Puttin the parents to work.....

[hornedfrogs07]

Ok, so I've finally convinced my parents that the only way they're ever going to lose weight is to increase LBM, along with doing cardio and a decent diet to burn fat. So, now that I'm home for the summer ()starting this Monday, I'm takin em to the gym 3 nights per week.

I need some ideas as to what kind of workouts they need to be doing, since I know they're not capable (or needing) the same type of workouts that I do.

Both are mid-40's, in good health except for being a little overweight. Other than that, my dad has bad knees from playing catcher from little league through college, and has had old-school ACL surgery on the right knee, back when he was in college. Bad knees in general. My mom, on the other hand, had a wreck her senior year of high school, and almost lost the right leg (i.e. ALL thigh muscles torn), so she has (assuming, here) severe scar tissue formation since she really didn't do a rehab after getting out of the cast and all - very little strength in the area.

I know squats are out, for now at least, until I get em started pretty well. I'm planning leg press instead.

Right now, I'm thinking full body workout 2-3 nights per week for at least the first month to six weeks, and I need some ideas on what will be the most beneficial exercises to them, other than the compound movements like bench and (in this case) leg press.

Thanks for the help guys. This is something I've never really thought about, because I've always focused on what I was doing.

 

[Vennom96]

Well obviously, like you said, they're goals aren't the same as yours and they're not out to win any shows or slap on 40 lbs of mass or anything like that. So w/ that in mind, I'd just have them do some basic movements, that are fun (or at least that they dont mind doing) to keep them interested and motivated. What I mean by that is they're in they are parents and in their mid 40's and aren't bodybuilders so if you have them doing squats and deads, they're gonna be miserable and not want to keep working out. I'd just have them do a little bit of cardio and some basic movements like a few sets of curls, tri extensions, some shoulder presses, maybe a few seated row or lat pd's. By doing that, that'll get them some exercise, get thier heart rate up, and helping their health while they can still enjoy it. Thats just my opinion though....

 

[jackcity10]

i cant really help you at all. but one thing about fat loss that i learned on this site is that fat loss is proportional(sp?). like you cant just loose fat off your stomach, or just loose fat off your legs. that probly doesnt matter much but whatever.

i think at that age some cardio can be pretty fun. maybe for the first weeks start them off just on the treadmill or eliptical machines at your gym. after your sure they can handel a little workout, maybe take them hiking, bike riding, swimming. all of those can be a great workout that would surely burn calories. i think just getting them more active in general would make them alot healthier.

 

[Insane_Man]

www.hypertrophy-specific.com

Look at the example workout and recommended exercises.

 

[pullinbig]

i would start them off like i do my new clients (new to the gym). and oh yeah i am 45 so watch the age comments.

Day one:
Dumbell Bench Press or Bench Press 2 x 6
Dips 2 x 12
upright rows 2 x 8
heavy ab work 2 x 8

Day two:
leg press 1 x 20
Stiff leg deadlift 1 x 15
Wide Grip Chins or pull downs 2 x 8
Supinated Grip , narrow grip chins or pull downs 2 x 8
wide grip straight bar curls 1 x 8 (dont cheat)

calves your choice 2 x 10

cardio thress times per week 45 minutes at a moderate pace. walking. if you are on a tread mill 3.0 - 3.5 no incline. if they cant do the cardio for the full duration then have them do what they can and build up.

adjust as neccessary do to you mama's leg.

 

[Uk Boy]

Also I would add in some Test and Decca for dad and maybe some Prima for the old girl.
Just kidding. Like the other dude said, its very important that they enjoy it from the beginning so keep it easy and light. Some cardio at an easy pace and some basic movements with some light weight. Dont try and throw them into a regimented routine first time. Just go round the gym with them and let them try all the different machines. Also dont have them working too hard as this can be very of putting for the new trainee.

 

[hornedfrogs07]

i would start them off like i do my new clients (new to the gym). and oh yeah i am 45 so watch the age comments.

Day one:
Dumbell Bench Press or Bench Press 2 x 6
Dips 2 x 12
upright rows 2 x 8
heavy ab work 2 x 8

Day two:
leg press 1 x 20
Stiff leg deadlift 1 x 15
Wide Grip Chins or pull downs 2 x 8
Supinated Grip , narrow grip chins or pull downs 2 x 8
wide grip straight bar curls 1 x 8 (dont cheat)

calves your choice 2 x 10

cardio thress times per week 45 minutes at a moderate pace. walking. if you are on a tread mill 3.0 - 3.5 no incline. if they cant do the cardio for the full duration then have them do what they can and build up.

adjust as neccessary do to you mama's leg.

Sorry, didn't realize you were an old fart.

Yeah, I'd pretty much come up with something like this, all lifts are 2-3 sets, 8-10 reps:

Day 1:
Bench/Dumbell Bench,
Shoulder Press (or other shoulder work)
Tricep Ext.
Curls
Rows (most likely seated rows)

Day 2:
Leg Press
SLDL
Lunge
Leg ext
Leg Curl

I'd thought about splitting it up Chest/Shoulder/Tri, and then Legs/Back/Bi's like you have up there, but I figured something like this would be more economical for the time I've got to work with.

They both already walk 30 minutes or so 3-4 times per week, fairly fast pace. Cardio is taken care of really, even though they both hate it, but I finally convinced them that the only way to really keep the weight off is to add muscle to speed their metabolism up.

What my goal really is, is to get at least one of the two of them into the habit of going to the gym, so that they'll keep doing it after I go back to school in July.

 

[pullinbig]

you may have to pay them. i wouldnt go over 2 work sets. 1 - 2 is good.

 

[hornedfrogs07]

you may have to pay them. i wouldnt go over 2 work sets. 1 - 2 is good.

Probably bout right for these two lazy suckers. Good point.

 

[pullinbig]

what? paying them? lol

 

[hornedfrogs07]

what? paying them? lol

Nope. I'm a broke-ass college student, remember? I'd just be giving their money back to them. lololol.

Update: My dad's having a lot of stress at work right now, so I'm not pushing him to go for a while. My mom keeps making up bullshit excuses to get out of going. Laziness disgusts me.