Best concept for weight loss ? circuit, split programs, super setting ?
So i have been training clients at my gym now and im a new personal trainer. Many clients that i have trained there main goal is to lose weight now besides teaching them nutritional things and what they should be eating, in your opinion what is the best program to prescribe for weight loss clients and would you prescribe that program for beginners, intermediate and advanced clients ? the only difference in each is the exercise difficulty ?. I was told that no matter how advanced or how new the client was the best program to prescribe is a fullbody circuit which you do twice in that session only thing you change is the exercises and its in this order ( lower body, upper body, full body exercise, abs and than HIIT ). I have been doing that for clients and they enjoy it ? if i see them twice a week i make two different programs with two different circuits in each ? what are your opinions on this and what programs do you guys prescribe for your weight loss clients ? super sets ? split programs ?
Take care and good luck.
1) Focus on compound, multi-joint exercises and working major muscle groups. For those looking to lose weight, single joint exercises don't elicit the best responses and are best left for things such as injury prevention and bodybuilding.
2) Ask "How can I increase the amount of muscle/effort/activity/movement for a particular exercise?" Small changes can add up; going from a machine to a free weight, from seated to standing, adding instability for examples.
3) Losing weight or maintaining a desired weight comes from "simply" expending as many or more calories as you consume. Putting nutrition aside (though equally important!), I teach 4 concepts with my Weight Loss Clients: 1) increase the amount of calories burned in the workout - I do this by increasing volume by supersetting, circuits, and adding active rest between sets, among other things; 2) Increase the amount of calories burned immediately following (EPOC) and up to 24 hours after the workout; using intervals, HIIT, and Tabata for examples; 3) Include weight training exercises which will help create lean muscle gain to increase metabolism and burn more calories long term; and 4) incorporate activities, movements and exercises that develop and increase performance - those able to perform activities at a higher level not only gain better results from an exercise program, but are more likely to participate in a greater variety and amount of physical activity outside of structured exercise.
LaRue, I'd love to see your articles. Let me know how I can find a copy or you can email me at email@example.com.
I also agree with LaRue and Jonathan that each client will have an individual approach and one size will not fit all with regard to your approach. Most of my clients are weight loss and, in general, circuits and high intensity intervals are very beneficial and effective for weight loss (along with guidance in clean, healthy eating of course). They both keep the heart rate elevated and increase muscle. A great combination. Multi-joint exercises will burn more calories than working isolated muscle groups.
Also, personal intensity is a factor. I work with a lot of women, and have them lift weights to their own full potential. More muscle equals more calories burned and better metabolism.
I like to mix things up a lot for muscle confusion. Eventually, your clients will need things mixed up a bit to avoid plateaus. Again, there is no one protocol that will work for everyone.
Best of luck to you! (LaRue, I too, would love to read your articles. I'm at firstname.lastname@example.org. Or, let me know how to get in touch.)
What ever period I am working a client, I will usually change it at around 6 weeks or less if they are becoming stagnant.
Generally speaking I am a true believer in mixing things up as often as I can while keeping my client challenged and interested.
Giving nutritional advice is another story. It's important to stay within your scope of practice.
Being certified with a Nationally Accredited Organization is extremely important. You will learn how to work with progression in an intelligent manner.
I noticed from your profile that you don't have a certification listed.