OK, heres the deal.......

My sister is just moving back home from school after being away for a few years, and she has gained a little weight. Right now she is dieting and taking these kinda speedy pills which i dont like, but it is making her lose weight. She has also been doing a little bit of cardio, but not much. Maybe running 2 times a week for 30 minutes. Her diet isnt great, but she does eat kind of healthy, but she just doesnt eat a lot. Maybe one meal a day with a few snacks like hummus and bread or a protien bar.

She has asked me to help her get back into shape. So i figured that a better cardio program and some light weight training would be perfect for her. She only needs to lose maybe 10 lbs. but she needs to put some muscle behind it so she doesnt get "gigely" (sp?). I dont really know what would be a good weight training program for a girl though? Everything on her is more or less for guys trying to get big, but she doesnt want to get big, just a little more toned and defined.

Here what i was thinking...................

Cardio 4-5 times a week - Running 30-45 minutes

Full body weight lifting with 10 lbs dumbells doing sets of 15 (?)
2-3 sets per muscle group three times per week.

Help me out guys...... any advice or any good articles about womans weight lifting? Or even better is there a womans on here with some advice