Italianangel, help me make my Mom healthy again
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Italianangel, help me make my Mom healthy again - 2/17/2008 11:50:08 AM
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WheyFreak
Posts: 181
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I don't even now where to begin when it comes to female fitness and exercise, but I seem to have inspired my Mom to get back in shape from all the healthy eating and weight lifting I have been doing. She is 5'6 175 lbs, 46 years old. Her main goals are to:
1. Lose about 30 lbs of fat
2. live a healthier life style
3. have enough strength to hike again
4. look and feel better about herself
She already told me she can't be in the gym for over an 1 hour and can only go 4 days a week because of work. She can't eat cottage cheese (she can't stand the taste ) and she wants to be strong and fit, but not overly muscular. She does have some joint issues in her ankles, knees, and hips, but it is nothing serious; she just can't squat.
PLEASE help me out becuase this might also inspire my dad to stay at the gym longer than five minutes and lose some weight too.
I need a diet and a strength traing program/cardio program.
Thanks you so much for your help.
< Message edited by WheyFreak -- 2/17/2008 11:52:49 AM >
_____________________________
The anti yet Coalition- Member
Rank: Hostile Sniper
Age 14
Weight 145
Height 5 feet 4 inches
Bf- No clue
Currenlty- Bulking
Goals:145-160 pounds of muscle and as tall as I can get!!!
Supps- Whey Protien, Probolic- SR, Flax oil, Fish oil, Multi-vitaimin, Vitamin E
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RE: Italianangel, help me make my Mom healthy again - 2/18/2008 10:09:48 AM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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quote:
ORIGINAL: WheyFreak
I don't even now where to begin when it comes to female fitness and exercise, but I seem to have inspired my Mom to get back in shape from all the healthy eating and weight lifting I have been doing.
I cannot help but say WOW that is so awesome!!
She is 5'6 175 lbs, 46 years old. Her main goals are to:
1. Lose about 30 lbs of fat
2. live a healthier life style
3. have enough strength to hike again
4. look and feel better about herself
She already told me she can't be in the gym for over an 1 hour and can only go 4 days a week because of work. She can't eat cottage cheese (she can't stand the taste) and she wants to be strong and fit, but not overly muscular. She does have some joint issues in her ankles, knees, and hips, but it is nothing serious; she just can't squat.
PLEASE help me out becuase this might also inspire my dad to stay at the gym longer than five minutes and lose some weight too.
nice work buddy!!!! You so rock, I love where your focus lies!!!
I need a diet and a strength traing program/cardio program.
Thanks you so much for your help.
What i would suggest for her is that 4 days is fine, 45 mins to an hour per session is also fine especially with her goals and focus.
Her joint issues as you described will most likely disappear with strength work.
Get her to start hiking once per week, but start her off on the 'bunny slope' so to speak and with only a 20-30 min demand.
Go for 4 weeks at that pace then slowly progress from there.
Start her off with the basics on machines 2 sets of 10, then a week or so later 3x10 and then increase reps. get to 20 reps and go back to sets of 10 but change exercises or up weights.
The Basic 8 will work for her needs. Leg Press, Chest Press, Mid Back Row, Hamstring Curls, Shoulder Press, Bicep Curls, Tricep Pushdowns and crunches.
Your dad could do this too. Later if they are consistent of course he can lift more and do more being a man but for now, they are both inactive so you go slow and easy so as to not BREAK your parents.
10 mins cardio easy quickstart on bike or eliptical, then another 10-20 after.
Stretching all muscles worked is esssential and can be done at end of exercise or mid sets.
As for diet, look at something like this:
breakfast
oatmeal plain made from raw oats, water or skim milk, 3 egg whites and a whole egg.
2-3 hrs later a snack of 6-8 oz of plain non fat yogurt with 8-10 almonds and a pc of fruit or some berries.
2-3 hrs later lunch with 4-6 oz protein like poultry or fish, steamed or baked or grilled, 1 cup of dark green veggies and a 1/2 cup yam.
2-3 hrs later protein drink
2-3 hrs later same idea as lunch but with 1/2 cup brown rice or quinoa instead.
1-3 hrs before bed protien shake again. PVL whey gourmet has flavours that general populations will tolerate and she can water it down if its too sweet.......so instead of 8 oz water use 10 or 12.
also 2-3 liter water per day is needed.
let me know how it goes.
Linda
Linda
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Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to WheyFreak)
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RE: Italianangel, help me make my Mom healthy again - 3/25/2008 4:22:25 PM
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WheyFreak
Posts: 181
Status: offline
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They diet and routine are working great!!! She already lost 5 pounds in the first 4 weeks and no longer drinks coffee becuase she said she has so much more energy. On the 6th week of the routine I was going to change the moves up a bit so that she doesnt plateu. For example, instead of a machine chest press she was going to do a flat dumbell press and instead of a machine overhead press I was going to do a Dumbell overhead press. Is that ok?
_____________________________
The anti yet Coalition- Member
Rank: Hostile Sniper
Age 14
Weight 145
Height 5 feet 4 inches
Bf- No clue
Currenlty- Bulking
Goals:145-160 pounds of muscle and as tall as I can get!!!
Supps- Whey Protien, Probolic- SR, Flax oil, Fish oil, Multi-vitaimin, Vitamin E
(in reply to Italianangel)
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