| Lose Body Weight |
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- Personal Training Workouts are designed to increase calorie deficit nescessary for weight loss
- Attend 2-4 workouts/week
- Follow Meal Plan, usually 1200-2000 calories per day of whole grains, lean proteins, low fat dairy, and lots of fresh vegetables and fruits.
- Complete personal cardio hours, typically 4-5 hrs per week
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| Toning--Lose Fat and Increase Muscle |
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- Strength training increases muscle mass
- Fat lies on top of muscle, a toned look is produced by slowly shedding the fat layer and building muscle, causing your natural frame and muscle definition to show through
- Women DO NOT bulk up, especially when combining moderate calorie restriction (1200-2000 cal/day) and completing personal cardio (4-5 hrs/week), note that some women build muscle easier than others and some less as easy
- "Spot" treating does not exist (strengthening a muscle group and assuming that localized fat loss will occur, for example, doing crunches and thinking that will reduce fat around the waist)
- A toned, sculpted look occurs by: strength training 2-4 days/week, eating 1200-2000 cal/day, doing personal cardio hours 4-5 hrs/week typically
- If body weight is lost at a moderate rate such as 0.5-2.0 lbs/week or 1-2% of body weight lost/week, more fat is lost and more muscle is retained. For every 1 lb of body weight lost at a moderate rate as described it's about 0.25 lbs muscle and 0.75 lbs fat. When losing weight too rapidly, less fat and more muscle is lost--the opposite of what you want and possibly as high as 0.25 lbs fat and 0.75 lbs muscle lost per lb of body weight. This is why losing weight at a moderate rate of 0.5-2.0lbs/week or 1-2% body weight lost/week is the best way to acheive a toned look. A moderate rate maximizes the amount of fat lost and the amount of muscle retained.
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| Become Stronger |
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- All workouts include at least 30 min of strength training using a variety of free weights
- Increase repetition maximums in various strength training exercises, for example, starting out doing the shoulder press at 45 lbs and increasing to 75 lbs.
- Becoming stronger allows you to become more functional in your daily life, for example, being able to lift a heavy box off the shelf in the garage without injury or minimal exertion.
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| Improve Cardiovascular and Heart Health |
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- Performing 4-5 personal cardio hrs per week and doing cardio drills during workouts will improve the function of the cardivascular system (heart, lungs, circulation)
- Small Group and Private Personal Training Workouts have 30 min of cardio including mini obstacle courses, and fun cardio drills
- Perform cardio at about 70% intensity, or the intensity where it is difficult to carry out a conversation comfortably
- Cardio drills are dispersed throughout strength circuits or performed in one 30 min chunk after strength training
- Performing cardio drills during workouts allows you to practice and become comfortable in your ability to acheive 70% intensity during personal cardio hours.
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| Lots of Variety |
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- Workouts have a wide variety of weight lifting, core endurance, and cardio drills
- Workout is never boring and trains the entire body
- Free weights mostly used including dumbbells, barbells, medicine balls, kettlebells, etc
- Leg press, captain's chair, resistance bands, stability balls, valslides, and pulley machines also used
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| Goal Managment |
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- Workouts are goal-oriented and customized
- Weekly or bi-weekly weigh-ins if desired
- Mini discussions during rest periods about nutrition and personal cardio hours
- Monthly, bi-monthly, or tri-monthly Body Composition Testing, includes skinfolds and body circumferences
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| Emphasis on Healthy Lifestyle Change |
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- No fad diet plans
- Goal is to integrate personal cardio hours and personal training into your schedule as well as eat healthy foods you enjoy
- A steady, gradual weight loss is acheived with a reasonable daily calorie level, such as 1200-2000 cal/day.
- Only 1-2% of body weight lost per week is recommended, such as 1.5-3.0 lbs body weight lost per week for a 150 lb person
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| Learn Strength Training Exercises |
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- Learn a variety of strength training exercises
- Feel comfortable at the gym in the future becuase you'll know how to use the equipment
- Equipment used: Dumbbells, barbells, medicine balls, pulley system, leg press, captain's chair
- Core strength training exercises: Deadlift, Back Squat, Stiff Leg Deadlift, Split Squat, Leg Press, Clean and press, Single Squats, Lateral Lunge, Front Lunge, Reverse Lunge, Bench Press, Cable Fly, Dumbbell Fly, Bent Over Row, Lat Pulldown, Seated Row, and Upright Row, Shoulder Press, Hammer curl, and Lying Triceps Extension.
- Other core endurance drills, cardio drills, and variations on the core strength training exercises above are also included in workouts
- Emaphsis on variety
- Periodization is used: doing different repitition and weights for various strength training exercises, such as 8 reps at 30 lbs of Bent Over Row one day and then 10 reps at 25 lbs another day
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| Meal Plan |
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- 4-6 meals/day recommended
- 2-4 hours apart
- 1200-2000 cal/day depending on height, weight, metabolism, etc.
- Breakfast, Morning snack, Lunch, Afternoon Snack, Dinner
- After-Workout snack substituted for Morning or Afternoon Snack as appropriate
- Emphasis on whole grains, lean proteins, nuts, beans, low fat dairy, and lots of fresh fruits and vegetables.
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| Body Composition Testing |
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- Monthly, Bi-Monthly, or Tri-Monthly Testing
- Skinfolds (7-site) to test for body fat percentage, 3% error
- Arm, Waist, Hip, and Thigh circumferences measured
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| Motivation |
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- Weekly personal training appointments available at a frequency of 1-4 workouts/week
- Mini discussions during workouts about weight loss and strength progress
- Goal Management
- Weekly weigh-ins if desired
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| Increase Energy |
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- Improving stamina and endurance during workouts translates to more energy throughout your day
- Get more things done faster
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| Improve Flexibility |
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- 5 min full body stretch at the end of each workout
- Illustrations of stretches to do at home 1-2 times/day
- Can be a primary goal of a private session if desired
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| Low Key, Small Gym Atmosphere |
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