What is the best training method to use for weight loss training?
I hear some fitness organizations boast that they "never have their clients do the same workout twice," while other reputable organizations promote using periodization training to create adaptation in the body, followed by the shock of change in the next phase. I get confused over which method is better, or if it's a combination of the two ideas that works best.
J Strength Cond Res. 2009 Dec;23(9):2437-42.
There is no "best" training method, find a program that works "best" for you and/or your clients that achieves results.
When it comes to weight loss...calorie control, proper nutrition and aerobic exercise would be my choice.
In the end, it's the combination of aerobic exercise, resistance training, and proper diet that will work. The "HOW" you get your client to reach their specific goals using these three components need not follow only one approach.
I hope that this helps.
One has to question what is being lost, muscle or fat?
Of the objective is to change body composition by reducing the amount of adipose tissue, then one would need to increase the amount of resistance training they would be engaging in, in addition to engaging in some aerobic training.
It is rather difficult to say what is "best" when one doesn't know who the subject is. What is best is subject to one's level of conditioning.
I completely understand you're confused with whether your client should follow a set routine for a certain number of weeks, then change it up to shock the body out of plateauing. Or, should you just constantly do a different workout. It depends on a couple of factors:
1. How well do you know your client's body? If you don't know him/her well or they're not at a high fitness level, then it might be better to let them adapt to a set program for 6 - 10 weeks (depending on how many times they workout), then move up to the next level for the next phase and so on.
2. How advanced are they? Someone who is very fit adapts very quickly and this type of person would benefit from a workout that changes all the time. This prevents plateauing AND boredom.
3. I find HIIT intervals work best in either scenario. My clients run the gamut of fitness levels and most of them enjoy the Tabata method. HIIT training tends to reap the fastest results in the shortest amount of time.
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Best training method is any training method- as long as it is applied intelligently and includes both nutritional and workout plans.
Id argue against a "one size fits all", but sometimes it can work. Try using different methods for people. If they don't see results simply change it up.
The most effective way to lose weight (or more accurately fat) is to use a variety of methods. Strength training is important because an increase in muscle mass will produce an increase in metabolism. Ideally, it's best to work all the muscle groups, but if your client really isn't in to weight training, you can focus on the larger muscles of the back and legs to get the most bang for your buck.
Nutrition is obviously important as is the client's eating habits. You'd be amazed that people eat for a variety of reasons, not simply because they're hungry. Teaching a client to pay attention to their body and eat only when their body is telling them to eat is vital.
Aerobic exercise is an important component as well.
An often overlooked issue that can contribute to weight gain and makes losing weight more difficult is stress. If your client has chronic stress (not acute stress) that should be addressed.
Now . . . to answer your question more precisely, it is not necessary to keep every exercise new and never allow your client to do the same exercises. I don't think either method is better though. Some clients do get bored more easily than others, so in those cases, changing things up frequently may be a good idea.
What has worked well for my weight loss clients is a combination of 3 components:
1) Weight training
Get them constantly moving. Instead of putting them on a machine, keep them on their feet. Incorporate active rest like speed skaters in between muscle parts. For beginners who works out with me twice or three times a week I would do a full body training. Once they are more conditioned you can start splitting upper and lower body parts.
I make sure that they start off building an aerobic base. Once they can do 30minutes of steady state cardio, being able to do high intensity interval training (HIIT) will speed up their weight loss process. There are a lot of benefits in HIIT that you should research up. And I recommend that they do cardio about 3 times a week.
3) Healthy eating (caloric deficit) - not part of your question, so I don't think I'd need to explain this.
Hope this helps.
In best health,
Great advice from everyone above; the essentials of losing weight is the nutrition which is the most important in my mind, cardio & resistance training. As far as "BEST TRAINING METHOD" like most said before you do what works best for that particular client.
BUT I believe when designing a routine you always want your clients to get the most out of each session; so implementing total body exercises, functional exercises using compound muscle groups is key. Challenge yourself to be creative with the combinations of exercises you use working in all three planes of motion in every single workout. I feel most clients benefit most with these kind of routines.
Hope that helps,
A lot of good advice from everyone here. I wanted to mention that I encourage my clients to focus on "Fat Loss" as opposed to "Weight Loss" and that their goal should be altering their body composition, ie: decreasing body fat percentage while increasing lean muscle, with a combination of resistance and cardiovascular training.
I like to design programs for my 1 on 1 and group fitness clients that utilize compound movements as opposed to isolated movements, training in all 3 planes of motion, preferably with their own bodyweight and external resistance, ie: Medicine Balls, TRX, Resistance/Super Bands, Dumbbells, Barbells, Stability Ball, etc...
I also utilize "Metabolic Conditioning" in my design programming, which studies have shown increase post calorie "after burn" or EPOC (Excess post-exercise oxygen consumption) I keep the duration of the sessions to 30 minutes maximum time. Needless to say proper nutrition in conjunction with smart training will yield optimum results, you can not out train a bad diet :)
Although i am just a student i still know some effective ways of burning fat and gaining muscles mass. I have researched into various methods of how to lose weigt quickly. Ihave conlcuded that Interval Training is most effect (however very difficult) It consists ofa variety of fast paced, high intensity exercises, e.g. burpes and press ups. Do this for around 3 minutes for each activity and then have a 30 second break, you may believe this to be very short, and you would be right, this forces your heart to work harder when it begins to tire forcing it to adapt to circulate more blood around the body. You will sweat, its natural, however over a prolonged period of time, e.g. 3 months you should begin to see changes, including increased fat loss and muscle toning. If you wish for any more info or examples i would research
''Interval Training'' into any search engine and a good example of this training is called ''Insanity'' it is a programme designed for rapid fat loss and a general increase in muscle toning. Youtube can provide you with good videos of the insanity workout..
I hope this has been of use to you.
P.S- All this talk of whats best for you is rubbish.. Interval training is scientifically proven to be the best type of fat burning exercise around.. Dont Give Up it Does Work..