wife's dilemma

[texas ATC]

My wife, 5'4", currently 151 lbs, 32 yrs old has been working out consistently since January. I've been to the gym with her and her cardio workouts are high and she was doing some moderate weight work (though usually iso exercises). I started her on a 5 day plan that looks something like this:

day 1 - upper body - bench, back (asst. pull up or lat pulldown or row), 1 bicep exercise, 1 tricep exercise and shoulder...plus 25 min. interval cardio

day 2 - interval cardio, abs - 45 min

day 3 - lower body - squat or leg press, seated/standing calves, lunges...20 min. moderate cardio

day 4 - interval cardio, abs, 45 min

day 5 - chest, back and interval cardio for 30 minutes

She can insert 2 rest days wherever she wants. They say that strength training helps with weight loss, though gains may occur due to lean body mass addition. My question is, are multijoint exercises the right adjunct to weight loss for her or should she stick to iso exercises and really increase the cardio. She has been hovering around 151 for a couple of weeks.

She started NutriSystem two weeks ago and I have tried to tell her to ditch the scale but she is frustrated that she hasn't lost more weight (probably 4-5 lbs since January). She will work hard in the gym, I just want to give her the best advice. Any thoughts on how to tweak the workout? We are trying to look good for our 1 yr wedding anniversary trip to Vegas in early June.

Again, diet and work ethic are there...just want to maximize the effort. Thanks!

[Lady C]

I would say she is doing adequate work. Isolation exercises are inferior, IMO, to compound ones. I would drop all cardio on the weight training days and increase the intensity of the weight workouts.

Maybe more important what does her diet look like? Some say they eat healthy but the term healthy means different things to different people.

[gymgirl]

Originally Posted by Lady C

I would say she is doing adequate work. Isolation exercises are inferior, IMO, to compound ones. I would drop all cardio on the weight training days and increase the intensity of the weight workouts.

Maybe more important what does her diet look like? Some say they eat healthy but the term healthy means different things to different people.

HI, Texas ATC

I agree with everything Lady C posted, especially regarding the diet. What are her meals looking like, when and what is she eating, also how much?

It's great that she is in there doing the work though, that is a great start. maybe just a few tweaks will make a difference. Also it sounds like you know this, but your wife needs help understanding that the scale weight isn't the best judge of how she is doing. Do you guys train at a gym or home? it might be worth her getting her body fat precentange and circumference measurements taken that way even if she isn't losing pounds she can look at measurements and bodyfat as a guide to see what is and isn't working.

[CF-OC_gal]

Try switching to fullbody workouts with compound exercises. They really eat up calories in one session.

How lucky she is to have your help.

[texas ATC]

Thanks for the input...so you think cut out all cardio on weight lifting days for more calorie burn, huh?

Like I said in my post, she is doing NutriSystem which really controls portions. If you aren't familiar, you supplement the meals with fruit, vegetable and protein sources from time to time. She actually gave up fast food for Lent so, yes, the diet seems to be in order.

We train at the gym. I have been getting some good, visible results, muscle wise and I think that is what might be frustrating. Thanks for the advice.

[Lady C]

An intense weight lifting session WILL burn more calories post workout than cardio will. The session needs to be more than just isolation machines. It needs to target the big muscles like quads, hams, chest, lats, etc.

How many meals a day is she eating? If it is only 3 it may not be enough to keep the metabolism boosted.

NutriSystem might work for her in the beginning but it is NOT a long term solution. She needs to learn how to fix her own meals and eat properly. I did check out some of the foods and they seem to be too low in protein, IMO.

[texas ATC]

Thanks for the feedback, Lady C...yes Nutrisystem is getting her through the month. The plan calls for supplementation with "real" food items. Example, she has the NS cereal in the morning but can add an egg or other protein source and yes, she is snacking through the day (healthy) to keep the metabolism fired up.

She has been on the plan that I put her on for about 4 weeks. I want to change things up in about 2 for her. Any suggestions? Thanks!

[LiftGirl]

I am wondering why you are having her work back and chest twice a week, but legs only once a week?

I believe she needs more compound exercises and less (or no) isolation exercises.

I also agree with LadyC that nutrisystem is not a long-term solution. She needs to be thinking in terms of how she is going to eat for the rest of her life. What happens when she loses the weight and goes off nutrisystem? If she hasn't learned how to fix proper meals, she might just put the weight back on again. I think that's what LadyC is trying to say.

[texas ATC]

At this point, I am having her ease into legs, but will probably break into a upper/lower split and work each 2 days a week.

She has had success with Nutrisystem before, so that is why we started now. As I am eating clean right now, cutting out sugar/processed foods, etc she will be able to pick up when she is done.

Can you give me your idea of how 5-6 days at the gym should be spent better than what she is doing right now (weight training v. cardio)? Thanks.

[LiftGirl]

You say she had success with Nutrisystem before, but obviously, she either did not reach her goal, or gained the weight back, because she's back on it.

Legs are the biggest muscle in the body, therefore, working the legs will offer the most calorie burn. Also, the muscles should all be worked evenly. You don't want to do upper body twice per week and legs only once.

[texas ATC]

Thanks, LiftGirl...yes, obviously she gained the weight back (newlyweds, we were bad!). As I said earlier, I want to incorporates legs twice a week. What I wanted to know was, like my last post, what would be a better plan to maximize the 5-6 days spent in the gym?

[Lady C]

Personally, I like a 3-day split with cardio in between. That is 5-6 days per week. Something like this.

Su: Cardio & Abs
M: Chest, Triceps, Biceps
T: Cardio & Abs
W: Legs
H: Back, Shoulders
F: Cardio & Abs
Sa: Rest