Help Please, Sister looking to get healthy

First off, my sister's stats:

19 years old
5'7"
about 140lbs

As of now she "works out" about 5 times a week. Her workout includes a walk on the treadmill for 15 minutes at the speed level of 3.6. Then she does an incline press (2 sets of 10 not adding weight). After that she does a pullup-type deal (2 sets of 10 not adding weight). Then she does a leg press (2 sets of 10 not adding weight). Lastly she does her crunchers (1 set of 20 straight, 1 set of 30 alternating right and left abs). This workout does NOT change, it is the same all 5 days.

I'm looking for help on diet more so then the workout. I'm not sure how much fat, caleries, carbs, protein, etc. she should be eating. Could you please suggest a whole day's or whole week's meal plan?

Also, I know she needs to do better cardio and a more rounded weight training program. If you'd like to suggest on this we'd be open to suggestions.

Finally, she is opposed to using steroids and stuff like Clen and ECA's. Could you suggest something here? Will creatine be beneficial for her?

Please, open and ready for advice. I'm just not experienced training women. Thanks in advance for any input!

Thanks again,
jay

First of all, I would suggest she make her cardio 30 to 45 minutes instead of only15 minutes.

Does she do any biceps, triceps, squats, lunges?
I'm unclear on the weight she's using.
Is she just going through the motions and not challenging herself?

She IS just going through the motions. When I have her put on more weight, she complains that it hurts her.

You have any nutritional advice? I tell her that's going to be 90% of her results right there.

I forgot to mention her goal. She just wants to be thinner. Maybe lose about 20 lbs or so. I do agree about the cardio.

Thanks

And I'm sorry, no she doesn't do bicept, tri, lunges, etc.

I'll work my patience and help her with that. I just finally got her to go to the gym regularly without whineing which is a great accomplishmet in itself.

Look at it this way bro. Is she wanting to do all this.. Anyway, figure it out like this. I will assume that she wants to drop weight and tone muscle. So hear we go. cal. 1680 broken up into 5 meals a day. Eating every 3 hours. 336 cal per meal. 29g of protein, 38g of carbs. 7.5g of fat every meal. This should help out some. Cardio has to change though.

Copy this down and give it to her...

Every other day allow 60 minutes in the morning for cardio, preferably within 35 minutes from when you wake up…

Ten minute warm up followed by 40 minutes of aerobic exercise followed by a ten minute cool down.

Warm up should allow you to achieve your performance heart rate. (25 beats per 10 sec. or 150 per minute.) Starting off slowly at first. I would prefer you to walk on a treadmill to begin with. You can also use a stationary bike if you prefer. If you do not have access to equipment, you can walk outside. In the beginning a machine will allow you to get used to your heart rate range.

Your aerobic exercise should be 85% of your target heart rate. To achieve this check your pulse for 10 seconds, you should be at a rate of 25 beats. If you are over this then back off on your intensity and recheck. If you are not at 25 beats then you need to increase your intensity and recheck your heart rate. You can swing your arms more if you are having trouble achieving your performance heart rate. Note that some days will be easier then others so do not assume you are at the same rate as on other days because you feel the same. Always check every five minutes to make sure you are obtaining your performance heart rate. If you are using a monitor allow your rate to be around 150 beats per minute checking periodically.

Your cool down should allow you to slowly bring your heart rate down to a normal level. Try not to just stop after your aerobic activity. Allow your body to cool down and remember to always stretch when you are through. If you do not have the time to do cardio in the morning then you can always do it in the evening. The most ideal time to burn fat is first thing in the morning. If you can fit it into your schedule sometimes it will be fine. Also, if 40 minutes is to difficult in the beginning than start with 30 but increase gradually each time you do cardio until you get to 40 minutes.

Perfect!

jaywooly said:

And I'm sorry, no she doesn't do bicept, tri, lunges, etc.

I'll work my patience and help her with that. I just finally got her to go to the gym regularly without whineing which is a great accomplishmet in itself.

Click to expand...

Sounds like she needs some internal motivation!

True. Is she really doing this for herself or for someone else?

Have her read Body For Life as a start. There are a lot of motivational/inspirational stories... tons of pictures of people's transformation accomplishments... but most of all, it lays everything out for you in simple and easy to follow steps!

Worked wonders for myself, my wife, my mom, my dad...

She's doing it for herself (she says). I thank all for their wisdom