I suppose the two of you could work out together, and see some productive results. However, this means that you will have to refrain from socializing and talking too much. You're there to get a workout in, not chit-chat.
One possibility is the two of you start off with some light-intensity cardio. Since her aim is to lose bodyfat, she must do
lot's of cardio. She won't achieve those goals using a muscle-bound guy's workout program.
Since you're skinny, I'm assuming that you don't do a whole bunch of cardio and you like to lift weights. I'm just making assumptions here, so correct me if I'm wrong. If that's true, then the two of you should start off with a 10 minute warmup on the treadmill, elliptical, bike, or stairmaster. Then when
you are done with
your warmup, hit the weights while she does another 20 minutes. While she's doing cardio, have her take her pulse every 5 minutes and make sure she's in the 120 to 140 beats per minute zone. However, her heartbeats per minute should be lower for warmups and warmdowns.
So:
- 10 minute warmup (both of you).
- 20 minute medium-intensity cardio (her).
- 5 minute cooldown/warmdown (her).
That's 35 minutes total for her. Made up of 15 minutes of light-intensity work and 20 minutes of medium-intensity work. As her health improves over the next few weeks, she should be able to increase the duration of her medium-intensity work. But that will come in time.
When she is done with all her cardio, you should be almost finished with your workout in the weightroom. By this time, have her do some full-body exercises with you. Have her do things like:
Legs: Squats (on the Smith Machine or barbell), Lunges, Stiff-Leg Deadlifts, Machine Leg Curls, Machine Butt Blaster (most women love these), Calf Raises.
Back: Cable Lat Pulldowns, Cable Rows, Dumbbell Rows, Reverse Flies.
Chest, Shoulders, and Arms: Flies, Dumbbell Shoulder Presses, Front Raises, Lateral Raises, Curls, Kickbacks.
By the time she's done with cardio, she will be tired. Just have her pick one exercise from each group and have her perform something like 3 sets of 20 repetitions with light weight.
After you're both done with the weights, stretch together for about 10 to 15 minutes.
The most important thing for you to do is to cater to her needs. What I listed above is only an example of the many possiblities that the two of you can do. But you need to find out from her what she likes to do, what she is unable to do, ect. Then cut out the things that she doesn't need, and include more of the things she does need.
Nutrition will be one of the most important factors that will determine whether she loses weight or not. If not, then the most important.
In general, she will have to cut down on her overall Caloric intake. However, she shouldn't go to the point to where she is absolutely starving herself. That will have some serious negative effects on her health if she deprives herself of too many nutrients.
There's a simple formula that still holds true today:
Calories In (food) = Calories Out (exercise) = Weight Maintenance (her weight stays the same)
Calories In < Calories Out = Weight Loss
Calories In > Calories Out = Weight Gain
For better and more in-depth detail on nutrition, go here:
http://www.extremefitness.com/forum/...splay.php?f=13
Hope that helps.
Girlfriend's hitting the gym and diet: need help
