Training Advice for my Girlfriend

[JJI87]

Hey ladies. I feel pretty odd posting here, but I figured that this would be the best place to ask. So thank you in advance for your help.

My girlfriend of 4 years wants to get back in the gym. She's been dieting for about 3 weeks so far and doing cardio every day and so far she has lost 7.5 lbs. Yay girlfriend.

She has been eating great, lots of green veggies, proteins, low carbs. Chicken, whole wheat, etc.
(She cannot eat almonds or peanut butter because she is allergic to nuts!)

Anyways, she would like to lose probably another 15 lbs. Her ideal weight is 140, and she weighs 154.5 now. She would also like to get toned, not jacked, but toned.. I could give her a routine, but, here's the clincher...
She's physically limited to somethings.

The weight gain started 2 years ago after she got in a freak accident and seriously injured her ankle. She tore all 3 ligaments and her achilles tendon. She was not able to walk for 4 months and could not do physical activity (gym) for about a year.
So she wants to get down to 140, her weight before the injury.

She can't run because it really hurts her ankle, so she does the eliptical. What exercises would you ladies recommend for her to do to get toned without hurting herself?

All help is appreciated. Thanks so much.

[JJI87]

Oh, also. I said she weighs 154.5...seems like a lot for a girl who is 5'5, but she really does not look that big. I guess she "hides" her weight well.
her:
http://photos-d.ak.********.com/phot...54843_1043.jpg
http://photos-a.ak.********.com/phot...203448_930.jpg

[sacha2]

Your girlfriend is beautiful!

As for the foot injury, she can just keep going with the elliptical. Keep the diet on track. If she is able to do the bike, then that is a good option as well. Swimming is an excellent weight-bearing activity. My 50 year old mother (who has a metal hip joint) does swimming!

As for the toning, she cannot get jacked. That is not physically possible for women without the use of drugs. Women who "borderline" between toned & jacked are women who eat clean 100% of the time and work out for hours and hours each day. Very few have that dedication.

Just do any other regular exercise routine (bench, dips, etc). She may want to consult a physiotherapist for lower body exercises. I can imagine a lunge might be painful.

[Twerp]

You look pretty lean, get her to train and do exactly the same thing you do (less the exercises she can't do because of her ankle).

Hey ladies. I feel pretty odd posting here, but I figured that this would be the best place to ask. So thank you in advance for your help.

My girlfriend of 4 years wants to get back in the gym. She's been dieting for about 3 weeks so far and doing cardio every day and so far she has lost 7.5 lbs. Yay girlfriend.

She has been eating great, lots of green veggies, proteins, low carbs. Chicken, whole wheat, etc.
(She cannot eat almonds or peanut butter because she is allergic to nuts!)

Anyways, she would like to lose probably another 15 lbs. Her ideal weight is 140, and she weighs 154.5 now. She would also like to get toned, not jacked, but toned.. I could give her a routine, but, here's the clincher...
She's physically limited to somethings.

The weight gain started 2 years ago after she got in a freak accident and seriously injured her ankle. She tore all 3 ligaments and her achilles tendon. She was not able to walk for 4 months and could not do physical activity (gym) for about a year.
So she wants to get down to 140, her weight before the injury.

She can't run because it really hurts her ankle, so she does the eliptical. What exercises would you ladies recommend for her to do to get toned without hurting herself?

All help is appreciated. Thanks so much.

[JJI87]

Your girlfriend is beautiful!

As for the foot injury, she can just keep going with the elliptical. Keep the diet on track. If she is able to do the bike, then that is a good option as well. Swimming is an excellent weight-bearing activity. My 50 year old mother (who has a metal hip joint) does swimming!

As for the toning, she cannot get jacked. That is not physically possible for women without the use of drugs. Women who "borderline" between toned & jacked are women who eat clean 100% of the time and work out for hours and hours each day. Very few have that dedication.

Just do any other regular exercise routine (bench, dips, etc). She may want to consult a physiotherapist for lower body exercises. I can imagine a lunge might be painful.

thanks, she's gorgeous...i'm absolutely crazy about her.

Besides cardio, what exercises do you recommend for her?

[JJI87]

You look pretty lean, get her to train and do exactly the same thing you do (less the exercises she can't do because of her ankle).

i'm naturally lean...i'm actually trying to get bigger...haha.

[Twerp]

Even still, there's a misconception that women should do a different workout than men, chauvanist pigs that we are If you want to get her involved in a workout, get her to workout with you. She can tweak her workouts and diets later to suit different goals, but for right now she'd benefit fine from training with you.

[JJI87]

Even still, there's a misconception that women should do a different workout than men, chauvanist pigs that we are If you want to get her involved in a workout, get her to workout with you. She can tweak her workouts and diets later to suit different goals, but for right now she'd benefit fine from training with you.

so you're telling me she should bench, deadlift, squat, all that ****??

she just wants to tone up..

[Twerp]

Yeah, I'm telling you she should bench, deadlift, squat and all that ****. Adding muscle will increase her metabolism, first of all - but bulking vs. toning is more a function of diet than it is a function of training....

[sacha2]

so you're telling me she should bench, deadlift, squat, all that ****??

she just wants to tone up..

Yes.

Us "slim, tone" females do those things. We do crossfit too.

3lb pink dumbbells are for our grandmothers. And even my grandmother will outgrow that.

[JJI87]

Yes.

Us "slim, tone" females do those things. We do crossfit too.

3lb pink dumbbells are for our grandmothers. And even my grandmother will outgrow that.

i don't really know much about female routines...but apparently there isn't much of a difference.

thanks for your help everyone.

[freebirdmac]

We do the same things you guys do. There is NO difference. Keep repeating that. Oh and that women won't get bulky

[WANNAGETHEALTHY]

She should be able to do all the seated workouts, bench press, seated dumb
bell workouts. She will do fine.

[WANNAGETHEALTHY]

Squats might be a bit painful.

[Whiteheart]

Your girlfriend is beautiful!

lie

[JJI87]

lie

bro, or should i say, little man...is napoleon syndrome kicking in? no need to be a dick. i think my girl's a ten.

[ChicagoChef]

lie

WTF???

She's beautiful!

[Whiteheart]

bro, or should i say, little man...is napoleon syndrome kicking in? no need to be a dick. i think my girl's a ten.

Im bigger than you and outlift you so shut the **** up you ugly vagina.

[icklyd]

She is very beautiful. I do think she may have dense fast twitch muscle fiber from the photo (lucky!) But if she stays in a range of 2-3 sets of 12-15 reps she should tone rather than build bulk. Resistance should be what she feels she is maxing out at 12-15. Water aerobics would be a good addition to cardio. I have a client that was paralyzed for appox 6 mo.s she has benefited greatly from aqua aerobics. Also, I have her doing squats, plies, lunges- w/ the ball, (she still has little feeling in her feet and has balance issues) Place ball against wall positioned in lower back and squat, lunge etc there. Add dumbells when comfortable w/ form. I'm thinking this will alleviate some of the pressure on her ankle while keeping her balance.

[JJI87]

Im bigger than you and outlift you so shut the **** up you ugly vagina.

LOL. you're 5'4. once again. you're 5'4. quit trolling...you seem to get on everyones nerves here.

[purplepancho]

Im bigger than you and outlift you so shut the **** up you ugly vagina.

.........
No need to act your shoe size here!!! Talk about a insult......For someone with a picture that looks like it was taken from a dark batman movie and have nothing positive to say........... i would keep quiet...............




You get the honourary head shaker award!!

[bull.dogz]

She is beautiful and like the others have said, she can pretty much do any exercises that you do except the one's that would bother her ankle. She may want to keep her ankle wrapped just in case with the cardio so that she doesn't injure herself.

[Whiteheart]

.........
No need to act your shoe size here!!! Talk about a insult......For someone with a picture that looks like it was taken from a dark batman movie and have nothing positive to say........... i would keep quiet...............




You get the honourary head shaker award!!

YUR GAY.

[Open Palm]

SORRY WOMEN FOR POLLUTING YOUR SECTION WITH TESTOSTERONE FUELED BULL **** .

Question: I'm in the same spot as the OP, but my girl does not have any physical limitations, she's just never worked out seriously before. I have a good solid routine and am very knowledgable, should I just apply my training to her for the most part? And how many calories should a 5'2", 130lb girl consume to get down to 110-115?