I need your advice,
My client is a 26 years old graduate, She is 167 Cm (5.4 Ft) – 136KG (299 lbs).
What i like about her is her determination and mind set, it was not easy for her to show up to my bootcamp as she was very shy…
now she wants to come on regular bases… but I can see that my bootcamp will not benefit her as much (too intense for her) as If i gave her a one-on-one sessions at this stage (I will do it for free as I do not think she can afford me).. so:
She does not have any medical condition, she said that the weight was gained due to medication last year which she stopped.
putting her on a HiiT program of 30 sec hi intensity and 2-3 min low intensity would do the trick right? but I still do not want to risk any injury to joints or ligaments.
I am not sure where to start with her, what would be a good approach to get her on track ?
PS. stationary Bikes are out of question, wont be comfortable at this stage!
Due to her weight and after a complete assessment, I’d start with a steady state cardio and stability plan for her. Creating positive experiences around exercise and getting her into the habit of daily exercise. HIIT may be too difficult to start with based on her weight, stress on joint and cardio respiratory system, unless really modified. You want to start by creating a positive, stable foundation, then build.
Nutrition needs to be addressed right at the beginning. If you don’t feel qualified to do that, then refer out to someone who can put her on a nutrition plan for health and weight loss. It should include an element of educating her on proper nutrition, food prep, pantry staples, etc, not just a meal plan.
Don’t forget behavior modification objectives as well. What we choose to eat or do is not solely based on what we do or don’t know about nutrition or exercise. There are lts of experiences, fears, judgements, etc that go into the choices we make. If those are not addressed, she’ll regress.
Having a motivated client is huge. Now your part is to keep her motivated and help her reach her goals.
The good news is her age.
Personally I would never put her on a HIIT program initially, but you’re the one who did the assessment…
I would have her use fitnesspal for food intake and set very small realistic weight loss and fitness goals with her.
She does not have any medical issues but the load she carries on her joints is a physical issue that will only be hindered with high intensity training.
There are many articles written about HIIT, please do some research.
I too would start her out with steady state aerobic exercise in conjunction with some basic weight training using primarily free weights and body weight exercises, if appropriate (such as a push up to a wall or counter top; or a body weight chair squat for examples), and machines if necessary to accommodate her abilities, strength and fitness level. I would choose multi-joint exercises that worked large muscle groups.
If you’re familiar, another great tool to use may be suspension training; I have found that helpful with clients who have a significant amount of weight to lose – just be sure to create proper loads and make appropriate adjustments as recommended by TRX or other agencies. There are a variety of basic movements and exercises including potential regressions such as using the suspension straps to assist in a body weight squat.
I would not do HiiT, but after 4-6 weeks you could incorporate some intervals with her cardiovascular training; nothing too intense but perhaps something 10% harder for 20% of the workout (such as going from 4.0 mph to 4.4 mph on the treadmill every 5th minute during the workout) and progress gradually from there.
Lastly as mentioned by Jocelyn I would talk to her about making adjustments to her lifestyle and her activities of daily living. Here’s a short blog on the subject: http://www.integratedfit.org/webblog/?p=156. While nutrition and a proper diet are crucial, educating your client about increasing activity throughout her day will make a big difference in her mindset and overall success.
If you have done an assessment on her that will give you a base to start from. High intensity intervals would be too much for her right now, and I would start with some basic steady state cardio (walking or elliptical may work for her) and introduce strength training to her.
I had a client who was 257 pounds, young, and in good health. We started slowly with things I mentioned above. You may have to modify many exercises for her, as the extra weight puts a lot of added stress on the joints. For example, I started my client with some elliptical training and gradually increased her time. We did wall squats with a stability ball which takes some pressure off the low back and knee joints. I started her on both machines and free weights for strength training. Getting up and down from the floor may be challenging for your client, so you may have to modify any floor exercises as well. Always keep in mind that all the extra weight she is carrying adds to her workout and things may be difficult for her in the beginning. Your client will definitely need a combination of cardio and strength training for best results.
Educate your client on proper nutrition and have her journal her food intake daily. Furthermore, keep encouraging her and motivating her. Weight loss is not easy, and setbacks will happen, but always be a positive influence on her–it’s so rewarding to see changes.
Thanks guys for the feedback,
We have completed 1 week, she is stubborn (in a good way) that she want me to push her more and more..
She is a strong girl, she wants a change…I like this about her,
I am keeping it slightly challenging, keeping in mind her heavy weight comparing to reflected possible stress over joints yet I have also been through some posts from other trainers whom specialized in plus sized females whom advices to treat the clients as to their capabilities not to what/how they look like…
She has participated in 5 of my Bootcamps (modified some moves for her)..so far she has no pain or spazms, she feels more energetic and strong!
What do u think, am I going too fast for her body ?
Ps. I did not get her food log yet, but we spoke about basic nutrition..she claims she eats clean food, no bad oils, small quantities..but I garry see the log first.