Client who is an 36 year old, female athlete wants to lose 15 lbs in 8 weeks...realistic?
My client plays soccer for adult leagues 6-7x week and feels that she has gained weight the last few years and wants to fit back into her old jeans. She is already pretty fit but just wants to really dig in and be at her healthiest max. I have started weight training with her mainly, since she already is cardiovascular fit.
Perhaps expanding her goals to consider body fat percentage, circumference of waist, thighs and upper arms and heart rate recovery might broaden her focus. I once heard a quote that "flat abs start in the kitchen." Here's hoping that you can direct her toward some good resources so that she can also improve her eating habits because exercise alone isn't enough. I've found that when I have a client with a short-term weight loss goal, they are usually pretty happy when they get most of the way to their goal even if they don't achieve the initial goal. If her goal is a healthy one and you get her on the right track, let's hope she'll stay with you until she reaches it even if it takes longer than she'd like. Good luck with this.
I would let your client know that her goal is possible but not realistic. The reason I say that is because healthy weight loss is about .5-2lbs per week, so assuming that her max weight loss can possible be 16lbs, I would aim to make her goal more realistic. There are a few things that would have to be addressed such as her eating, resistance training program, and cardio mode. These would have to be tweaked due to her already being fit, and would have to push her more than what she is doing. She wouldd also have to do more than what she already is outside of training with you, and i would let her know that the adult league soccer helps her maintain but she would have to exercise more to reach her goal.
Hope this helps!
Female-44 yrs old. Lost a total of 30 lbs in 5 months. First 15 lbs came off in about a month (water weight) she started the Jenny Craig diet. She saw me twice a week, and did cardio 4 times a week. After the first month, her weight slowed down to a healthy weight loss of 5/7 lbs per month.
Male- 48 yrs old. Lost a total of 30 lbs in 4.5 months. Lost 14 lbs in 1.5 months (again mostly water weight) then averaged out about 4/6 lbs per month. He saw me three times a week, and cardio three times a week.
I find it is realistic, but must be monitored and reminded the quicker it comes off CAN be dangerous and can be put back on. So watch over their nutrition. Cleaner eating is less calories. Calories in vs calories out. Im sure you know that though! :)
My client's BMI is 25.9, Body Fat 30.6% and Body weight 174.4
Her diet is pretty squeaky clean: eats from local organic farms, vegan, only fat that I have seen in her diet is from almond butter or yogurt. She has an extreme personality. So she is either all in or all out. So she tends to binge eat. What about do you think she is under-eating and therefore hitting a plateau?
I hope that this helps.
So many people say they eat well and that may be true, but they eat "alot" well.
I concur with Susan above, it's doesn't equate.
Weight loss is a scientific energy balance system.
Your client can succeed but first she has to be honest with herself.
Like Susan said, a food journal could prove useful, but only if the client is willing to be honest when tracking her intake. Therein lies one of my biggest issues with self-administered diet assessments.
Mac Dodds M.A., Certified Strength and Conditioning Specialist