Broly's : 5 weeks for a girl to lose weight and firm up, how's this look for a plan?

Discussion in 'Fitness & Nutrition' started by toconnx, Jun 12, 2005.

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  1. toconnx

    toconnx New Member

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    Hey guys, my sister just landed a lead role in a straight-to-video movie and wants to tone up a bit. Filming begins in about 5 weeks and she asked me to give her a workout plan that would help her lose a little fat. She's already about 5'6" 130 and athletic, but she's hoping she can lose about 6-8 pounds of fat and put on some muscle. Simplicity is important because she goes to a WMCA and doesn't know how to do a lot of excercises :

    Cardio 4 x a week (2 x regular cardio, 2 x HIIT)

    Weight lifting 3 x a week

    Day 1 :
    Bench Press 4 x 8
    Flies 4 x 8
    Tri Extensions 3 x 10
    Skullcrushers 3 x 10

    Day 2 :
    Hyperextensions 4 x 8 (nobody is around her to teach her proper DL form)
    Lat Pulls 4 x 8
    Seated Cable Rowes 4 x 8
    BB curls 4 x 10

    Day 3 :
    Squats 4 x 6
    Weighted Lunges 4 x 20 steps (10 / leg)
    Calf Raises 3 x 15
    Side Raises 4 x 8
    Front Raises 4 x 8
    Rear Raises 4 x 8


    Abs every 2 - 3 days.

    I think it's simple enough that she should be able to manage it and hopefully see some results?
     
  2. Werdna

    Werdna Livin' the SLO Life...

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    looks pretty good...although i might add a bit more weights. and stress DIET, DIET, DIET to her, that will be 90% of the results she sees. what is her diet gonna be like?
     
  3. pt

    pt New Member

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    :mamoru: Is that what it's called these days ?
     
  4. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    :rofl: :naughty:
     
  5. toconnx

    toconnx New Member

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    Yea :rofl: she actually mentioned there might be a bath-tub scene :noes: If that is the case, I will not be seeing this movie, but would host for OT because OT > my family.

    Yea, she realizes. It's going to be tough for her since she's a strict vegetarian. We've talked about it and we worked something along the lines of this out for a diet :
    As few sugars as possible, most fruits are being dropped out of her diet. Lots of vegetables (especially Lentils) and nuts. Some dairy. Small amounts of soy (simply because she just doens't like it).Complex carbs such as whole-wheat pasta's, breads, and rolled oats. Most of her food will be different salads and stuff, the only thing she'll be dressing them with is olive oil.

    I forgot to add that she does 3 kickboxing classes a week (not cardio kickboxing, the real thing) - which is why I'm hesitant to give her a routine with more weight-lifting. I think a lot of lifting, the kickboxing, and running 4 times a week might be a bit overstressful on her body considering she's trying to lose weight and is going to be eating at a deficit.
     
  6. FredBull

    FredBull *******

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    i'll host :x::bigthumb:
     
  7. pt

    pt New Member

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    Agreed... especially with the 5 week timeframe.
     
  8. toconnx

    toconnx New Member

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    ib chest exercises for bigger boobs, keegils (sp?) for a tighter vag. /workout plan :eek3:
     
  9. ACURA TL-S

    ACURA TL-S OT Supporter

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    I am going to have to see some pics to determine if this is the proper workout for her.
     
  10. princess0fdiabl0

    princess0fdiabl0 The Hairy Animal

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    if shes vegitarian it should be even easier for her to lose weight, although shes not exactly going to put on much muscle.

    oh and im with acura :naughty:
     
  11. JordanClarkson

    JordanClarkson OT Supporter

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    5'6 and 130 is pretty good already. Have her take fish oil for EFAs to help lose fat and evening primrose for ALs to help gain muscle
     
  12. tryfuhl

    tryfuhl New Member

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    pics god damn it
     
  13. dread

    dread New Member

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    Agreed, in order to fully evaluate the situation we need to have some visuals so we know what we're working with here.:cool:
     
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