Some clients do have unrealistic time frames for goals. I have a client who wants to make marked changes in her body in a month. We have worked together for a month already and she said that she feels like she just wants to run a lot to shed 10 lbs.
I have designed several workouts that target her legs, glutes and midsection. Most of the programs include weight lifting along with Tabata or HIIT cardio. She has limited equipment. The heaviest weights she has are 2 10 lb dumbbells. This I know will only get her so far with lower body transformation. She does have cellulite in her buttocks and thighs. She seems to have a tendency towards this as her mother did.
What would you recommend as far as a program for her in the coming month? I feel like she needs to hit the gym where she can do some leg presses/extensions and such with heavier weights and less reps to actually build muscle and not just depend on cardio for body changes. I think she needs to build muscle first and do some cardio at the same time.
I am afraid that if she does heavier lifting and cardio at the same time or at least on the same day, that she will compromise muscle growth.
It seems like we all have the same suggestions for you. Aiming to lose 10 pounds in a month is a pretty reasonable expectation. Considering 1-3 pounds a week is safe weight loss. But if she wants to lose ten pounds in a week, then you need to re-set her expectations about weight loss. Educate her on what’s healthy weight loss and why dropping a lot of weight quickly will not be safe.
What does she do for a living? How old is she? What’s her life style, her social habits, her friends, family, work, all will impact her weight loss. Let’s face it; a daily work out is a very small part of weight loss. How much time is she spending sitting from the time she wakes up? Be it sitting to eat, commuting to work, at work, socializing with friends and family, watching TV etc. Coach her on how to keep moving during the day. The one to two hours our clients work out per day barely puts a dent in their weight loss journey if they are spending the rest of the day eating and sitting. If she likes running then encourage her to get started on a training program for a race, managing her diet, food, sleep and stress.
Secondly, and most importantly keep a close eye on what and how much she’s eating. I have found that perception of healthy portions varies from person to person. Without putting her on a diet, or eliminating any food group, just by having her eat smaller portions will get her started. Gradually work with her on assessing her diet. If you start off by cutting out foods she likes she’s bound to cheat and fail. That’s one of the biggest reasons Weight Watchers works for people. Most apps and tools are so time consuming that people get discouraged. Keep it simple for her. Smaller plates = smaller portions. Darker plates = more satiety.