I have a girlfreind that wants to loose weightshe is 5’4 and about 185 and very determined to loose weight down to about 125 yes that is 60 pounds by Jan 1st .
I am helping her and I have her a diet that is about 1200 - 1800 calories depending on the work out and other activities this includes everything suppliments as well.
It has about 190 grams of protein From 4 servings of a protein shake 2 (45) minutes before workout and one right after just before her post work out meal and one 3 hours after that… low carb 12000 mg of fish oil through out the day … and about 3 tbs of Olive oil steamed veggies and Milk 2% Lots of chicken breast.
Right now she takes ZMA a multivitamin 5grams of createin divided in two doses 12 hours apart.Soaks in a tub with epsom salt 4 days a week before bed.
She is very determined and eager
I have her doing squats ,Dead lifts, Close grip pull downs ( she has a shoulder pain and this causes no pain) seated rows Leg extension leg curls glute machine …
Low back extensions,Decline bench, Over head tricep extensions calf raises and ab work machine. < yes I know squats work this also.>
An example of one of her work outs is :
Squat 3 sets of 25 with 75 pounds 30 sec rest between sets
Leg extensions with 2-1-2 tempo 50 pounds 5 x 10
Leg curl 10 x 5 with 70 pounds 15 sec rest between sets
Close grip pull downs 4 x 15 50 pounds 30 sec rest between sets. Seated calf raises 70 pounds 4 x 15 30 sec rest .
AB Machine 70 pounds 3 sets of 20 and the eliptical 15 minutes at the end goes about 1 mile as measured.
She stays motivated and sometimes does more than I tell her but I caution her to not get burned out she stays excited.
I am mainly trying to help her loose weight shape and tone her legs are awsome as they are. She works the entire body 4 days a week but differently every day with some easy days but the entire body none the less and 3 days rest < Does the HIP HOP ABS on one off day.>
She walks alot at work also. She has a freind that also goes to the gym with her and has been going to the gym for yrs.
She reminds me of an adhd kid just going from machine to machine with no plan no ryme or reason using nothing for weight just going through the motion but thats her and keeps telling my girl freind that she is going to bulk up and look big and with women making about 1/10 the testosterone as a man that lets me know that she isnt going to bulk.
My question is shouldnt a woman train like a man in the gym with weights and reps similar to guys % of 1RM instead of the tiny weights and endless reps per set to loose weight and tone ?
NOTE: I wont let her get on the scales I just have her take a pic ofherself at the beginning and then she will take one at the end of the yr < New Yrs Eve>. She is 40 yrs old and in pretty good physical shape just wants to loose 60 pounds.