Mid section workout
I have a client who is 125 lbs with 25% body fat, she is toned and lean except for her mid section. We do Pilates ab series and other Pilates excercises, ab machines, crunches, full sit ups with weights, and we've gotten into hoola hooping, still this is where most of her problem area is. Are there any different things we can do? Or some dietary change that may help?
thank you for clarifying your client's exercise routine. Obviously, you have already implemented the cardiovascular and weight training regimen that I had mentioned.
By your description, your client is of an age where a percent body fat of 25 % is already below the range which would be considered ideal. That is great. It still means that, at a weight of 125 lbs., about 31 lbs. of her weight is fat weight. I assume that she does not need to lose body weight. So her only other option is to try to reduce her percent body fat even further which, considering her current exercise status, may be very difficult as it would mean even more exercise with the resulting increased risk for injury.
It is still my personal opinion not to work this 'problem area' any more than the rest of the body to make sure that she is not 'spot-building' as spot-reducing is not possible.
It's the best fat burner out there
Perhaps she might need to do more cardio.
The only way to achieve a lean stomach is to get a lower % of body fat.
To do this you'll have to review her diet and nutrition and streamline it towards leaner foods.
Working out should be a mix of full/total body exercises. "Targeting" a body part doesn't work and this is especially important for the stomach and surrounding areas.
I have a few comments here: 25 % body fat to me is not 'toned and lean'. Depending on her age, it may be quite acceptable but I would not expect to see a defined midsection which she obviously would like.
What I would start with is a cardiovascular program, and then maybe some OVERALL weight training instead of all the stomach exercises. While doing all those crunches may be tempting but you may only end up building muscle mass in an area where you client does not want it (abs) while accomplishing nothing because spot reduction does not work.
This would be my course of action rather than looking at dietary changes. Those may be necessary if your client needs to lose weight but that does not seem to be the case if I interpret your description correctly.
You mentioned that your client does cardio 4X weekly. Is it steady-state, or is she also doing some interval training? Regarding the mid-section, you referenced several abdominal exercises which emphasis spinal flexion, in order to maintain muscular balance and spinal stabilization and mobility be sure to incorporate appropriate exercises for spinal extension. 25% BF is probably within the healthy range, however where subcutaneous and visceral fat is stored varies individually. Exercise and dietary intake can go a long way to influence our body composition, but minimal impact on how and where our bodies store fat.
Keep encouraging your client to better health and fitness as it will serve her well in years to come.
yours is a common problem, especially here in India where people have a sweet tooth. The solution to this problem have been the same since decades. doing excess abdominal exercises will have no effect on the body fat percentage.
the safest and the best way to target the belly fat is through leg workouts. age will not pose any difficulty in your case since the client has been working out hard under your guidance. the first and foremost exercise should be free barbell squats, not on the smith machine, followed by lunges and leg presses and so on.
the problem with aerobics is the same, you lose weight not fat.
second most important step is the diet, in fact this should be first.
right clean foods, no fad diets, proper supplementation with required antioxidants will give you sure shot results. i can vouch for this because i have trained hundreds of males and females in India, on whom even the best gyms have given up, and they had shown excellent results, all because somewhere down the line they got too complicated and forgot the basics.
all the best.
Thank you. This may be a good solution. She never wants to work on legs, she thinks she will look bulky. As you know, when a client doesn't get the results they want working with one trainer, they get stuck in their mind about what works and doesn't work. I will try this with her, and of course work on dietary changes. We were speaking about her getting her hormone levels tested for low estrogen or too much cortisol in her body, and incorporating meditation and other stress relieving methods into her weekly routine.
Diet is a great place to start.
Interval running or changing the speeds along with inclines are options.
Try changing her whole routine for 6 to 8 weeks. I always felt this was a fun time for my client to try some new exercises. I always felt this was a good time for me as a trainer to get out of my mold of exercises and challenge myself.
Just a few ideas would be like trying Insanity type workouts, P90X, Kettlebells, TRX has some fun suspension trainers and Rip trainers, different forms of functional training (ropes, bands), crossfit training, Brick training (triathlon) like biking to running, boxing or whatever you want to come up with. Core training does involve rotational movements (which does present more caution also).
Changing the weights and reps are always the easiest things to do, but something new can be fun if you introduce it with enthusiam. You have to believe in the product or exercise you are introducing also. I hope this helps.
keep the solution to the problems simple, don't complicate. the client will love that. this problem of clients with a thought that weight training will bulk them up is common.
for a basic solution tell her to take 3-4 gms of fish oil, and 4 tablespoons of L-carnitine daily, divided into 2 doses, morning and evening. you will see the results in days.
From the information you have provided and without being too specific (since I don’t have enough information regarding her health history, training regiment, diet plans, etc.) I would suggest that engaging into interval training 2-3 times a week might help her losing more BF%. I believe that a BF target of 20% or lower will eliminate much of her fat around her waist (and her overall as well). Since you have not provided much information about her diet, maybe switching a few things will not hurt. As far as doing cardio for 1 hour 3 times a week I would have her do a higher intensity cardio for about 25-30 minutes each time 3-4 times a week. Adding some sprints drills should also help. I would also add a few other type of exercise equipment such as ropes, kettlebells and other type of cross training. I’m sure you know your client better than anyone, so you can suggest to her the best approach to help her with her reach those goals.
I would have her train the entire body and if ready, incorporate jump rope work. You have many ideas to go with here; but, I would also check the diet and eliminate chemicals.
Who knows, maybe her body is meant to be this way.