Case Study: Fat Loss
When it comes to fat loss, consistency is key with creating an energy deficit with nutrition and training. Whilst calories must come down, we still want you training as hard as possible to hold on to muscle mass while body fat decreases.
Establishing a training schedule that you can adhere to as well as building nutrition habits that will support your training goal are paramount to success and this is all individualised.
| Case study: | Late 20’s Female, busy job in healthcare with regular night shifts and on-call. |
| Goal | Lose Body Fat and drop two dress sizes for summer holidays, secondary goal of running endurance races.
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| Level: | Less than 1 year, trained before but mostly in classes, boot camps and running. |
| Key findings from planning session: | Often fatigued from working very long hours, high levels of stress at work.
Weak core and poor glute strength. Technique in the past has been secondary to pushing harder. Tried ‘diets’ in the past, but no focus on building long term habits |
| Key performance indicators | 8 Site Skin Fold Calliper to show reduction in body fat
Dress size for favourite brands Progress pictures |
| Time frame | 20 weeks |
Weekly Plan
| Day | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Training | Strength | Intervals | Rest | Escalating Density Training | Rest | Low Intensity Aerobic | Rest |
Phases of Training
| Phase | Phase 1- Weeks 1-4 | Phase 2- Weeks 4-12 | Phase 3- Weeks 12-20 |
| Goal | FOUNDATIONS
Build a foundation of movement, refine technique and movement quality, strengthen core. |
BUILD STRENGTH
Increase total body strength, improve resilience to injury and increase training volume. |
IMPROVE WORK CAPACITY
Build on Phase 2 to increase fitness and work capacity in the gym. |
Example Programme
Phase 3, Thursday, Escalating Density Training.
Warmup:
Trigger Point Glutes with Hockey Ball.
2×15 on each
Banded Clams, Glute Bridges, Bodyweight Squats, Walkouts, Leg Lowers
Block 1: 15 minutes continuous work, rest as needed
A1. Trap Bar Deadlift x8 reps
A2. TRX Row x10 reps
3-4 minutes active recovery on watt bike
Block 2: 12 minutes continuous work, rest as needed
B1. Dumbbell Reverse Lunge x10 each leg
B2. Half Kneeling Dumbbell Press x 12
B3. Hollow Hold x20s
3-4 minutes active recovery on watt bike
Block 3: 12 minutes continuous work, rest as needed
C1. Sled Push x40m
C2. Suitcase Carry x40m each arm
C3. Plank Shoulder Taps x 6 each side
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