[Split] Transform's methods with more out of shape clients.

ali.c

Transform wrote:

I would never get clients who have more than a stone to drop to lift weights that are heavy for them (as its relative) and i focus on getting them to do cardio 3-4 days per week with 2-3 days weights done in a circuit type manner.

Can i ask why? Switching to crossfit style workouts myself for a while to see if i can up the fat loss

Transform wrote:

drop the fat and THEN focus on getting stronger.

ops, ah well not too worry think i did it the opposite way around. Though i think your right in as much as if you focus on two goals at once such as strenght and fat loss you do compromise the results on both goals.

Transform

Cross fit workouts would be great - done for about 30-40mins with cardio at the end.

You will still build lots of strength as seen through Dragan and my own experience.

Finally, i have found that when a person who has over a stone to drop e.g. i have a client at moment who needs to drop at least 4 stone.

Her body has adapted to the weight and her thighs, shoulders and back are very thick and tight. Therefore, i will do no exercises to promote these muscles to become in any way bigger i.e. i use body weight squats (she has plenty of weight for resistance), rows and rotator cuff work. Even with clients with a 18-22% body fat i will design programs with no/very little work for the muscles that are already over developed.

May be good to start new thread on this if to continue
Sort diet out and move around the gym with speed and purpose - you will not need much weight to lift and you will have an excellent workout

Brown_Eyed_Girl

This is very interesting to me, maybe you could advise me where to go with my training ........

I have just over a stone left to lose, having lost over 5, and have been lifting heavier and heavier weights 3 times a week for the last 6 months as well as running 3 times a week ( well running and fast walking split ) now my problem is that I am finding it hard to lose the last bit of weight, and I have increased my biceps as much as I would like to, so would you recomend concentrating more on my diet and cardio than continuing like I am ???

ali.c

Transform wrote:

Cross fit workouts would be great - done for about 30-40mins with cardio at the end.

You will still build lots of strength as seen through Dragan and my own experience.

That is the plan, i also think it would give me a better all round level of fitness. I cycle a good bit so i usually count this as my cardio for the week, its usually 2 long session (5-10miles) once or twice a week and then 2.5miles twice a day during the week. Is this helping or hindering?

Transform wrote:

Finally, i have found that when a person who has over a stone to drop e.g. i have a client at moment who needs to drop at least 4 stone.

Her body has adapted to the weight and her thighs, shoulders and back are very thick and tight. Therefore, i will do no exercises to promote these muscles to become in any way bigger i.e. i use body weight squats (she has plenty of weight for resistance), rows and rotator cuff work. Even with clients with a 18-22% body fat i will design programs with no/very little work for the muscles that are already over developed.

So basically what your saying is that carrying extra weight means that your muscles become bigger and bulkier. To be honest i have always had largish legs even at my skinnest estimating say 20% bf. Never really had the lean skinny leg thing going on. Lean yes skinny no. Dont suppose there is anyway to reverse the increase in muscle mass, without losing strenght? My body fat is currently around 34% and i have about 11kg to lose to get it back down to 20% btw.

See the way i was looking at it most people have strenght imbalances and working the entire body would be a good way of developing good overall strength. What you are saying also makes sense and now i am confused.

I have already decided to give crossfit a shot for a while, i have spent the last 3 months or so building up my deadlift squat and bench and have made really good progress that i am really happy about aside from the fact that i didnt lose loads of bf.

Iago

This is of interest to me as well. I used to think that if you wanted to lose a lot of weight you should do cardio almost exclusively, then from reading posts here I gathered that you need to do weights at the same time.

I've recently joined a gym and I told the instructor that my aim was to lose 2-3 stone and get my fitness levels up. Because of some previous injuries I'm trying to avoid any heavy impact training so he set up a program around the exercise bike, stepper, cross-trainer and rower.

I asked about a weights program to supplement the weight loss, and his answer was that for weight loss you should focus on cardio, and he would only recommend a weights program for someone who was looking to maintain or increase their weight/size.

So which is it?

Money Shot

Iago wrote:

This is of interest to me as well. I used to think that if you wanted to lose a lot of weight you should do cardio almost exclusively, then from reading posts here I gathered that you need to do weights at the same time.

I've recently joined a gym and I told the instructor that my aim was to lose 2-3 stone and get my fitness levels up. Because of some previous injuries I'm trying to avoid any heavy impact training so he set up a program around the exercise bike, stepper, cross-trainer and rower.

I asked about a weights program to supplement the weight loss, and his answer was that for weight loss you should focus on cardio, and he would only recommend a weights program for someone who was looking to maintain or increase their weight/size.

So which is it?

There seems to be a lot of debate on this here. What has worked for me in the past is concentrating on cardio for weight loss. As you progress and the weight comes of, you may want to include some weights to build some muscle and keep things interesting.

Transform

Monday - weights + 20mins intervals
Tuesday - 45-60mins cardio moderate pace
Wednesday - weights + 20mins easy
Thursday - off or cardio again
Friday - weights + 20mins moderate pace
Saturday - 30mins intervals

Intervals - 1min hard 2-3 mins easy repeat 6-8times

Weights -

Body weight squats 20reps + bench press or press ups for 8-10reps (no rest in between) 3-4 sets - rest as long as you need between sets but no longer than 3mins

Leg curls (on swiss ball or machine) 15 reps + chins. seated rows or bent lateral raises 8-10reps for 3-4 sets

Shoulder press barbell or dumbells 12reps + calf raises (single leg or machine) 20-30reps for 3-4 sets

Biceps curls 12reps + Triceps press downs or elbows in press ups (elbows brush against ribs as you do them on knees or full version) 12 reps for 3-4 sets

what ever core work you like for 10mins only.

Move, move, move no fecking about and if the other people in the gym do not think you are on speed then you are not moving between exercises fast enough!!!

Oh and no bread, rice, cereals (except oats), pasta (even wheat free), potatoes or rice (even brown). I do not care if you think this is hard to stick to find a way or stay the way you are. Have one day out of 7 where you eat slighly more carbs.

Simple really, i expect a cheque in the post now

Iago

Transform wrote:

Monday - weights + 20mins intervals
Tuesday - 45-60mins cardio moderate pace
Wednesday - weights + 20mins easy
Thursday - off or cardio again
Friday - weights + 20mins moderate pace
Saturday - 30mins intervals

Intervals - 1min hard 2-3 mins easy repeat 6-8times

Weights -

Body weight squats 20reps + bench press or press ups for 8-10reps (no rest in between) 3-4 sets - rest as long as you need between sets but no longer than 3mins

Leg curls (on swiss ball or machine) 15 reps + chins. seated rows or bent lateral raises 8-10reps for 3-4 sets

Shoulder press barbell or dumbells 12reps + calf raises (single leg or machine) 20-30reps for 3-4 sets

Biceps curls 12reps + Triceps press downs or elbows in press ups (elbows brush against ribs as you do them on knees or full version) 12 reps for 3-4 sets

what ever core work you like for 10mins only.

Move, move, move no fecking about and if the other people in the gym do not think you are on speed then you are not moving between exercises fast enough!!!

Oh and no bread, rice, cereals (except oats), pasta (even wheat free), potatoes or rice (even brown). I do not care if you think this is hard to stick to find a way or stay the way you are. Have one day out of 7 where you eat slighly more carbs.

Simple really, i expect a cheque in the post now

just wanted to say thanks for posting this. It will be hard, and I'll have problems with some it (bent lateral raises for example, because of knee and ankle problems) but I'll give it a go.

I'll also have real problems with the dietary side, but I'm willing to do my best to stick to it. I'll let you know how I'm getting on after a couple of weeks.

G86

Iago,

Just a wee word of encouragement, I started cutting down my carbs a month ago this way and its tough at the start but you get used to it pretty quickly! really! :)As well as that I don't feel half as sluggish as I used too. So give it a shot, it does get easier

Oh and just to add..Im the pickiest eater in the world and trust me you can't be any worse than me!!!

Transform

Yes and post up your progress. It will make a change from all the 'i want to drop fat?' posts.

Degsy

Transform wrote:

Monday - weights + 20mins intervals
Tuesday - 45-60mins cardio moderate pace
Wednesday - weights + 20mins easy
Thursday - off or cardio again
Friday - weights + 20mins moderate pace
Saturday - 30mins intervals

Intervals - 1min hard 2-3 mins easy repeat 6-8times

Weights -

Body weight squats 20reps + bench press or press ups for 8-10reps (no rest in between) 3-4 sets - rest as long as you need between sets but no longer than 3mins

Leg curls (on swiss ball or machine) 15 reps + chins. seated rows or bent lateral raises 8-10reps for 3-4 sets

Shoulder press barbell or dumbells 12reps + calf raises (single leg or machine) 20-30reps for 3-4 sets

Biceps curls 12reps + Triceps press downs or elbows in press ups (elbows brush against ribs as you do them on knees or full version) 12 reps for 3-4 sets

what ever core work you like for 10mins only.

Move, move, move no fecking about and if the other people in the gym do not think you are on speed then you are not moving between exercises fast enough!!!

Oh and no bread, rice, cereals (except oats), pasta (even wheat free), potatoes or rice (even brown). I do not care if you think this is hard to stick to find a way or stay the way you are. Have one day out of 7 where you eat slighly more carbs.

Simple really, i expect a cheque in the post now

Is it possible to build mass at the same time while doing this..thats my primary goal but i've managed to get fat in the process.What would be a good carb source for energy if not using potatoes or rice?

Transform

The response was in relation to the original post - advice/program differs with goals and gender.

If you managed to get fat you ate too much and there is ample 'energy' from all the other food groups, people just convince themselves that they have not eaten unless they have bread, rice, potatoes, cereals etc

Supercell

Transform wrote:

Oh and no bread, rice, cereals (except oats), pasta (even wheat free), potatoes or rice (even brown). I do not care if you think this is hard to stick to find a way or stay the way you are. Have one day out of 7 where you eat slighly more carbs.

I'm eating a little like that at the moment, however do have normal milk in the morning on my Flahavans Hi8 Muesli (no nuts (am allergic) or sugar - just oats, raisins, wheat, apricots, dates, rye , pumpkin seeds and sunflower seeds).
Would you consider that to have much of an effect on overall weight loss?
I don't drink milk at any other time of the day, just gallons of water.