A girl i know

[eliteandy]

Needs help

So i figured who better to ask than you gals!

This is her daily routine:

430: wake up...run two miles
530-630: shower and get ready for work
7-715: get to work eat a banana or pineapple
10: sitting on ass...eat fruit snacks or low fat string cheese
12-1: gets off ass...walks down two flights of stairs...gets subway (6in turkey on wheat...lettuce, extra pickles,and black olives).
1: back to work...up two flights of stairs...back to sitting on ass
3: snack..fruit snacks or 100 calorie something or nother.
420: leave work
530: dinner ...chicken breast (george forman-ized)
630: Tuesday and Thursday only...do workout routine...10 squats with medicine ball, 10 lunges on each leg...10 steps on each leg...run 2 minutes...10 leg extensions each leg...30 situps (10 middle 10 to each side). repeat 3 times. Then the bike for 15-20 minutes or push ups...
8-9: Shower the stank off and then to BED!


Any help from the beautiful ladies here is greatly appreciated!
Keep in mind she is simply wanting to lose fat(like most people this time of year lol)

 

[Tatyana]

Needs help

So i figured who better to ask than you gals!

This is her daily routine:

430: wake up...run two miles
530-630: shower and get ready for work
7-715: get to work eat a banana or pineapple

Eat earlier and get some protein, oatmeal is always a good option


10: sitting on ass...eat fruit snacks or low fat string cheese

Protein snack

12-1: gets off ass...walks down two flights of stairs...gets subway (6in turkey on wheat...lettuce, extra pickles,and black olives).

Subway salad

1: back to work...up two flights of stairs...back to sitting on ass

3: snack..fruit snacks or 100 calorie something or nother.

Again, she needs protein

420: leave work
530: dinner ...chicken breast (george forman-ized)

Add veggies or a small salad

630: Tuesday and Thursday only...do workout routine...10 squats with medicine ball, 10 lunges on each leg...10 steps on each leg...run 2 minutes...10 leg extensions each leg...30 situps (10 middle 10 to each side). repeat 3 times. Then the bike for 15-20 minutes or push ups...


I would add a few upper body exercises like incline DB press, DB military press for example
8-9: Shower the stank off and then to BED!


Any help from the beautiful ladies here is greatly appreciated!
Keep in mind she is simply wanting to lose fat(like most people this time of year lol)

.....

 

[eliteandy]

Whats your thoughts on the 2 min run during the work out? I suggested remove it and add to the bike at the end. And also wouldn't she benefit more from doing just the squat or lunges on separate days(if done correctly she should not wanna do both lol)?

 

[Tatyana]

Whats your thoughts on the 2 min run during the work out? I suggested remove it and add to the bike at the end. And also wouldn't she benefit more from doing just the squat or lunges on separate days(if done correctly she should not wanna do both lol)?

Very true with the squats and lunges.

Is she adverse to learning how to squat and do lunges with an Olympic bar or smith machine?

Are you training with her?

How long has she been training?

 

[eliteandy]

No, im not training with her but i could prolly schedule a few sessions.
She's only been at it a couple months....

 

[Tatyana]

She is off to a good start then.

Mention to her if she wants to learn the basic compound movements that you will help her out.

Those exercises are really the key to building great legs,butt, getting lean.

I also find most people need to learn how to train with intensity, not just go through the motions after they adapt to their workout.

 

[eliteandy]

Right, most people you see standing around aren't sure what to do or just dont think they can do more!

Thanks for your help i certainly do appreciate it!