Weight loss for a woman

Discussion in 'Strength & Conditioning Discussion' started by Dean Hamilton, Jul 28, 2005.

  1. Dean Hamilton

    Dean Hamilton Amateur Fighter

    Joined:
    Dec 10, 2004
    Messages:
    361
    Likes Received:
    0
    Location:
    Sevierville, TN
    Hey guys I need some help coming up with a routine for a woman who wants me to help her lose about 70 pounds. She is in her mid 30's and is wants to slim down. She cant do a lotta running because her foot is bad so that leaves me with making her do cardio on bikes/elipticals mainly. She has an elastic band and some five pound weights. She isnt going to sign up for a gym membership. Ive come up with a routine roughly like that.

    Circuit training- 4 circuits

    curls -5 reps then 2 weeks later 10 reps then 2 weeks later and on 15 reps

    tricep extensions - same reps as above

    body weight squats - " "

    Calf raises- first 4 weeks 10 reps from then on 25

    girl push ups- 3 a week later 5 a week later 7 a week later 10 and from then on 15 (shes not good at them she told me... said she cant do them.. im not sure about the way i have her progressing on them)
    and then sit ups- 10 or failure then 2 weeks later 15 or failure then 2 weeks later 25 or failure whichever happens first
    then im gonna have her do roughly 30 minutes of cardio
    15 on the eliptical 15 on the bike one session
    30 on the bike one session
    one hour of her favorite cardio for one day outta the five she wants to train.
    30 on the eliptical one session
    then back to 15 and 15

    i figured id have her lifting 4 days a week and cardio all one day in the middle...
    just wondering (I know its bad to train the same body part so often) but is it ok if she just wants to tone up and is going to be doing those reps??
    Any help is appreciated. I would love to help her out.
    Thanks
     
  2. Dean Hamilton

    Dean Hamilton Amateur Fighter

    Joined:
    Dec 10, 2004
    Messages:
    361
    Likes Received:
    0
    Location:
    Sevierville, TN
    oh yeah
    i figured she could have a resting time of 1 minute between circuits and 5 minutes from lifting to cardio
     
  3. Fedorable

    Fedorable 1/1024th Mod

    Joined:
    Aug 11, 2004
    Messages:
    12,276
    Likes Received:
    7,804
    Location:
    In your eyes.
    Tell her to lay off the corn beef hash.
     
  4. Funkster

    Funkster Green Belt

    Joined:
    Jan 9, 2005
    Messages:
    1,043
    Likes Received:
    0
    Location:
    England
    She wants to lose 70 pounds?! I'm guessing her diet needs some serious work.
     
  5. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    Start with getting her to eat right, then get her some real weights and read the stickies to learn how to put together a routine. just so you know, many women respond better to rep ranges 3-6 reps higher than men.
     
  6. unearth

    unearth Guest

    i strongly suggest that you look at the tabata thread. but if she is looking to lose 70 lbs, chances are a change in diet is the most important thing.
     
  7. CrazyAZNRedneck

    CrazyAZNRedneck Orange Belt

    Joined:
    Mar 21, 2005
    Messages:
    387
    Likes Received:
    0
    Location:
    Houston, TX
    Give her a picture of me for motivation.
     
  8. Dean Hamilton

    Dean Hamilton Amateur Fighter

    Joined:
    Dec 10, 2004
    Messages:
    361
    Likes Received:
    0
    Location:
    Sevierville, TN
    Her diet is messed up... she eats one time a day usually not that big of a mel... but ive got her eating breakfast already and more small meals. Her motivation is... me :) lol jk. thanks for the advice guys. Im gonna check out the tabata thread...
     
  9. Dean Hamilton

    Dean Hamilton Amateur Fighter

    Joined:
    Dec 10, 2004
    Messages:
    361
    Likes Received:
    0
    Location:
    Sevierville, TN
    that looks a lil intense to start her off with... but im gonna try it out in two weeks
     
  10. colinm

    colinm Brown Belt

    Joined:
    Apr 13, 2004
    Messages:
    3,441
    Likes Received:
    4
    Location:
    Joe's Garage
    the chick is 70 pounds overweight and sounds like she hasnt done dick in years, you're gonna have a puker/corpse on your hands if you put her through a real tabatas workout.
     
  11. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

    Joined:
    Dec 16, 2001
    Messages:
    13,430
    Likes Received:
    0
    Location:
    Grand Rapids, Michigan
    When my ex-girlfriend wanted to lose weight and improve the womanliness of her shape (in other words, put some more junk in the trunk, she had big ol titties and like no ass when she wore jeans) I had her doing a fairly basic Carnal style program, only with limited rest periods (I stood by with a stop watch) and in it's earliest incarnation did it circuit style.

    Eventually she was doing pretty well, her booty was growing and she was tripling 135 for four sets ATG no problem in the squat, and she was hitting up cardio three days a week.

    She never did get the diet part nailed down, which is why she didn't lose the weight she wanted, even though I was able to bring about the other physique changes she was interested in.
     
  12. Fedorable

    Fedorable 1/1024th Mod

    Joined:
    Aug 11, 2004
    Messages:
    12,276
    Likes Received:
    7,804
    Location:
    In your eyes.
    did she like the stopwatch thing? did this affect your relationship?
     
  13. Wrecking Ball

    Wrecking Ball Orange Belt

    Joined:
    May 1, 2004
    Messages:
    305
    Likes Received:
    0
    Location:
    The Valley
    Get her in the pool for cardio if she cant run, swimming rocks. I'm guessing there are public pools in Tennesse, so that should work, unless she's too self concious to get into a swimsuit, then you're SOL.
     
  14. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

    Joined:
    Dec 16, 2001
    Messages:
    13,430
    Likes Received:
    0
    Location:
    Grand Rapids, Michigan
    She liked having me run her workouts, because it kept her motivated and she felt safer doing things like squatting and bench pressing with me around. Sometimes the stopwatch was not her friend, like when it was time for sit-ups on the GHR with 30 second rest periods.

    I'd say it brought us closer, because although she was always very supportive of my lifting, feeling what it was like personally, and being excited about her lifts getting higher on a personal level and such helped her understand where I was coming from. Too bad she turned into a beytoch.
     
  15. Lusst

    Lusst Red Belt

    Joined:
    Dec 1, 2004
    Messages:
    9,145
    Likes Received:
    2
    Location:
    Fairmount Hill
    Carnal, did she drop about 50 and start dating again?
     
  16. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

    Joined:
    Dec 16, 2001
    Messages:
    13,430
    Likes Received:
    0
    Location:
    Grand Rapids, Michigan
    No, I had a nervous breakdown and called things off.
     
  17. Funkster

    Funkster Green Belt

    Joined:
    Jan 9, 2005
    Messages:
    1,043
    Likes Received:
    0
    Location:
    England
    I came across this site ages ago while looking for stuff on Deadlifting form and after reading through a bit more of it I realised it was actually pretty damn good. Definitely worth showing to any woman looking to get into weight training.
     
  18. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    In terms of teaching form, it's great for everybody in my opinion. Great form analysis in there.

    -edit- actually alot of great stuff in there for both sexes.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.