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.
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,