Hi, I am trying to help my sister out with getting healthier. So I guess I am just looking for advice of those who know more than I do. First, I will put down the starting workout plan I wrote up then I will follow it with the starting nutrition advice I will provide. She is a complete beginner so I am trying to keep things simple. Also, we don't live close enough to each other where I can go and workout with her very often. I am hoping to be able to get to her house once every 3 weeks or so to show her exercises / progressions of exercises.
My sister is obese to put it bluntly, so I am hoping that once she starts to see and feel results it will inspire her to work harder. Anyway... here is the starting workout plan.
Circuit = 5
Reps = 5 - 8
Weight = Medium (weight she can do for 10 to 12 reps)
Rest = 60s (least) to fairly normal breathing
Squat (Goblet / body weight)
Dumbbell Shoulder press
Lat Pull down
5 mins warmup
5 mins HIIT (50 seconds slow followed by 10s fast)
5 mins steady state at a moderate pace
5 mins cool down
Active Rest I will suggest going for a walk, doing some sort of stretching routine \ Yoga. I will also suggest she uses this as a Prep day for food.
Circuits = 4
Reps = 12 - 15
Weight = Light (weight she can do for over 20)
Rest 90s to breathing returning to close to normal
Push up --> I have my doubts that she can do a pushup so I will suggest doing a wall pushup and working her way through the progression that way.
Cardio Steady State for 30 mins at a moderate pace
Active Rest (Walk, Yoga, Stretching, something)
Off Go for a walk. Use it as a food Prep day
Now onto Nutrition!!!
To start I plan on telling her to keep it simple. Try to cut out the starchy carbs, eat more veggies and a lean meat. Try to eat 5 or 6 meals a day. 3 meal meals and 2 or 3 snacks. Snacks to consist of nuts (Almonds) and raw veggies.
Basically cutting down her portion sizes and trying to eat smaller more frequent meals.
I am also considering getting her a copy of precision Nutrition (or giving her my copy and getting myself the new version).
Any advice / suggesions / tweaks are appreciated! thanks!