Good. Put a racquet and a shuttlecock in her hands and get to work.
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My Sister age 29, 5'3", 165-170lbs.
- Thread starter Doublebase
- Start date
Good. Put a racquet and a shuttlecock in her hands and get to work.
I think a lot of the time when people don't like sports it's because they aren't fit enough to play them or have some other difficulty with the sport, something like badmitten can be good exercise, especially if the people playing are bad at it (chasing the birdy is exhausting). Tennis would be a step up from badmitten of course but whatever works beats the heck out of spending time on a treadmill stairing at a wall and you grind out your workout.
We usually run the track at our old high school. I am looking for more BW exercises she can do after we are done running.
BEST TYPO OF THE MONTH AWARD!
I spelled it like it sounds.
Yeah, we say it bab-mit-ten. Its ok, I'm sure I would pronounce some of your Canadian words wrong also Ian. I mean Iain.
My sister followed the weightwatchers program, it really helped, she looooooooost a lot and in a short time.
The key is to reduce your food intake at a go, but can eat even up to 4 times a day small portions... they all have points, but not too sure how to calculate it.
I know that eating smaller portions, and consistently will make you lose weight.
But she will need to excercise so she firms up her body if not it will just sag
Good luck
What is she doing now? What do you have to use? Do you have DB's that she could use?
My sister followed the weightwatchers program, it really helped, she looooooooost a lot and in a short time.
The key is to reduce your food intake at a go, but can eat even up to 4 times a day small portions... they all have points, but not too sure how to calculate it.
I know that eating smaller portions, and consistently will make you lose weight.
But she will need to excercise so she firms up her body if not it will just sag
Good luck
weight watchers is a joke.
We lift workout 3 times a week. 2 of the days are weight training + cardio.
Her weight training consists of full body workouts. I have her squat, dl, shoulder press, bp, curl and tricep extentions. 2 sets x 12 reps for every exercise. 30-45 sec rest intervals. The weight training lasts for a little over 20 mins. Then I have her box for 4 rounds, 2mins a piece with 30 sec intevals. She either spars with me, hits the heavy bag or focus pads. Then we run sprints outside for about 10 mins. The other day during the week we go to the highschool and run around the track. We just do a mile. We have done that twice so far. I am looking for some more things to do outside. I'm going to show her tennis this Friday.
Workouts are about 50mins. I try to keep them fast paced.
Her weight training consists of full body workouts. I have her squat, dl, shoulder press, bp, curl and tricep extentions. 2 sets x 12 reps for every exercise. 30-45 sec rest intervals. The weight training lasts for a little over 20 mins. Then I have her box for 4 rounds, 2mins a piece with 30 sec intevals. She either spars with me, hits the heavy bag or focus pads. Then we run sprints outside for about 10 mins. The other day during the week we go to the highschool and run around the track. We just do a mile. We have done that twice so far. I am looking for some more things to do outside. I'm going to show her tennis this Friday.
Workouts are about 50mins. I try to keep them fast paced.
That's not bad but she needs some horizontal and vertical pulling to balance things out. Have you thought about doing an A and a B total body setup.
Superset exercises and you will get more bang for your buck. Start with RI's of 90 seconds, then lower them to 60 seconds, 45 seconds. Then either increase the weight, and another sets or start changing the tempo to make this more difficult.
A
1) a) Squats 2 x 10-12
b) Assisted pull ups or db pullovers 2 x 10-12
2) a) Single leg RDL's 2 x 10-12
b) Overhead press 2 x 10-12
c) Tricep extensions or bench dips 2 x 10-12
3) Planks/ crunches 2 sets
B
1) a) Deadlifts 2 x 10-12
b) Push ups 2 x 10-12
2) a) DB lunges or step ups 2 x 10-12
B) DB rows 2 x 10 - 12
3) Twisting crunches/ bird dogs 2 sets
She can follow my daily 2-step program, that lost me 17lbs so far...
Step 1 -- Run to the top of South mountain
Step 2 -- Run back down
Step 1 -- Run to the top of South mountain
Step 2 -- Run back down
hmmm... not going to defend them as I'm not really a diet person, but I've seen it work... you may have your reasons for saying so though but I've seen it in action
It is not meant to offend you.
WW does nothing to build a proper eating lifestyle. Or proper eating habits.
Most women are in and out of WW fighting the rebound that occurs after they reach a "goal" weight.
Blooming Lotus
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Why don't you suggest to her that she get herself a half hour Aerobics dvd and wake up 45 mins earlier of a morning to do that?.. Aerobics Oz Style has pretty good ones that I like to use daily myself. As far as actual body weight exercises, something like pilates .. which they co-incidently allso do on a take home dvd would give her huuge results in a relatively shorter period than probably quite alot of stuff ..particularly on the back of the runs and getting stuck into a bag and so on that you've already got her doing..
Callesthenics like pilates is good for a full body bw work out for ppl in her situation because not only is it easier on joints with modified levels of intensity in most cases but it also helps teach breathing techniques which trains people to incorporate more isometric contractions in their day and also to train better posture.. which not only makes ppl loook slimer and healthier but it also gets a person more reasonabley familiar with how much of whats hanging where and if one might also be training that then becomes really good motivation for those private times doing that ..like first thing am for exmaple when they might be alone and able to spend some personal time with oneself getting stuck into those areas without distraction and to whatever intensity they desire meaning they're also likely more relaxed and have a better chance to enjoy themself... doing exercise.. alone..
Private personal acheivements when no one else is looking does really good things for people.
I think it's also important to encourage her to do little bits here and there totally on her on and as creatively as you can out a list of things together .. like taking the stairs.. walking blocks ..a quick jog between blocks or upstairs and so on and let enertia do it's thing from there.
If it really is for your sister then it's sweet you care
. Blooming tianshi lotus.
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That's not bad but she needs some horizontal and vertical pulling to balance things out. Have you thought about doing an A and a B total body setup.
Superset exercises and you will get more bang for your buck. Start with RI's of 90 seconds, then lower them to 60 seconds, 45 seconds. Then either increase the weight, and another sets or start changing the tempo to make this more difficult.
A
1) a) Squats 2 x 10-12
b) Assisted pull ups or db pullovers 2 x 10-12
2) a) Single leg RDL's 2 x 10-12
b) Overhead press 2 x 10-12
c) Tricep extensions or bench dips 2 x 10-12
3) Planks/ crunches 2 sets
B
1) a) Deadlifts 2 x 10-12
b) Push ups 2 x 10-12
2) a) DB lunges or step ups 2 x 10-12
B) DB rows 2 x 10 - 12
3) Twisting crunches/ bird dogs 2 sets
I'm willing to bet she can't do 1-leg RDLs. A lot of people have trouble with those.
Also, (This is for DoubleBase) you should get her doing some back work too!
I did not list everything I have her do. I did not mention, BB rows, 1 arm DB rows, Hanging from pull-up bar, lunges, girl push-ups with push up bars, flys, some shoulder exercises. I incorporate everything into 2 workouts so she hits her whole body. Remember this is a 29 year old girl, that hasn't done any physical activity in close to 10 years. I have to go slow with her and anything will help.
Blooming Lotus
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Look, to be perfectly honest, I'm sure that patience is somewhat a key factor here . .. and it was rude of you not to disclose and keep asking for the advice.
I struggled for half a moment not to get the shits myself.
Annyway, I personally have helped ppl in the past to loose over 50 kgs from yrs of latency. I am wondering what you are doing with this girls diet and what exactly her exercise regime looks like over a week.
If youre going to ask and sincerely want help and want to help her, to save us all mucking about trying to get to the bottom of it and trying to figure out wtf you're doing and trying to, it would probbably be best if you just laid it out in full in black and white as it is and we can all go from there.
If not then speaking for myself, I will assume you weren't really asking.
Blooming tianshi lotus.
I struggled for half a moment not to get the shits myself.
Annyway, I personally have helped ppl in the past to loose over 50 kgs from yrs of latency. I am wondering what you are doing with this girls diet and what exactly her exercise regime looks like over a week.
If youre going to ask and sincerely want help and want to help her, to save us all mucking about trying to get to the bottom of it and trying to figure out wtf you're doing and trying to, it would probbably be best if you just laid it out in full in black and white as it is and we can all go from there.
If not then speaking for myself, I will assume you weren't really asking.
Blooming tianshi lotus.
NP I understand, youre right there though about the rebound, it's an ongoing struggle even after you reach your goal, my sister is like a food doctor right now measuring stuff all the time
but I'm happy she is happy with herself now, just have to get her to keep up the workouts so she can tone that body.
I just wanted to know some BW exercise to do outside. Please don't respond to my threads anymore. You're rude btw.
We've been working out now for about 3 weeks. She has not lost any weight. Is that normal?
She's not eating right then. She should drop weight like crazy at first.
I'm willing to bet all this exercising is making her think she can get away with eating more. I used to do that back when I was 16 and first started exercising to lose weight. I lost very little weight and kept increasing my exercise more and more and more and I was getting very frustrated. When I finally changed my diet and started calling bullshit on rewarding myself with larger meals after a workout I dropped the weight like I was just holding it with my hands or something.
50lbs gone in 2-3 months because I finally changed my stubborn need for crap food.
Honestly someone with poor eating habits can lose significant weight without even EXERCISING! if they get their diet refined. That should show you just how important it is.
50lbs gone in 2-3 months because I finally changed my stubborn need for crap food.
Honestly someone with poor eating habits can lose significant weight without even EXERCISING! if they get their diet refined. That should show you just how important it is.
Her diet isn't perfect. She has cut out a lot of sweets that she used to eat. She stopped eating processed crap and cooked healthier meals. I had her write everything down that she has been eating. I will get back to yuh on that.
I e-mailed her and told her she should have lost something and that her diet maybe poor. This is what she wrote back.
well, according to you it's poor, but I think I've been eating better. i guess i will need to be stricter with it. i don't know where to start. Maybe weight watchers? If I do that along w/ the exercise program, then I should lose.
Her biggest issue is finding things to eat. I think weight watchers, although it is sort of unhealthy, may help her find things to eat.
well, according to you it's poor, but I think I've been eating better. i guess i will need to be stricter with it. i don't know where to start. Maybe weight watchers? If I do that along w/ the exercise program, then I should lose.
Her biggest issue is finding things to eat. I think weight watchers, although it is sort of unhealthy, may help her find things to eat.
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.
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.
