overweight gf starting training

[CalgaryBeast]

Hi so my gf is 5'2 221 lbs 23 years old. She has just started coming to the gym with me and has no prior athletic or gym experience although she used to take her dog for 2 hour walks per day everyday and has since then stopped. I have got her started eating 5-6 smaller meals per day (she used to eat just 1 or 2 small meals a day)

I am unsure of how to get her started into lifting weights she is really strong for being untrained and loves lifting weights so far.

She is a nurse so she is on her feet running around 12 hours 3 nights a week.

What kind of training routine would you suggest for her to get a proper start in weightlifting and training.

A rough day of food is 3 pm wake up 3:30 2 eggs slice of 7grain toast 6pm chicken stir fry 11pm (at work since 7 pm) lean beef and some veggies 3 am protein shake 7 am handful of almonds and a yogurt 8 am bedtime.

So far training is 2 day split push day, pull day full body circuit training. just those 2 workouts per week sometimes a 3rd workout and 20 min tempo cardio followed by 20 mins hiit after every weight session.

I am unsure if before breakfast cardio is a good idea yet as I do not want her to get burned out or anything.

If any other info is required i would be happy to indulge.

Thanks in advance for the advise.

[Dryvrgrl]

Starting is the hardest part!... it's a lifestyle change! let her get used to the "new" schedule before you add too much more!

next easy steps... get back on the dog walking! or add a half hour cardio on her days she doenst do weights (minimum). try to get weights 3X a week minimum... NO SNACKING!!/ cheating on diet!!

she didn't gain weight overnight, won't lose it fast either.. patience and encouragement!

[warlock]

Don't use a bazooka to kill a cockroach!

In other words don't use everything right off the bat because it is not needed.

The first step is to create the habit and everything seems to be fine.

She is eating more (I am assuming better as well) moving more and going to the gym.

The only thing that I'd do different is the cardio part of the program. I'd not use HIIT yet and would ask her to do cardio/abs/stretch in another day in order to create the behaviour of daily exercise.

But if it is not broken don't fix it.

If this is the system that best fits her lifestyle so be it.

What I have used with some clients with a lot of success is to measure body weight/ fat constantly and see the 2 week tendency, whenever I saw stagnation in the past 2 weeks that showed me that something had to change.

You guys are doing all the right things, congratulations.

[dremen]

Don't use a bazooka to kill a cockroach!

Sometimes a lil overkill can be fun;)

[CalgaryBeast]

Hey Thanks for tips everyone. Yeah she is not big on snacking at all. Her family is big and she was big as a little girl. I think most of the weight came from only eating once or twice a day. lucky for me a i bought an electronic body fat tester and know the proper way to use it. So i have her shooting for 1% fat loss per week as a goal which is about 2-3 lbs a week. (that is what i used myself from 18% to 11% then it started taking a bit longer than a week and started getting stupidily intense) Once again thanks for advice.

[warlock]

Hey Thanks for tips everyone. Yeah she is not big on snacking at all. Her family is big and she was big as a little girl. I think most of the weight came from only eating once or twice a day. lucky for me a i bought an electronic body fat tester and know the proper way to use it. So i have her shooting for 1% fat loss per week as a goal which is about 2-3 lbs a week. (that is what i used myself from 18% to 11% then it started taking a bit longer than a week and started getting stupidily intense) Once again thanks for advice.


My family is fat or obese due to bad lifestyle. Nothing to do with genetics