Helping a female lose 100lbs. advice in this department would help

Hey guys. helping a friend drop some serious poundage and could use advice , she claims to be dedicated and extremely motivated , hopefully she really is because im  willing to help fill her head with knowledge and  motivate her , but im not gunna force anyone to do anything.. cuz she is lazy
 
shes 24
5'6
approx 233lbs.
bf%-blubbery
goal - lose 100lbs
 
i dont have to much knowldge on fat loss cuz all i wanna do is build muscle. but heres what i have devised so far
 
3 day full body routine... changing it up every 3 weeks between 3 sets 10 reps , to like 4-5 sets 12-15reps.
( only thing is i dunno if i can get her doing compounds like squats and deadlifts... )
the routine would be like  A B A. then every three weeks different exercises   and maybe   A B C and just mix them up all the time to keep the body guessing.
 
before working out everyday i was gunna have her do 5-10 min of cardio and 5-10 min after the workout , on lifting days , and then in between those days have her do about 2-3 days of cardio... eventually hopefully building her up to be able to handle HIIT cardio to shed some major pounds.
 
as far as diet   she drinks alot , smokes alot of pot . smokes.   hahah ok u dont eat that stuff but ive advised her to drink atleast 3 L of water a day and hopefully nothing else but if for some reason i f she has to drink something sweet ive said natural fruit juice no sugar added , and have a glass either right after a workout with dinner , or with breakfeast or lunch .. and only o1-2 glasses a day at max. hopefully shell just drink water....  i told her she cant booze anymore , she drinks like 3 time s aweek , i said she can have a cheat day a month.. advised her to stay away from junk , sugar ect , and no carbs after 8 pm.
 
as far as calories from what ive read u put in your maitenence and eat 500 less then that , my question is  when the weight starts to come off... u continue to adjust and lower calorie intake?
 
 im sure she can cut back majorly on the weed.. hopefully drop the drinking  besides occasionaly and well smoking , lets face it for 90% of the wrold getting someone to stop smoking is hopeless.... im hopefully going to be  in school Sept 09 to start on a degree in Kinesiology ... so i can be a physio , chiropractor  ect.. but mostly interested in be coming a personal trainer so she is a project i hope to make happen.. so help me help her guys , thanks
 
 

Sounds like a reasonable plan. full body routine is what I have my gf on, she squats and benches but will not deadlift.  In addition to the HIIT you could teach her how to do some tabata.

Ok now to be realistic, I have found it is really hard to motivate other people, you may be very passionate about lifting and overall health of your body, but it is so hard to get someone else to give up simple things like even soda let alone alcohol.  I hope this is something she really wants, then you will be able to help her.  But it is really going to fall on her shoulders. 

Calories as she loses weight you will have to adjust them to still get results, hopefully the weight training will build up some muscle so the fat burning will go better.  GL and don't feel bad if she doesn't succeed it's pretty much all on her.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Someone that heavy and who also smokes cannibas will need to quit that to have any chance of losing weight. I've had the munchies on weed and I think I could go through a day's worth of calories in one sitting.

''If one is after quick results one never learns an art.''

Erich Fromm

AdamScott


Someone that heavy and who also smokes cannibas will need to quit that to have any chance of losing weight. I've had the munchies on weed and I think I could go through a day's worth of calories in one sitting.

I didn't....If your a heavy smoker munchies are a memory from high school... although it may be habit at this point.

nice routine. but u sound like a nerdy friend of mine who tried to make me learn computer algorithms and failed miserable at it. later i had to study and learn them by myself to clear the papers. so it basically depends on whether she really wants to do it.

Anbe Sivam. Period.

exactly ill get  that clear to her before i even start... the weed thing i dont see as that bad if i can get her to only blaze after working out , or like once a week , and she only munches veggie , could help.. after all i find most girls trying to lose weight dont understand that they have to eat carbs and a certain amount of calories , less is more , but nothing is bad. u know?... whats tabata ?

http://ezinearticles.co...in-to-Gain&id=348486

there you go that is tabatta

the booze will hold her back the most.

But as you already stated she has to make the commitment to change

  Short of the women that post here, Most all that say they want to loose weight do not really like lifting. "oh Gosh, I don't want big muscles".
  Best thing to do is start her walking, then increase to a jog, then finally a good aerobic workout. Women respond very well to Cardio.
  Work on the diet. Don't make her go cold turkey on her habits, rather use them to help her. "If you walk for 30 mins a day for the next week you can have a candy bar" If you cut them out completely they will tear up a candy machine when they get near it and gain more than they started with.
   Start slow and work at speeding them up. Even Horses need training to run fast.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

i was thinking something like wetdog dont even use weights cardio is fine if all your doing is losing weight. just go run and eat better

ss3
as far as calories from what ive read u put in your maitenence and eat 500 less then that , my question is  when the weight starts to come off... u continue to adjust and lower calorie intake?
  [/quote


well ya ofcourse  u have to lower it every time

waynethepayne


i was thinking something like wetdog dont even use weights cardio is fine if all your doing is losing weight. just go run and eat better

screw that!

1 most women have no idea whether or not they like lifting, most have a preconceived notion that they won't like it.... just like a little kid who has never tasted broccoli before, but professes up and down that they hate it, 'cause it looks like little trees.

2 muscle gives shape, muscle gives women a sexy shape, if you have a horribly out of shape person, and just manage to help them loose random weight, their shape will stay just as dumpy as it is now, it will just be smaller. If the women is anywhere above the age of 25 a little cardio is not going to make here feel any better in a bathing suit.

3 Many women as well as men think that if they lift they will get giant manly muscles like the Pro ladies, which is absolutely not at all possible, unless they are hitting steroids. Another reason women say they do not like/want to lift weights.

4 muscle increases metabolism, so while she is building a sexy shape, she is furthering her weight loss, by doing it the right way, and with out have her maintenance calories around 1000 a day.


I had no problems with wetdawg's post only because he advocated the ease in to long term lifestyle changes, as that is very sane advice, when trying to help some one terribly out of shape. But, let a person try and decide something for herself, before suggesting that she won't like it.... she's a girl.

thehardway

waynethepayne


i was thinking something like wetdog dont even use weights cardio is fine if all your doing is losing weight. just go run and eat better

screw that!

1 most women have no idea whether or not they like lifting, most have a preconceived notion that they won't like it.... just like a little kid who has never tasted broccoli before, but professes up and down that they hate it, 'cause it looks like little trees.

2 muscle gives shape, muscle gives women a sexy shape, if you have a horribly out of shape person, and just manage to help them loose random weight, their shape will stay just as dumpy as it is now, it will just be smaller. If the women is anywhere above the age of 25 a little cardio is not going to make here feel any better in a bathing suit.

3 Many women as well as men think that if they lift they will get giant manly muscles like the Pro ladies, which is absolutely not at all possible, unless they are hitting steroids. Another reason women say they do not like/want to lift weights.

4 muscle increases metabolism, so while she is building a sexy shape, she is furthering her weight loss, by doing it the right way, and with out have her maintenance calories around 1000 a day.


I had no problems with wetdawg's post only because he advocated the ease in to long term lifestyle changes, as that is very sane advice, when trying to help some one terribly out of shape. But, let a person try and decide something for herself, before suggesting that she won't like it.... she's a girl.

Well put. I stand Corrected

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Haha, my wife goes into a fit whenever she hears other women (especially at the gym) talk about not wanting big muscles.

Personally I go into a fit when I see six people waiting to use the leg press machine and both squat racks are open.  Yes, that happened last week.  Fortunately, I quickly realized that the only way this impacted me is that I would not have to wait for a squat rack.

As for your friend:
Weightlifting, exercise, eating right, or doing anything healthy really are kind of like quitting smoking (also recommended for good health) they all depend on a strong personal drive from the person who is doing it.  There is a reason cold turkey has a higher percentage success rate than nicotine gum, patches, hypnosis, shock treatment, etc... someone is only going to quit smoking when they get so pissed at themselves that they decide they are done with it.  The patch doesn't make them quit, the gum doesn't make them quit, they make themselves quit.