it and will stick with it. I mean she is still working out consistantly without losing any weight so I'm sure she will give this a good try. She did 2 miles tonight on the track.

 

[Blooming Lotus]

Weightwatchers are effective for alott of ppl and that's why they're so successful in that industry.. butt they cost alot and there are waaay more effective tricks that they just don't tell ppl because they'd require more dietary discipline than they give alot of their clients credit for..
Wee here could probably do her better, but if she sticks to what they say.. then I guess she'll probably get results.
I'd like to see her do a 14 lb drop in two weeeks with a cleanse and keto kick off - but ..( shrug) whatever. I wish you both the best of luck.

Blooming tianshi lotus.

 

[souljam]

Just wondering... you said your sister isn't losing any weight....but are her clothes fitting differently?? It was said in the beginning of these posts that she shouldn't look at the scale but use the mirror and the tape measure. I think that's a good idea and one no one metioned again.

I know from experience when i first start to lose weight it's never a visual number that lets me know that all my miles around the track are doing their job. It's the fact that my pants start sliding down or that I now need a belt for pants that used to cut into my gut..

It's worth considering...

 

[Mista]

Just wondering... you said your sister isn't losing any weight....but are her clothes fitting differently?? It was said in the beginning of these posts that she shouldn't look at the scale but use the mirror and the tape measure. I think that's a good idea and one no one metioned again.

I know from experience when i first start to lose weight it's never a visual number that lets me know that all my miles around the track are doing their job. It's the fact that my pants start sliding down or that I now need a belt for pants that used to cut into my gut..

It's worth considering...

Very true, I love weighing myself being the same weight but my belt looser.

 

[OddGirl]

How is she doing?!?

 

[Doublebase]

Her clothes do fit looser. We just got back from vacation and she is currently sick. Soar throat and achy. We'll get back into once she is better.

 

[Plateau_Max]

Boxing: 4 rounds at 2 min a piece with 30sec intervals
Sprints: 300ft 4x
I do the boxing and sprints after every weight training day. That is 2 days a week.

Dude. I'm going to be honest that's not cardio. I wouldn't even break a sweat doing that. The best way to form your cardio for weight loss is a balance of high intensity short workouts AND lower intensity extended cardio in the same training week.

Give her a 30 minute minimum run/jog once a week. If she can't run the whole 30 minutes that's understandable, however, she needs to only stop just long enough to catch her breath then start back up again and keep going until the entire 30 minutes has been satisfied. On the high intensity days it still needs to last a decent amount of time. Let's say 10 minutes bare minimum of high intensity cardio, which is best when broken into intervals. Ge a whistle. Bring her to the track. Have her run as fast as she can for 30 seconds then blow the whistle. Walk for 30 seconds then blow the whistle. Run for 45 seconds, then walk for 45, run for 60 then walk for 90 and start over.

The best thing about HIIT is it caters to your abilities. For instance, my fastest will be a heck of a lot faster than hers, but as long as she's putting HER 100% into it that's what counts. The rest times between sprints she'll find is just enough for her to make it through all the intervals. You can get an exact 20 minutes by doing this 4 times in a row, it's perfect. Not to mention she'll see progress every time she does it, by the fact that she'll be able to run farther in her intervals as she continues.

Never forget there are Type I and Type II muscles and when it comes to getting in shape and losing weight no one is more important than the other. Training your body and getting stronger the more weight you lose and the more weight you'll be able to lose simply because your abilities increase. The improvements are exponential. It's another example of having to attack it from all angles to make it work.

 

[Doublebase]

Ok getting back to this again. Its been 4 months now since she last worked out. She worked out hard for a solid 3 months and hardly lost anything. I will have to try something different this time. I'm going to try a more cardio based workout. Any suggestions?

 

[P-funk]

how was her diet and how many times a week was she training?

 

[Doublebase]

how was her diet and how many times a week was she training?

I don't know exactly what she was eating. She was being more aware of not eating sweets and foods with empty calories. I don't how structured her diet was. I believe that was her major issue. We trained 3 days a week. If you look above you can see the workouts she was doing. Its not like she is eating like a pig. She should be able to drop a little weight by just working out. Or maybe I'm wrong.

 

[P-funk]

Diet is everything.

How were you charting progress? Don't tell me by scale weight alone. Were you using measurements or caliper readings?

How were you charting progress in her workouts?

What were her interval session and cardio sessions like? How did you progress them?

 

[danzik17]

Personally I am not a big fan of Weight Watchers. It does nothing about teaching long term eating habits.

Work with what she likes to eat. Preperation and organization of the meals is the key. If she does the prep work, it is that much harder to cheat.

+1

It drives me insane when people ask about my diet, but then say "oh I'm not eating because I'm saving my points for a piece of pie later".

I want to punch them in the face for not listening to basic logic. Repeatedly.

 

[danzik17]

I don't know exactly what she was eating. She was being more aware of not eating sweets and foods with empty calories. I don't how structured her diet was. I believe that was her major issue. We trained 3 days a week. If you look above you can see the workouts she was doing. Its not like she is eating like a pig. She should be able to drop a little weight by just working out. Or maybe I'm wrong.

She doesn't need to eat like a pig to not lose weight. Start out slow, but you need to get her in the habit of at least doing some basic tracking or set up a basic diet. Eyeballing stuff just doesn't work unless you have years of experience. I still can't eyeball shit after a couple of years of dieting - when I do, I gain weight. Tracking calories is everything.

 

[Built]

Ok getting back to this again. Its been 4 months now since she last worked out. She worked out hard for a solid 3 months and hardly lost anything. I will have to try something different this time. I'm going to try a more cardio based workout. Any suggestions?

Yes.

Tell her to assume exercise burns exactly nothing.

Please don't tell her to do more cardio. She hasn't lost weight so far, and that means it's her diet, flat out. Cardio will just make her hungrier, and she needs to eat LESS food, not more.

FitDay - Free Weight Loss and Diet Journal - have her enter her food, we need to see what she's eating now.

 

[Merkaba]

Yes.

Tell her to assume exercise burns exactly nothing.

Please don't tell her to do more cardio. She hasn't lost weight so far, and that means it's her diet, flat out. Cardio will just make her hungrier, and she needs to eat LESS food, not more.

FitDay - Free Weight Loss and Diet Journal - have her enter her food, we need to see what she's eating now.

Took the words right out of my mouth.

Someone, you or her, is going to have to start counting calories. Otherwise you have to starve yourself or do hourse of cardio to ensure a negative balance which we all know is nonsense.

Tell her that they counted calories on biggest loser too.

Cardio and working out is not needed to lose weight. They're essential to good health, but not to lose weight.

Of course this is all barring some kind of metabolic malfunction so I take it she has been checked for any abnormalities???

 

[Doublebase]

I'm taking Builts advice. Hopefully I can get her and Built communicating a little bit. Thanks all. I will keep you updated.

P-Funk I was basically just showing her how to do some exercises. I just wanted her to start using her muscles and learn how to do a work out. What you are asking would take a little more time then I have. I'm not a personal trainer just a brother who cares about his sister.

 

[P-funk]

I'm taking Builts advice. Hopefully I can get her and Built communicating a little bit. Thanks all. I will keep you updated.

P-Funk I was basically just showing her how to do some exercises. I just wanted her to start using her muscles and learn how to do a work out. What you are asking would take a little more time then I have. I'm not a personal trainer just a brother who cares about his sister.

Oh. I thought you were working out with her or something like that.

It sounds like she needs accountability. No wonder that she didn't see any progress. Who knows if she was doing thisn properly and with the proper intensity.

 

[Doublebase]

Oh. I thought you were working out with her or something like that.

It sounds like she needs accountability. No wonder that she didn't see any progress. Who knows if she was doing thisn properly and with the proper intensity.

I just thought someone that who hasn't done any exercise would drop some weight by just doing basic exercises.

 

[Built]

I just thought someone that who hasn't done any exercise would drop some weight by just doing basic exercises.

This does work for the odd individual. You have to watch out for "compensatory eating" though - either deliberate "I worked out today so I get to eat a big greasy cheeseburger", or the automatic kind that comes about by increased appetite - some of us really DO work up an appetite when we exercise.

Doublebase, let's see what happens when we get her tracking her diet. You got her thinking about making better choices; she may be quite ready to take this part to the next level.

 

[Merkaba]

Tell her to come to the forum!