Here is a circuit that I provided to one of my clients to help her achieve her New Years resoloution for weight loss and getting back into her favorite pair of jeans:
- Total-body exercise: Four-count squat thrusts
- Upper-body exercise: Push-ups
- Lower-body exercise: Scissor step-ups
- Core/trunk exercise: Abdominal sit-backs
- Total-body exercise: Squats to presses
- Upper-body exercise: 1 Arm rows
- Lower-body exercise: One-leg squats
- Core/trunk exercise: Low-back arch ups
- This circuit has good cardiac demand for weight loss. This program will give her the look she wants and develop strength and mobility in the knees, hip joints and butt; stability and strength in the upper trunk and arm, abdominal, and pelvic regions; and her core strength will improve.
The circuit requires performing each exercise for 60 seconds and moving on to the next exercise – performing one exercise right after another. If she needs a break between exercises it should be as short as possible. At the end of the circiut she can rest for two minutes and then perform the entire circuit again. It should be done 3-4 times per week.
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During the past 20 years, I’ve conducted thousands of body composition tests. Those clients that have the best weight loss results and the most consistent results are doing three things: 1) Eating lower carbs and increasing proteins 2) Added resistance exercises to their training programs to boost their muscle power 3) Use UltraMeal medical food shakes.
As a rehab specialist I advocate kettlebell resistance training to reduce the rate of injury recurrence; to fortify leg muscles and strengthen ‘weak links’ in the body, including the abdominals, low-back muscles, the gluteals, hamstrings and shin muscles. Resistance work also improves tendon and ligament strength and increases bone density, which decreases the risk of injury. In addition, resistance workouts:
- Heighten body awareness
- Upgrade coordination
- Reduce body-fat levels
- Improve self esteem
All of these contribute to improved weight loss outcomes.
For patients interested in losing weight, the ideal time to initiate a resistance training program is sooner than later. I usually need 5-7 sessions over a three to six-week period to get clients to where they can perform kettlebell resistance training at home on there own. But first, I teach clients how to develop a good foundation of suppleness (mobility), then strength, and stamina (endurance).
I’m educating clients about food choices, checking there body fat, and training them to simultaneously lose fat, build strength and stamina.