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Started By
Message
Need help on wife work out plan
Posted on 11/16/23 at 2:00 am
Posted on 11/16/23 at 2:00 am
You guys know your stuff.
My wife works out but really likes the home follow along videos she can do on the iPad. Has typically shied away from weights but she’s smart and open minded and willing to work. .
But she’s having problems.
She’s pissed she weighs significantly more than she should and her arms are goo and her arse is similar and her stomach is just kind of there.
She had a lot of miscarriages and a lot of babies on top of that.
Her body has been through a lot.
Hoping you guys can help.
Any suggestions you guys can offer would be very much appreciated.
There are weights on the shite she does but it’s like 5 lb bs. I’m pushing strength training but I’m am a-hole on everything and know jack shite
Please help.
Pretty please.
Any links to programs or just advice would be greatly appreciated
My wife works out but really likes the home follow along videos she can do on the iPad. Has typically shied away from weights but she’s smart and open minded and willing to work. .
But she’s having problems.
She’s pissed she weighs significantly more than she should and her arms are goo and her arse is similar and her stomach is just kind of there.
She had a lot of miscarriages and a lot of babies on top of that.
Her body has been through a lot.
Hoping you guys can help.
Any suggestions you guys can offer would be very much appreciated.
There are weights on the shite she does but it’s like 5 lb bs. I’m pushing strength training but I’m am a-hole on everything and know jack shite
Please help.
Pretty please.
Any links to programs or just advice would be greatly appreciated
12
Posted on 11/16/23 at 4:34 am to Slevin7
Good luck.
Sounds like diet is an issue.
She has to go hard as frick on her current routine while maintaining a healthy deficit in her diet, or she can add weight training while maintaining a healthy deficit in her diet.
Sounds like diet is an issue.
She has to go hard as frick on her current routine while maintaining a healthy deficit in her diet, or she can add weight training while maintaining a healthy deficit in her diet.
Posted on 11/16/23 at 5:37 am to Slevin7
Diet loses fat.
Weight training changes the shape of your body.
She can hit her goals in the living room with her iPad but needs to get the diet in check.
Weight training changes the shape of your body.
She can hit her goals in the living room with her iPad but needs to get the diet in check.
Posted on 11/16/23 at 6:59 am to Slevin7
quote:
I’m pushing strength training but I’m am a-hole on everything and know jack shite
Give her a nudge in a general direction then let her go. Women HATE for their boyfriends/husbands to give them health advice. Pushing anything or trying to hold her accountable is only asking for marital strife that isn’t worth it.
Posted on 11/16/23 at 7:05 am to Slevin7
quote:
Her body has been through a lot.
Diet fixes all of this. If she focuses on excuses like “well I’ve been through a lot, poor me” she won’t reach her goals
She needs to focus on cardio and diet primarily since it sounds like she’s very overweight. She can incorporate body weight exercises like crunches, air squats, lunges, etc as well until she gets accustomed to being fit.
Posted on 11/16/23 at 7:39 am to Slevin7
Dumbbells app is excellent. The icon is red.
Posted on 11/16/23 at 7:44 am to Slevin7
A few recommendations:
Nutrition:
1. Track calories and protein per day. This is the most important thing she can do. Use myfitnesspal or similar. Do this at least 6 days a week to start. It is really much easier than it seems once established.
2. Find her maintenance calories, either by using an online calculator or preferably empirically by tracking calories and weight over a few weeks
3. 0.7 to 1 gram of protein per pound per day divided across at least 3 meals
4. Eat 300-500 calories below maintenance calories adjusted for calories burned with exercise
5. Take creatine
Cardio
1. Low intensity cardio every day (brisk walking), at least 30 minutes or 10k steps daily, preferably closer to 12 or 15. Will help with body composition by allowing more nutrition and protein intake and the beneficial effects on muscle of that while still maintaining the net calorie deficit needed for fat loss
Weights
1. This will be very dependent on what equipment she has available and her own strength. Initially, she probably doesn't need much. However, she will need a way to slowly add resistance over time. If she can get to a gym at least 2 days at week that would give a lot more options. If not, then a set of adjustable dumbbells for the home would go a long way.
2. For women, aesthetically and functionally you want to primarily train #1 glutes and legs, #2 shoulders, #3 arms, and #4 back
3. Full body workout 2 days a week is enough.
4. Focus on a few compound movements: squat, overhead press, and bent over dumbbell rows (or assisted pullups if available)
5. Get warmed up before doing working sets. Generally 2 sets of lighter weight and lower reps
6. 3 sets per exercise. 2-3 minutes rest between sets.
7. Build a foundation for a month or so, focusing on learning the movements, getting full range of motion, form, keeping things under control throughout the rep. Maybe 3 sets of 5-10 where she is not fatigued at the end of the set.
8. Once out of the foundational phase, start progressive resistance training.
9. Getting the right intensity for each set is key and the most subjective. The last 3-5 reps should be difficult. The last rep should be involuntarily slow, taking 2-3 seconds on the concentric while maintaining good form. This may take some time and practice to get a good feel for and initially she should err on the side of caution. Rep ranges between 5 and 25 have similar effects, but starting out lighter weight and higher reps would be safer. Later, staying in the 8-15 rep range is a good range.
10. For squats, start with body weight. Once able to do at least 15 body weight squats x 3 sets, can start doing goblet squats. Start with 5 lbs. Increase to 10 when she can do 15 reps x 3 and continue to progress that way
11. For dumbbell rows, you want to be bent over with something to hold onto with the non-working arm to stabilize. Again, once established, focus on intensity of sets and progressive overload. Can vary arm position to hit different parts of the back. For the first set consider a row where the elbow moves out away from the midline of the body which will work more of the upper back. The next 2 keep the elbow tucked close to the side to hit the lower back/lats.
12. Shoulder press is pretty basic. I would recommend sitting for this for more stability and easier progression long term.
This should last her at least 6 months, maybe much longer.
Nutrition:
1. Track calories and protein per day. This is the most important thing she can do. Use myfitnesspal or similar. Do this at least 6 days a week to start. It is really much easier than it seems once established.
2. Find her maintenance calories, either by using an online calculator or preferably empirically by tracking calories and weight over a few weeks
3. 0.7 to 1 gram of protein per pound per day divided across at least 3 meals
4. Eat 300-500 calories below maintenance calories adjusted for calories burned with exercise
5. Take creatine
Cardio
1. Low intensity cardio every day (brisk walking), at least 30 minutes or 10k steps daily, preferably closer to 12 or 15. Will help with body composition by allowing more nutrition and protein intake and the beneficial effects on muscle of that while still maintaining the net calorie deficit needed for fat loss
Weights
1. This will be very dependent on what equipment she has available and her own strength. Initially, she probably doesn't need much. However, she will need a way to slowly add resistance over time. If she can get to a gym at least 2 days at week that would give a lot more options. If not, then a set of adjustable dumbbells for the home would go a long way.
2. For women, aesthetically and functionally you want to primarily train #1 glutes and legs, #2 shoulders, #3 arms, and #4 back
3. Full body workout 2 days a week is enough.
4. Focus on a few compound movements: squat, overhead press, and bent over dumbbell rows (or assisted pullups if available)
5. Get warmed up before doing working sets. Generally 2 sets of lighter weight and lower reps
6. 3 sets per exercise. 2-3 minutes rest between sets.
7. Build a foundation for a month or so, focusing on learning the movements, getting full range of motion, form, keeping things under control throughout the rep. Maybe 3 sets of 5-10 where she is not fatigued at the end of the set.
8. Once out of the foundational phase, start progressive resistance training.
9. Getting the right intensity for each set is key and the most subjective. The last 3-5 reps should be difficult. The last rep should be involuntarily slow, taking 2-3 seconds on the concentric while maintaining good form. This may take some time and practice to get a good feel for and initially she should err on the side of caution. Rep ranges between 5 and 25 have similar effects, but starting out lighter weight and higher reps would be safer. Later, staying in the 8-15 rep range is a good range.
10. For squats, start with body weight. Once able to do at least 15 body weight squats x 3 sets, can start doing goblet squats. Start with 5 lbs. Increase to 10 when she can do 15 reps x 3 and continue to progress that way
11. For dumbbell rows, you want to be bent over with something to hold onto with the non-working arm to stabilize. Again, once established, focus on intensity of sets and progressive overload. Can vary arm position to hit different parts of the back. For the first set consider a row where the elbow moves out away from the midline of the body which will work more of the upper back. The next 2 keep the elbow tucked close to the side to hit the lower back/lats.
12. Shoulder press is pretty basic. I would recommend sitting for this for more stability and easier progression long term.
This should last her at least 6 months, maybe much longer.
This post was edited on 11/16/23 at 1:12 pm
Posted on 11/16/23 at 7:51 am to NewOrleansBlend
Stringedinstruments is spot on. She will not want guidance from a spouse. Take her to a gym where they have personal trainers such as Club4Fitness and find a good female trainer who she feels like she can relate to.
Posted on 11/16/23 at 8:43 am to StringedInstruments
quote:
Give her a nudge in a general direction then let her go. Women HATE for their boyfriends/husbands to give them health advice. Pushing anything or trying to hold her accountable is only asking for marital strife that isn’t worth it.
100%
Also, lead by example. My wife saw me completely change my body and decided to follow. She wasn’t overweight, but lacked muscle mass. Now she can squat 1.25x body weight.
Posted on 11/16/23 at 8:51 am to Slevin7
#1 she needs to fix her diet, period. focus on overall calories and protein. nothing else for a while.
A) Have her try and get 100g protein for month 1, then bump that to 125 month 2, 150g month 3 and try and keep it there. simply tracking protein intake and making it the #1 priorty will fix many overall diet problems
B) have her roughly track calories. if she is at home, weight it and put it in myfitnesspal so she learns portion sizes. have her eat her weight in calories...x10 to start
exercise portion-
1) 10k steps per day
2) for resistance training im gonna give a couple options from best to good
A) start booty by bret. this is the premier physique program for women and is by bret contraras. he is known as the glute guy and runs the glute lab.
B) get here on a ppsa program and do it from hime. I suggest starting with the DB strength program starting with 1st superset combo month 1 + hip thrust and farmers carries everytime she works out. month 2 add the 2nd super set pairing. month 3, just do the first 3 pairings + hip thrust. month 4-6 do the program. from there she can move on the ppsa young grasshopper, then ppsa house of the rising buns for 2 months then ppsa lets get peachy for 2 months. Thats 12 months of programming that takes her from intro to strength training to advanced novice. First 6 months can be done at home with a bench and simple set of adjustable dbs.
C) Ryan Fischers app- specifically start with the Sweat program and can move to full body later if you would like.
d) beachbody programming app. has a lot of good programs, way more cardio based but will still make here feel good and look better if she sticks too it.
train heroic has lots of good programming too for women
overall she needs to get diet in order, get her steps in, and start progressive resistance training 2-4x per week.
ill be honest, your best bet is gonna be adjustable dbs and something she can do at home until she feels way way more comfortable and its why i suggest db strength so much.
A) Have her try and get 100g protein for month 1, then bump that to 125 month 2, 150g month 3 and try and keep it there. simply tracking protein intake and making it the #1 priorty will fix many overall diet problems
B) have her roughly track calories. if she is at home, weight it and put it in myfitnesspal so she learns portion sizes. have her eat her weight in calories...x10 to start
exercise portion-
1) 10k steps per day
2) for resistance training im gonna give a couple options from best to good
A) start booty by bret. this is the premier physique program for women and is by bret contraras. he is known as the glute guy and runs the glute lab.
B) get here on a ppsa program and do it from hime. I suggest starting with the DB strength program starting with 1st superset combo month 1 + hip thrust and farmers carries everytime she works out. month 2 add the 2nd super set pairing. month 3, just do the first 3 pairings + hip thrust. month 4-6 do the program. from there she can move on the ppsa young grasshopper, then ppsa house of the rising buns for 2 months then ppsa lets get peachy for 2 months. Thats 12 months of programming that takes her from intro to strength training to advanced novice. First 6 months can be done at home with a bench and simple set of adjustable dbs.
C) Ryan Fischers app- specifically start with the Sweat program and can move to full body later if you would like.
d) beachbody programming app. has a lot of good programs, way more cardio based but will still make here feel good and look better if she sticks too it.
train heroic has lots of good programming too for women
overall she needs to get diet in order, get her steps in, and start progressive resistance training 2-4x per week.
ill be honest, your best bet is gonna be adjustable dbs and something she can do at home until she feels way way more comfortable and its why i suggest db strength so much.
Posted on 11/16/23 at 8:59 am to Slevin7
Become more cognizant of what and how much you eat. Tracking for a few days in myfitnesspal is helpful. Just to be aware of average calorie intake and go up or down from there.
Get a cheap step tracker off Amazon or on your phone. Where it for a few days and see average activity level. Then set a step goal like 10,000 steps or something. Just increase overall active through out the day. Maybe add a dedicated walk together everyday.
Those two things will do wonders to lose fat and improve appearance
Get a cheap step tracker off Amazon or on your phone. Where it for a few days and see average activity level. Then set a step goal like 10,000 steps or something. Just increase overall active through out the day. Maybe add a dedicated walk together everyday.
Those two things will do wonders to lose fat and improve appearance
Posted on 11/16/23 at 9:44 am to Slevin7
777 is gonna hate this, but you can out run a bad diet. Just depends on how many miles you are willing to run. Calories in and calories out.
Posted on 11/16/23 at 9:49 am to Aubie Spr96
It’s just a lot easier to get the calories in than burning them out….
Posted on 11/16/23 at 9:51 am to Aubie Spr96
quote:
777 is gonna hate this, but you can out run a bad diet. Just depends on how many miles you are willing to run. Calories in and calories out.
no i agree.... im just too lazy nor have enough time to do that and about 99% of people in the US fall into the same boat so its about bang for your buck.
Posted on 11/16/23 at 9:55 am to Aubie Spr96
Depends on how bad the diet is, there are different levels
Posted on 11/16/23 at 10:34 am to Aubie Spr96
quote:
777 is gonna hate this, but you can out run a bad diet. Just depends on how many miles you are willing to run. Calories in and calories out
This is the mindset of skinny fat beta males.
Posted on 11/16/23 at 11:37 am to Slevin7
My wife gets up early and power walks around our little town for 30 minutes…seems to be a good way to get her body/mind going in the morning.
Something like that could be a good start.
Something like that could be a good start.
Posted on 11/16/23 at 11:40 am to lsu777
quote:
have enough time
This is truly the issue. Trying to ramp up to 50 miles a week and finding the time to do it is very hard.....
Posted on 11/16/23 at 11:46 am to Slevin7
As others have said, diet is going to be key.
Before I say this, know that it is only for a kickstart to eating better, and not a permanent long term solution. Look into any of the popular multi-level marketing diets. Find one that she will stick with, and do that for 2-3 months. The one my wife and I did 2 years ago is called Optavia. There is Weight Watchers, Noom, NutriSystem, Jenny Craig etc. Most of these you buy the food from them, and in our case, that is pretty much all you ate every day. The one we did, you had 5 things from the plan each day, and cooked a healthy dinner each night. It was a combo of bars, shakes, snacks, that sort of thing. I did it from October to Christmas in 2021. Then I switched back to normal food after losing about 30 lbs. Others might trash something like that, but it worked for us. You were basically ordering a month's worth of groceries at one time, and after dropping several hundred on that for each of us, it was good motivation to stick with it for 60 days. I wasn't about to eat junk food or fast food after that.
As far as body composition, find a good lifting plan and stick with it. The few posted already would work great. I ride my Peloton 3-5 days a week, a minimum of 45 minutes with a longer ride on the weekends. Those vary from 60-90 minutes, depending on many things. The plans I follow there are aimed similarly to a linear progression lifting program. For weights, I'm hitting those 3-4 days a week. You can do a ton in a short amount of time with supersets. Adjustable dumbbells from Amazon are great. Start off with a few 5 and 10 lb plates and a set of handles. Or buy something like this:
LINK
Then you can add plates as you go. I slowly built up my dumbbells over time. Started with a set of handles and enough to load each up to 40 lbs, and gradually added over a few months. For your wife, that set will be great for a few months. She may want more variation over time.
Back to the workouts, I don't like to waste time, so my leg day will be a workout that goes back and forth between different movements. Dumbbell squats for 8-12 reps, immediately into dumbbell deadlifts for 8-12 reps. Repeat that 2-3 times. Follow it with some weighted hip thrusts to hit the glutes, and so some lunges, alternating legs. 3 sets of each to start. Then you can either add weights or number of sets once she gets used to it.
For upper body, I like to do a chest/back day, and an arms/shoulders day. Others like to do a push/pull. Either will work. Chest and back would be something like a dumbbell bench press, followed by a row movement. Then do chest fly, followed by a dumbbell lat pullover. Finish it out with a reverse fly to hit the upper/middle back, and pushups. Arms/shoulders, nothing beats curls and triceps extensions. You can find all sorts of different variations on those, just bounce back and forth between them doing biceps/triceps. Shoulder press, lateral raises, and upright rows all work great for hitting the shoulder at different angles.
Before I say this, know that it is only for a kickstart to eating better, and not a permanent long term solution. Look into any of the popular multi-level marketing diets. Find one that she will stick with, and do that for 2-3 months. The one my wife and I did 2 years ago is called Optavia. There is Weight Watchers, Noom, NutriSystem, Jenny Craig etc. Most of these you buy the food from them, and in our case, that is pretty much all you ate every day. The one we did, you had 5 things from the plan each day, and cooked a healthy dinner each night. It was a combo of bars, shakes, snacks, that sort of thing. I did it from October to Christmas in 2021. Then I switched back to normal food after losing about 30 lbs. Others might trash something like that, but it worked for us. You were basically ordering a month's worth of groceries at one time, and after dropping several hundred on that for each of us, it was good motivation to stick with it for 60 days. I wasn't about to eat junk food or fast food after that.
As far as body composition, find a good lifting plan and stick with it. The few posted already would work great. I ride my Peloton 3-5 days a week, a minimum of 45 minutes with a longer ride on the weekends. Those vary from 60-90 minutes, depending on many things. The plans I follow there are aimed similarly to a linear progression lifting program. For weights, I'm hitting those 3-4 days a week. You can do a ton in a short amount of time with supersets. Adjustable dumbbells from Amazon are great. Start off with a few 5 and 10 lb plates and a set of handles. Or buy something like this:
LINK
Then you can add plates as you go. I slowly built up my dumbbells over time. Started with a set of handles and enough to load each up to 40 lbs, and gradually added over a few months. For your wife, that set will be great for a few months. She may want more variation over time.
Back to the workouts, I don't like to waste time, so my leg day will be a workout that goes back and forth between different movements. Dumbbell squats for 8-12 reps, immediately into dumbbell deadlifts for 8-12 reps. Repeat that 2-3 times. Follow it with some weighted hip thrusts to hit the glutes, and so some lunges, alternating legs. 3 sets of each to start. Then you can either add weights or number of sets once she gets used to it.
For upper body, I like to do a chest/back day, and an arms/shoulders day. Others like to do a push/pull. Either will work. Chest and back would be something like a dumbbell bench press, followed by a row movement. Then do chest fly, followed by a dumbbell lat pullover. Finish it out with a reverse fly to hit the upper/middle back, and pushups. Arms/shoulders, nothing beats curls and triceps extensions. You can find all sorts of different variations on those, just bounce back and forth between them doing biceps/triceps. Shoulder press, lateral raises, and upright rows all work great for hitting the shoulder at different angles.
Posted on 11/16/23 at 11:49 am to Aubie Spr96
quote:
you can out run a bad diet. Just depends on how many miles you are willing to run. Calories in and calories out.
Sure but have you ever seen a cross country athlete that looks better than a gymnast
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