Female Needs to lose weight! Help!

[thatdguy]

I have a female friend who has gained some fat over the last year and she wants to lose about 15 lbs.

she eats very little carbs and used to be fit. She doesn't exercise as much as she should, but even when she did this year, she wasn't taking off weight.

she does about 20 minutes of cardio 5 to 6 times a week and hits weights (not to failure) for 20 reps.
she works out each body part about once a week in 3 days

My advice is this:
Do 45 to 70 minutes of cardio 3 to 4 times a week
Workout to failure (6 to 7 sets per body part) from 20 to 30 reps to failure
No carbs after 5pm

any suggestions on what changes you would implement AND what supplements that are out that really work?
thanks

 

[calibaby1]

I am by no means an expert, but I have never had problems keeping weight off, rather the opposite.
The best way for myself and some of my friends is not longer workouts 3 or so times a week but rather 45 min to an hr for six days, one rest day and then on it again.
As for just saying that she does not eat any carbs...not enough info on her over all diet to form a well balanced oppinion., a well balanced diet and frequent small meals have helped me speed up my metabolism...thus burning more fat.

TTYL,

 

[saudades]

Well said, Calibaby1. If you don't have the diet down (and that includes frequency and timing), then it won't happen.

 

[teedubgee]

Yeah, here's how I see it. She could use pretty much any routine she wants, but there needs to be a good amount of intensity in every workout. Second, her diet has to be on point. I contribute all my cutting to a well planned diet. Also, jus throw some cardio in there a few times a week. Seems like her cardio is fine, but her diet needs to be evaluated and she might need to put more effort into her workouts.

 

[mikeswift]

another add to these great replies is a Heart Rate monitor, I find that a lot of people think or feel like they are working hard but in reality they aren't getting their HR high enough to burn fat.

 

[mcgaret]

That is a good point. And you always have to bump intensity - the body adapts
fast. I would go with Calibaby1 - cardio 6 days and mabey weights 3 days with
one day off while cleaning up diet. You say little carbs - have her log (honestly)
her diet for a couple of days, then tweek it. I have done that and it is a eye
opener from what my diet really was to what I told people it was. Keep us posted.