Overview of Losing Weight the “Healthy Way”
A program that targets weight loss helps clients reduce their overall body weight. Moreover, this body weight change is ideally and deliberately focused on losing fat but can also inadvertently consist of protein, muscle and other body. Material.
However, a personal trainer’s approach to weight loss must take into account more than just dipping the scales. It corrects unsustainable ways to get there, too. Personal trainers can add these areas to their existing business practices to design healthy weight loss programs for each client:
- Does the client need to lose weight from a medical point of view And/or is the weight loss desired by the client a personal choice?
- If it’s a personal choice, do their aesthetic and larger life goals correlate with weight loss?
- What types of physical movements will support this unique person’s body?
- What type of nutrition will support this person’s unique energy and nutrient needs?
- Overall, is this client emotionally balanced about their weight and health? If not, what are some habits to watch out for during the weight loss process that might trigger it and require additional support?
- How much weight is reasonable to lose during the client’s goal schedule? Are any adjustments to the schedule and forecast needed?
- Can you build a health reward system along the way?
Another essential factor that personal trainers should consider when approaching post-pandemic body weight reduction is the fact that our world still suffers from a global pandemic that comes with its own distinct relationship to less weight. As evidenced by repeated requests for personal trainers to help their clients lose “epidemic weight,” many have actually gained pounds, and “according to an American Psychological Association survey, 61% of adults in the United States have reported an unwanted change in weight since the pandemic began. While it is important to emphasize the potential tribulations of clinically dangerous levels of weight gain, there is also a need for grace and acceptance to eat more and less movement during such an unprecedented time.
No personal trainer job would be complete without additionally acknowledging the number of clients already unfairly prepared to handle food (and nutritious foods at the time). For example, the stress of the pandemic is exacerbating current health and wellness challenges that can lead to weight gain, such as overeating as a way to alleviate anxiety and depression. Moreover, “The pandemic has disproportionately affected the health of communities of color. Non-Hispanic black adults (48%) and Hispanic or Hispanic adults (46%) are less likely to report symptoms of anxiety and/or depressive disorder than non-Hispanic white adults (41%). Historically, these communities of color have faced challenges in accessing mental health care. Understanding the intricacies that go into post-pandemic weight loss programs supports personal trainers to create their most successful and most informed programs for a wide range of audiences.
8 ways personal trainers can design post-pandemic weight loss programs
Driven by the purpose of meeting a client’s weight loss needs within reason and also helping them achieve sustainable results in terms of their personality, background, and resources, here are eight ways to navigate weight loss planning during and after pandemic times:
Addressing the underlying causes of weight loss
Make sure you take clients through the 7-question prep work mentioned above before designing their program at all. Instead of just building software based on numbers and experience, try to involve your client in the setup process so that they become a more active participant in the programming. Fostering education and building inner motivation leads to higher success rates in achieving weight loss goals than any other quick fix on the surface.
Source out of range out of range
During the 7-question preparatory work, it will become clear what areas of need go beyond your personal training in your client’s weight loss journey. It is recommended that you have a network of relevant professionals that you can refer to when needed, such as holistic nutritionists If their nutritional needs exceed your expertiseand primary care physicians and therapists. Having these thoughtful suggestions on hand also allows you to focus on the programming aspect more than once.
Initial analysis of the client’s body
To create practical goals related to the client’s body, you must understand and evaluate the client’s body. for example:
- Do they have any injuries Or a disability to accommodate?
- How were their bodies before and after the epidemic? What can they tell you about how they gain weight, and where does it show the most?
- What is their ability to strength exercises?
- How is their cardiovascular fitness?
- How can their age affect all of the above?
Back to Weight Loss Basics
In addition to the weight loss exercise plan tips we’ve recommended before, here are some very general considerations for a client’s weight loss:
- They will need a certain degree of caloric deficiency.
- They should undergo a combination of strength and cardiovascular exercise.
- If losing weight and gaining strength are simultaneous goals, have them do weight-bearing exercises about 3 times a week and cardio about 2 days a week.
- On the other hand, if losing weight and maintaining strength are their goals, design a program with weight-bearing exercises about twice a week and cardio 3-4 days each week.
- Your client will get farther toward their weight loss aspirations if the strength and cardio elements they implement are at least the ones they enjoy. This may require you to improve fitness techniques that don’t work for you, so be prepared to adapt.
Exercise options with minimal tools
With staying at or near home for a long time, clients may feel too powerless to lose weight. Alternatively, your personal training programs can take advantage of their surroundings or home-like resources for physical movements. Here is a list of home bodyweight exercises that work:
- Stable furniture such as squats or oblique lunges
- Objects with weights such as soup cans, books and door stops that can be used a lot
- Tools that increase vertical movements such as a jump rope and/or tools that increase lateral movement such as bands
- Compound movements with heavier furniture
- Using kitchen surfaces like ballet rails to stabilize themselves
- Use the same kitchen surfaces and even the living room sofa to help with stretching في
- Any of the above is visible outside, such as parapets, hills, and steps
For now, at least, in a particularly stressful age, gone are the days when working out at the exact same time and place would cut it. Alternatively, create ‘workout windows’ for your clients where they can meet you at a specific time between 7am and 9am, which could mean Mondays at 7am and Thursdays at 8:30am Thanks to the power of technology, you also have the ability to pre-register For coordinated exercises, and with their commitment, they can watch between 7am and 9am on moving days. You can also create personal training sessions with different times, such as 20 minutes, 40 minutes and 90 minutes. With flexible discipline, you still encourage your client to stick with discipline while also allowing flexibility. The idea is to do it right more often because strict standards likely won’t work in today’s wellness climate.
Energy Hacks & Weight Loss
Even though you can’t train and monitor all of the time your client spends losing weight, you can teach them the valuable tool for setting boundaries so that they have enough energy to put into your personal training sessions with them. . The energy to exercise always comes from somewhere else earlier in the day or week. For example, do they set healthy work boundaries? Do they practice balanced nutrition at least 80% of the time? Are they cutting back on technology? If a person is really draining them, can they let them go and/or change the relationship with them? How is their self-dialogue before, middle, and after exercise (do they unconsciously scold themselves for some reason)? Do they sleep enough? Finally, do their workouts inspire themselves or rejuvenate them in some way? Try giving each of these queries a ‘energy score’ where 1 = tired, 2 = neutral, 3 = energizing, and discuss with your clients how to reduce 1 by any means possible.
Weekly, if possible, check with your personal training client to see if they have lost weight and how they feel. In the best case scenario, they will have a scale that also measures your body fat percentage so that if the scale is moving up and down during your weight loss journey, you have additional metrics to adjust their program accordingly. You can also return them to a 7-question survey. It is easy for you to integrate each of these accountability outcomes through systems such as Google Forms or scan monkey.
As much as “epidemic weight loss” may be a concept that is irresponsibly marketed in no less than a poor time, there are certainly many clients who have put on an amount of weight that is unusual for their normal body functioning and comfort level. Personal trainers now have the ability to professionally redirect weight gain while showing empathy for their clients’ weight loss journey.