Chr1sG

Hi Guys/Gals

I've been training for a few years and recently my girlfriend has shown interest in training as she wants to lose a few kgs


She is 5'8 61kgs and basically wants to reach a goal weight of 55kgs

I've been doing intervel training with her and was curious how i should approach weight training. She currently has an hourglass shape and wants to keep this shape while losing the 5kgs. Any suggestions would greatly be appreciated.

patterson

I'm in the same boat but my GF is intent on loosing weight even though there is nothing on her to loose. I have got her doing those p90x training sessions including, abs, back/legs, yoga, x stretch and plyometrics. She is getting much fitter from it and getting better each week.

I once made a large chart. I cut out all the good exercises I could find in Womens health/ mens health magazines and pasted them together into a routine with instructions. That worked really well and it gave her the ability to be her own trainer.

Hope that helps

AndyMitchell

Compound exercises three times a week: squat pull push.
One to two sets max low weight high rep's
upper body: 12 to 15 rep's lower body twenty to thirty as a guide.

Or alternatively;

3×3 is a high intensity strength training routine consisting of three circuits or rounds of three compound (multi-joint) exercises performed non-stop to emphasize cardiovascular and metabolic conditioning. Each of the three exercises targets different muscle groups, usually starting with the hips and thighs, followed by upper body pushing and pulling movements, to work all of the major muscle groups and allow for little or no rest between exercises.

A higher number of repetitions is usually performed for the first circuit, with the repetitions dropping for the second and third circuits. A typical repetition scheme for a 3×3 routine is 20, 15 and 10 for the hip and thigh exercise, and 12, 10, and 8 for the upper body pushing and pulling exercises. For example:

Deadlifts 1×20
Dips 1×12
Chin-ups 1×12
Deadlifts 1×15
Dips 1×10
Chin-ups 1×10
Deadlifts 1×10
Dips 1×8
Chin-ups 1×8
While a similar conditioning effect could be achieved performing one set of nine different exercises addressing the same muscle groups, the advantage of a 3×3 is that it allows shorter rest periods since the bars or machines only need to be set up once. In most gyms it can be difficult to move quickly between different exercises during peak hours. Most 3×3 routines can be performed with minimal equipment in a single spot, without waiting for equipment or people getting in your way even if the gym is packed. The above routine is unlikely to be interrupted if you perform your deadlifts directly in front of the chin/dip station. A 3×3 consisting of front squats, standing presses and rows can be performed with a single barbell without switching weight and with no rest at all between exercises, although the reps for front squats may need to be much higher depending on how much weight you can press and row.

The following are just a few variations of the 3×3. Many more are possible depending on your capabilities and the available equipment.

Barbell or trap bar deadlift
Standing Press
Chin-ups
Squat
Dips
Rows
Bodyweight squats or alternating one-legged bodyweight squats (AKA pistols)
Handstand, incline or diamond push-ups or dips
Chin-ups or front lever pull-ups
Leg press machine
Shoulder or chest press machine
Pull-down or rowing machine
Some people may want to follow these with calf, grip or neck work, but I would not recommend performing any additional exercises for larger muscle groups. In fact, if you are capable of any additional multi-joint exercises afterwards you probably didn’t push yourself hard enough.

If performed regularly with a high level of effort and little or no rest between exercises these routines will produce a tremendous level of general cardiovascular/metabolic conditioning while also building a good degree of strength. Give them a try and post your feedback here, along with your own 3×3 routines.
Posted via Mobile Device

Kyle Aaron

Do not train someone close to you.

Perhaps you're qualified/experienced and will give them good training, and they associate you with the pain of the workout, and argue with you about what's good for them, etc - bad for your relationship.

Or perhaps you're not qualified/experienced and will give them less than ideal training, and doesn't someone close to you deserve better? If you're having to ask on internet forums how to train the person, I would suggest that you are not qualified/experienced enough to do so.

Let an uninvolved professional do it. Better for their training, better for your relationship.

__________________
Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170
"fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

Chr1sG

awesome thanks guys

minithemeezer

I could not agree more in most cases. It's like having driving lessons with someone in your family.

Someone uninvolved might also be able to help refine her objective of losing 5kg into more specific goals, like a % reduction of bodyfat, increasing strength, training with a sport or event in mind etc. You'll still be there to share progress, prepare meals and so on -- the good bits :-).

katie

Welcome Chris.

Can I suggest though, that your gf try to steer away from "losing weight"?

If she loses weight (and muscle mass) by doing too much cardio, not enough weights, and restricting her caloric intake, she will have a "skinny fat" physique...... ie. skinny but still with a high percentage of body fat.

I'm concerned that 55kg is too low a weight for her height. I'm 5"5 and 55kg would be too skinny for me, I'd have hardly any muscle mass on me.

__________________
Rock climbing since 2005; running and resistance training since May 2009

AndyMitchell

I guess it would depend on your relationship with your friend.

I would also be thinking the same if I'd spent thousands of dollars on certificates.
Posted via Mobile Device

patterson

Agreed!

My partner and I have a great time connecting when we train. I really love seeing her fiery motivation come out.

Mat77

I train my fiancee and my mum 2-3 days per week. They do boxing for cardio, push ups, bw squats, and bear complexes for strength. Just building a base at the moment, about a month in. I hope that in another 4-6 weeks they will be ready to add in some compound lifts, but i wont introduce them until i think they are ready.

So far my mum has lost a few cms of her waist. She hopes to lose about 15kg. My fiance isnt overweight, just looking to tone, and give mum company.

We all have a ball together.

__________________
180cm
87kg @ 01/09/10