Hey, there, Greekdawg. That’s really neat!
The thing that’s going to give your mom the biggest bang for the buck is getting her diet right. I’d recommend that you have her read “7 Habits of Highly Effective Nutritional Programs” by John Berardi, Strength Training, Bodybuilding & Online Supplement Store - T NATION. From there, or in conjunction with that, I’m going to recommend that she take a look at T-Dawg 2.0, Strength Training, Bodybuilding & Online Supplement Store - T NATION.
In the beginning, it’s all about the basics, replacing bad habits with good ones. So focus on 6 small meals a day, protein every meal, good fats, green veggies, good PWO nutrition, and keeping a food log. And don’t forget the 6-hour cheat meal on either Friday, Saturday or Sunday, with a weigh-in on Friday morning.
Let me know if you need help running the numbers.
Re working out and cardio, I have a few thoughts. My biggest concern is her lack of conditioning and the extra weight she carries. Supplementally, I’d like to see her start taking a good multi (one she takes 2 or 3 times a day) and some glucosamine HCl. The latter will be joint protective. Important if she’s going to start doing cardio and lifting weights.
Re cardio, have her start off with 10 minutes on the cardio machine of her choice and add one minute every session. Limit it to 3 times a week. Get a heart rate monitor, and have her exercise between 60-75% of her MHR. Tell her the time and making it a habit is more important than the higher levels of intensity, that that will come as she becomes more fit. Whatever you do, no HIIT until she becomes more fit and drops some weight.
Re a workout, once again, making it a habit is more important than the program she does or whether she does machines or weights. It’s also extremely important that she ENJOY her workout.
What is also extremely important is that she be taught correct form and that she follow a well-designed program that balances pushing and pulling, etc.
One thing I’m concerned about because I experienced it myself is muscular imbalances causing/aggravating injuries. If you read my ART Case Study thread, I just finished a round of ART to correct some chronic, nagging injuries and some muscular imbalances (some of which I didn’t even know I had). As a general rule, when dieting we recommend a lower volume and heavier weight. But I think she should focus on general conditioning and higher reps to strengthen tendons, ligaments and joints in the beginning. I’d like to see her start off in the 15-rep range and build some muscular endurance. From there she can travel into the 10- to 12-rep range and from there into the lower-rep strength work.
So my three recommendations are:
Finally, read up on HST. It’s a total body workout that can be completed in an hour or less. It leaves the trainee pumped and energized. Great for people who have little time and a high stress level. It includes a two-week 15-rep cycle (for muscular endurance), a two-week 10-rep cycle (for hypertrophy) and a two-week 5-rep cycle (for strength).
Those are my thoughts. Hopefully, others will stop by with theirs and you can take the best of everything that’s offered up in creating a program your mom likes and can commit to.
Good luck to you and your mom. Keep us apprised. And if you have any questions, don’t hesitate to ask! (grin)