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Old 08-03-2013, 07:38 PM   #1
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Help my wife's sister

She is really dangerously overweight and I read a lot of the stuff on here but do not see anything for women really. She has been going to weight watchers but not really getting the improvement she wants. I honestly believe she is 100% ready to make the changes that are necessary so I wanted to ask the smartest people I know. What is the best diet workout plan for her to follow. She is going to come stay with us for a little while because my wife and I have had a problem with our weight and eat pretty health. Thanks to anyone who helps.
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Old 08-03-2013, 08:15 PM   #2
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Re: Help my wife's sister

I would say the first thing would be to log what she is eating now and then figuring out ways to reduce that caloric intake over time. You would want more whole foods and veggies that are filling in new diet. I think a lot would depend on what her current diet looks like. Do that with some type of activity like walking to start. Get the ball moving in the right direction and make adjustments from there.
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Old 08-03-2013, 08:51 PM   #3
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Re: Help my wife's sister

First mistake: There is no such thing as a "mens" or "womens" diet or workout plan.

The only thing I'd say women should probably specifically target is their upper back, if they are large breasted that is.
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Old 08-03-2013, 09:00 PM   #4
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Re: Help my wife's sister

Tell her to eat less and eat mainly lean meats, fish, fruits, eggs and veggies, but some breads won't kill her. Count calories. Yes fatty, you need to count them. Just do it. Ideally she should even lift and optionally do some cardio. Ta-da.
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Old 08-03-2013, 09:03 PM   #5
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Re: Help my wife's sister

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Originally Posted by cleinen View Post
I would say the first thing would be to log what she is eating now and then figuring out ways to reduce that caloric intake over time. You would want more whole foods and veggies that are filling in new diet. I think a lot would depend on what her current diet looks like. Do that with some type of activity like walking to start. Get the ball moving in the right direction and make adjustments from there.
Quote:
Originally Posted by Soulman View Post
Tell her to eat less and eat mainly lean meats, fish, fruits, eggs and veggies, but some breads won't kill her. Count calories. Yes fatty, you need to count them. Just do it. Ideally she should even lift and optionally do some cardio. Ta-da.
These^

She needs to count & track all the calories she eats every day.
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Old 08-03-2013, 09:54 PM   #6
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Re: Help my wife's sister

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Originally Posted by Soulman View Post
Tell her to eat less and eat mainly lean meats, fish, fruits, eggs and veggies, but some breads won't kill her. Count calories. Yes fatty, you need to count them. Just do it. Ideally she should even lift and optionally do some cardio. Ta-da.
The part I do not understand with women is the lifting part, when I wanted to drop the little bit of gut, I had, I did not care if I got bigger muscle wise. I know she won't want to hulk out but it seems a lot of woman are worried about that. Am I correct in thinking that should not be a worry?

On exercise I was thinking walking at least 6 days a week for her and until she gets in a gym what type of lifting? My idea was push ups, squats, lunges, and I'm sure I can get some weights for bi's, tri's, and shoulders. Should she just do as many as possible or go heavy?
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Old 08-03-2013, 11:01 PM   #7
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Re: Help my wife's sister

Squats, DLs, pushups and some kind of row should be enough. Dont bother with lots of other movements. Everything else is way less important.

Try to get good at form on everything. If she cant do pushups with good form, put a bar in the rack and use that at whatever height she can do 10 good form pushups at. If she cant squat with good form, air squat to a high box and work on hip mobility. If she cant DL with good form, pull from blocks or pins and work on hip mobility.

No, that should not be a worry. Women cant get bulky from lifting unless they take steroids. That should not be a concern at all.
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Old 08-04-2013, 11:34 AM   #8
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Re: Help my wife's sister

The diet is much more important than the exercise especially starting out, it's going to be like 90% of her results. If she is really overweight I doubt she can do anything cha mentioned and something like air squats will be challenging and won't be able to come close to a push up. Have her start walking first for a short time then gradually up the duration and intensity as she is losing weight and seeing results.
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Old 08-04-2013, 12:05 PM   #9
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Check ytf's thread in health and fitness
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Old 08-04-2013, 03:00 PM   #10
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Re: Help my wife's sister

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Originally Posted by jackpot7 View Post
The diet is much more important than the exercise especially starting out, it's going to be like 90% of her results. If she is really overweight I doubt she can do anything cha mentioned and something like air squats will be challenging and won't be able to come close to a push up. Have her start walking first for a short time then gradually up the duration and intensity as she is losing weight and seeing results.
yup double this......Get her diet in check first and foremost. Get rid of all processed/unhealthy foods and track all calories throughout the day. If she is dangerously overweight, just have her go for walks during the day.
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Old 08-04-2013, 03:48 PM   #11
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Re: Help my wife's sister

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Originally Posted by jackpot7 View Post
The diet is much more important than the exercise especially starting out, it's going to be like 90% of her results. If she is really overweight I doubt she can do anything cha mentioned and something like air squats will be challenging and won't be able to come close to a push up. Have her start walking first for a short time then gradually up the duration and intensity as she is losing weight and seeing results.
I agree with diet being way more important, and starting out by just walking is good too.

But OP asked about lifting, & the stuff I mention should be able to be done by almost anyone who isn't a cripple.

If she can sit down at the dinner table or to take a ****, she ought to be able to air squat to a high box. Also, you can put a bar up pretty high in a rack to make pushups easy, similar to doing them against a wall. Pulling a light weight from blocks or pins at ~knee height is something even very obese people should be able to do too.
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