I have been working with a 26Y.O female client since July and while she has gained a lot of strength (7 push ups to 25 for example!) and lost some inches, she’s only down 7 pounds since we’ve been working together.
She’s happy with the strength gains and all the changes she has felt in her body but we are both frustrated with the slow progress of actual weight loss. She is roughly 30lb overweight and where she;d like to be. I see her for 2 one-hour sessions a week doing full body resistance with some cardio bursts. I rotate between 3 types of sessions:
1. Heavy weights, low reps (6-8)
2. Lighter weights, higher reps (12-15)
3. Circuits (10 exercises working every major muscle with cardio thrown in, 1 minute each 3 times through)
On her own she does cardio intervals 30-45 minutes, up to an hour if she’s power walking steady state, and has at least 1 off day to recover. She’s been using FlexPro Meals (http://flexpromeals.com/) and goes out probably 1-2 times a week but is very conscious of what she eats when dining out, has a good grasp on portion control. The breakdown of her meal plan is as follows:
1300-1500 calories per day.
4-6oz protein per meal
2-4oz carbs per meal
1/2 cup of veggies per meal
25-35g protein per meal
20-40g carbs per meal
10-15g fat per meal
She’s had blood work done in the past 8 months with no abnormalities, although he has has sleep apnea she had surgery years ago for that but does have trouble sleeping for long periods of time.
I’d love other’s opinions and suggestions because she is doing so many things right I feel she should be losing faster. Could she not be getting enough calories? She doesn’t feel deprived but 1500 is low with the amount she is active.
Any thoughts are much appreciated!
You mentioned she has lost inches and gained muscle. She is headed in a great direction with her exercise program and she is changing the composition of her body. There are many factors that may be coming into play here–her nutrition and sleep apnea may be two of them.
You mentioned she wants to lose 30 lbs–what does that number represent to her and why is it so important? Have you done another body composition analysis on her to see her current body fat, BMI, and the actual number of inches she has lost? Is she really tracking her daily caloric intake? I ask these questions because they may help answer your question. Your client may have a number on the scale in mind and where her body should be–and her body may have a set point on where it wants to be. As far as her nutrition is concerned, you may want to refer her to a Registered Dietician. The sleep apnea issue should also be revisited with her doctor if she is having trouble losing weight. That could also hinder her efforts to lose weight.
So, you can see there are still some questions that need to be answered before you may really know as it may be a combination of things. It does sound like she is doing a great job so far and I would keep encouraging her efforts.