Editor's Note: This post on how to create a weight loss workout plan was originally published September 25, 2014 and has recently been updated and revised for accuracy and comprehensiveness.
Your clients are spending hours and a significant amount of money with you every single week, so nothing can be more frustrating for you and your client than when they aren't seeing the results they are looking for. Unfortunately, this can happen for a number of different reasons:
- There isn't enough 'variety' in the workout plans for your client.
- Trouble spots are not being targeted.
- Clients are only working out with you, and not outside of training days.
- You are focusing on strength training more than cardio, or vice-versa.
However, there's always a fix that will work for you and your client. In today's post we'll take a deeper dive into the 4 common reasons that your client is fighting 'stubborn fat'.
1. Variety is Everything
Your clients loved the workout you designed for them last month, but the problem is, they're still doing the same old routine. Many clients and personal trainers think that if a workout routine works for them, then there is no reason to change it up, right? - Wrong. Putting some variety into each workout will keep them from becoming ineffective; if the routine is no longer challenging their body then they will eventually hit a plateau.
The solution is easy; start by adding more reps to each workout or increasing the speed on the the treadmill. This will help to boost their heart rate and metabolism, and improve their endurance. Also, if your client is a fan of workouts that really challenge their body, think about another workout routine that aligns with their interests. For example if they are a fan of circuit training, start incorporating high-intensity cardio in their routine, such as, sprints or spinning.
2. Focus on their 'Trouble Spots'
It's important to get a total body workout, but if your client needs more attention to the bottom half of their body, start focusing on workouts that target that specific zone of their body.
If your client is looking to get a firm butt and lean legs focus on adding more jump squats, lunges, step-ups, lunge jumps and other plyometric-inspired routines that target their trouble zone.
If your client is looking to strengthen their core, incorporate planks, side planks, reverse crunches, and crunches or jackknifes on a swiss ball. Also, encourage your client to engage their core with all types of workouts; cardio, and lower-body workouts are also great for strengthening your core so long as you're engaging it.
3. Encourage Your Clients to Stay Fit 24/7
It's impossible to workout 24/7 and rather unhealthy too. However, your clients can stay healthy around the clock. This means eating healthy, incorporating physical activity in their DAILY routine and getting enough sleep each night. By encouraging your clients to make healthy habits all week long they will see even better results than they first imagined, at a much faster rate.
4. Give Your Client Your All
What we mean by this is that you need to keep your clients body engaged and active in all types of exercise. Weight lifting is important for building and sculpting your body, but cardio is just as important for weight loss and the overall improvement of your health. If you think it may be a better use of your time to help your client with form and proper weight training, then focus on strength training during your session and encourage them to incorporate cardio outside of the gym. For example, get them involved in a spinning or rowing class and have them log their performance outside with a daily jog or run.
Here is a fun workout you can try with your clients today! [Please note that this is for intermediate levels, so if your client isn't there yet, keep this for future reference].
Do 15-20 reps, repeat 3 times
Start with a 5 minute warm-up with a jump rope or a cardio machine of their choice.
Move 1: Overhead Dumbbell Press: Stand holding a pair of dumbbells with your arms bent and then press dumbbells overhead. For even more of a workout have your client squat when they bring dumbbells back to shoulder height.
Move 2: Reverse Lunge: Stand handing a pair of dumbbells with your arms bent and then press your left leg backwards into a reverse lunge, switch to your right leg. That's one rep.
Move 3: Plank & Straight-Arm Kickback: Once your body is in a plank position holding a dumbbell in each hand alternate arms into a straight kickback. Using a 5-10 pound dumbbell will increase heart rate and improve core performance.
Move 4: Jump Squats: Sit your body back into a squat position and press into your heels and jump. Perform 15-20 reps as fast as you can while maintaining proper form.
Move 5: Burpees: Standing with your legs about hip-width apart kick your feet back into a push-up position then lower into a push-up and then kick your feet back into standing position and repeat. Perform 15-20 reps as fast as you can while maintaining proper form.
Repeat each move for a total of 3 times and finish the total body circuit with a 10 minute cool down on a cardio machine of their choice.
Don't forget to have your client stretch before and after each session! We are huge advocates of incorporating a foam roller into your stretching time!
We hope you found today's post helpful and we encourage you to subscribe to our blog for future posts that can help you and your client to get the most out of each session!