Well my girlfriend has been getting weight/health concious lately.  I know this board could help out with ideas.  First I'll list what I know.
 
She weighs 157lbs at 5ft. 7-8 inches.
 
She has knee problems (had surgery do to basketball injury) so she doesn't like to run, which could be a problem.
 
She would like to drop her body fat percentage, it isn't ideal and she has the common "belly" that she would like to get rid of.
 
As a college student, (with a great gym to work out at), is their a good workout for her to lose the extra fat and drop her body fat percentage.  She doesn't want to be "buff":), just in shape and lose that extra weight.
 
Anybody got a work-out set and what are some ideas for cardio since she has a "bad knee"?  Ideas?
 
She does this water aerobics class?  Do those even do anything?
 
Any ideas would be greatly appreciated by her and I. 
 
Also cheap nutritional ideas welcome!

First of all - men and women train the same.  Women just do not have enough testosterone to get big & "buff".  If you have a workout plan, she can use yours but her weights will be lower.

Second, "bad knee" should only stop her from running.  There are plenty of low impact cardio ideas; elipticalls, stationary bikes, rowers, treadmills where she can walk fast at a large incline, etc.  Water aerobics is similar to a circuit routine.  The resistance is water instead of weights.

Third, her diet is a major component.  I suggest 1800-2000 calories to start.  She will have to adjust as she figures out how her body works.

Thanks a lot, I do not have really a work-out plan that she would like or could use.
 
What are some good times to be on an elliptical?  20 minutes?  30 minutes?  Intesity is key right?
 
So water aerobics are good?  That is good, she enjoys it.  It just doesn't seem like she would "burn" much doing that.
 
 

You post me her workouts and diet in detail including extra stuff like basketball, practices and game and how long, water aerobics etc then I tweak it for you so you can get more results faster, if she is wanting that and willing to do what she needs.
Linda

Hey ItalianAngel can you help me?

I am 5'2" female and 210 lbs.  I need to lose some serious fat.  I am training for a triathlon in November so I am doing a lot of cardio.  I have started to lift some weights a couple of times a week also.  My diet goes as follows:

7am - 1 cup Kashi cereal with 1/2 cup skim milk
        .5 cup pineapple w/ .5 cup of low fat cottage cheese

10am - Tuna sandwich with 2 slices of whole wheat

1pm - chicken breast w/ sweet potato or jasmine rice 1/2 cup

4pm - same as 1pm

7pm - some kind of fish with spinach salad and 1/2 cup sweet potato

I may throw in a granola bar or some peanut butter crackers sometime also.

I am open to changing up my meals.  As far as cardio, I am walking/run for 30 minutes 3 days a week and I try to cycle 5 days a week for an hour.  I will also start swimming for 30 minutes 2 days a week soon.  I have some free weights at my apartment but no bench. 

Thanks for your help!

You're definitely on the right track! What you need to do for your cardio is called interval training. You need to vary your intensity to really burn off some weight and work your heart! Guerrilla cardio is an example, although it is extreme and I don't recommend hopping into it at the suggested intensity.

ORIGINAL: JLZIMRMN

Hey ItalianAngel can you help me?

I am 5'2" female and 210 lbs.  I need to lose some serious fat.  I am training for a triathlon in November so I am doing a lot of cardio.  I have started to lift some weights a couple of times a week also.  My diet goes as follows:

7am - 1 cup Kashi cereal with 1/2 cup skim milk
       .5 cup pineapple w/ .5 cup of low fat cottage cheese I would alternate with a day or 2 of just oatmeal and egg whites

10am - Tuna sandwich with 2 slices of whole wheat - replace teh bread with 2 cups greens

1pm - chicken breast w/ sweet potato or jasmine rice 1/2 cup - add a 1/2 cup green beans or asparagus

4pm - same as 1pm

7pm - some kind of fish with spinach salad and 1/2 cup sweet potato

I may throw in a granola bar or some peanut butter crackers sometime also. - skip these and lean toward lean protein instead or a handful of almonds plain and raw.

I am open to changing up my meals.  As far as cardio, I am walking/run for 30 minutes 3 days a week and I try to cycle 5 days a week for an hour.  I will also start swimming for 30 minutes 2 days a week soon.  I have some free weights at my apartment but no bench. 

Thanks for your help!

Sorry I missed this one, I did not notice until the reply above.  See in red.......
I agree with the interval training idea but I would also suggest you repace cycling for an exercise that can work you a bit differently and effectively for fat loss and you can do it for shorter times.  Try the elliptical trainer for 30 mins on a fat burn program and over the weeks increase the time to an hour as you get comfortable with the machine.
Stair master or step mill are also good as they really work the butt due to the high stepping movement.  Another choice would be kickboxing, work with someone to learn proper punches and kicks then you can do a routine on the heavy bag, also great for the tush..........and of course these all work fat burning.  You will feel winded at first but as you go along you will get better at that part of it and able to go longer.
Linda