Best weightloss routine for a girl?

[CallmeB]

Hey guys, been a LONG time since iv been on here. But glad to be back.

So my GF and I are about 8 weeks into dieting right now.. going great.. But I need some help with her routine. I have her working out pretty much just like me.. which probably isnt correct.

We are usually lifting 2 body parts a day.. super setting everything. Trying to keep the HR up, & she is doing higher reps 12-15.
This is the way that works best for me when dieting.. but I have no clue whats best for girls. She doesnt seem to be having as good of workout outs as me and iv about doubled her in weight loss already.
( minor detail she has torn ACL and is waiting for surgery.. so lots of leg exercises are out of the question. Cardio is fine, but pretty much all she can do is body weight squats. )

Little help with a good lady routine would be greatly appreciated.

-B

[countrychic]

Hey guys, been a LONG time since iv been on here. But glad to be back.

So my GF and I are about 8 weeks into dieting right now.. going great.. But I need some help with her routine. I have her working out pretty much just like me.. which probably isnt correct.

We are usually lifting 2 body parts a day.. super setting everything. Trying to keep the HR up, & she is doing higher reps 12-15.
This is the way that works best for me when dieting.. but I have no clue whats best for girls. She doesnt seem to be having as good of workout outs as me and iv about doubled her in weight loss already.
( minor detail she has torn ACL and is waiting for surgery.. so lots of leg exercises are out of the question. Cardio is fine, but pretty much all she can do is body weight squats. )

Little help with a good lady routine would be greatly appreciated.

-B


CallmeB, good to see you back. What contest are you and her doing?

I work out along side IW all the time, contest and off season. Is she doing cardio?

[CallmeB]

AHH I am glad you read this! thanks!
I actually competed with IW in southers in 09.. we had, well started with the same trainer!
We are not doing a comp.. but I would really like to get us both to the point where we look almost stage ready.. it just feels good you know!
Anyways yes she is deffinitly doing cardio.. We switch btwn HIT and LIT cardio during the week. But because of limited time.. I really like having super intense workouts where our HR is high during, so we can cut down on some of the cardio time after the lift.

[countrychic]

AHH I am glad you read this! thanks!
I actually competed with IW in southers in 09.. we had, well started with the same trainer!
We are not doing a comp.. but I would really like to get us both to the point where we look almost stage ready.. it just feels good you know!
Anyways yes she is deffinitly doing cardio.. We switch btwn HIT and LIT cardio during the week. But because of limited time.. I really like having super intense workouts where our HR is high during, so we can cut down on some of the cardio time after the lift.

Ya I remember who you are :)

Honestly if she is following her diet, doing cardio, and working out along side you she will get there. Woman just take a bit longer, unfortunately it melts off men quite quickly. IW is the same way, he will have abs in 2 weeks of dieting....drives me crazy lol.

I have always worked out with IW and made crazy gains offseason and dieting.

What's her diet like?

[CallmeB]

Hmmm no special needs for the ladies hey! just do as the men do.. fair enough.
We eat the exact same thing.. just diff amounts. her day goes:
Shake \ Oatmeal
Chicken \ Veg
Dry Curd \ 1tbsp no fat yogurt
Eggs \ Veggies
shake
beef \ veg
Couple handsful of almonds and some PB through out the day.. and some 10cal sugar free Jello at night for a snack.

[Praetorian]

The best routine for "fat" loss not weight loss because lets be specific here we want to keep all our muscle would be comprised of the following:

1. Resistance training to tell the muscle we still need it and so it tends to stick around
2. Cardio to elevate the metabolism and help burn additional calories
3. A specific diet lower in carbohydrates and calories either traditional low carb or keto but with adequate protein and fats to preserve muscle and provide some energy for training

The weight training should be almost identical male or female...doesnt make a difference if you want to preserve muscle...also it should be straight sets with as heavy weight as possible keeping in the 6-8-10 range if you did three working sets. Supersets are less than ideal as they rely too much on oxygen and do not allow the use of heavier weights essentially they are telling the body to reduce muscle...not a good thing. Keeping the HR uo is not ideal either...you have limited glycogen supply when dieting and keeping an elevated heart rate is wasting this glycogen on aerobic work rather than moving heavy weights (anaerobic) to maintain muscle. Straight sets limiting training to absolute failure, one muscle group per workout not including calves or abs...5 days per week weight is ideal and 7 days per week cardio.
The ratio of fat loss per body weight will be similar but the overall will be much greater in the heavier male.
P

[CallmeB]

I dont want to argue with you because I know that is correct. I know the way we are doing this is sacrificing some muscle, but when you workout the way you mentioned above for so long.. sometimes you need a change. And Mg GF gets very bored and unmotivated in them gym working out like that. So. we changed things up.. and the results for both of us have deffinitly improved greatly.
In a world where we could dedicate our life to just this.. we would love to be able to lift for 45min-1h and do 45min cardio after but that just isnt the case.
I suppose my question was do girls need to workout diff and your answer was no!

[CallmeB]

Exactly!

[tyciol]

Do curls need different routines?

[budthespud]

WEll , I don't have any advice in regards to a training program, but I will give you this.....if your lady has a torn ACL, KEEP HER OFF THE TREADMILL !! Worst thing for that injury. Stepper isn't much better. THe elliptical or bike would help her , especially post surgery rehab. She could still do single -legged leg press with light weight. I had this injury and it takes awhile to recover post surgery. Be patient and supportive.

[CallmeB]

Did you have to get surgery? Her injury is very weird.. that at the moment she is not in any pain, but sometimes the stupiest thing like bending down to pick up a book with pop her knee back out or whatever it does.. and have her not walking for a week.. then it slowly heals on its own, and she is back at it. She knows her limits pretty well. She does NOT do tredmill ever, your right bike and elypitcal are the best for her and she sticks to those.
She is on the never ending waiting list for surgery, the DR said her knee is total mush, and they need to remove pieces of her Hammy to attach to her knee.. He also said it will be the most pain she has ever felt in her life, and as you said.. its about a 6month revory period.. so you can see how excited she is for her surgery to get booked!