Accelerate Health and Performance: How to Write Your Own Successful Training Program for Weight Loss

How many people do you know that go to a gym with the idea that 'a little bit of everything' or 'just doing my own thing' will help them achieve their goals?

How many people do you know that go to a gym with that plan and ultimately end up disappointed with the fact they have not achieved as much as they hoped to?

Programming can be the most challenging aspect of being a Personal Trainer. There are times when it is really hard. The right combination of exercises can provide a client with an experience they will shout about from the roof tops. The wrong combination can practically leave you scratching your arse in the unemployment line at Centrelink wondering where it all went wrong.

It's tough and I'm educated in this shit. I'm continually educating myself in this shit. It's one component of Personal Training that does not necessarily get easier. But there are ways that you can make it easier on yourself. By understanding a few of the basic principles, you can very easily write or adapt a program to suit you. Your needs, your goals, your experience.

Things to understand...

What Role Will Nutrition Play? 

To lose weight you have to be a calorie deficit. YOU HAVE TO BE. It's physics - the law of thermodynamics. Energy cannot be created or destroyed in an isolated system. We are an isolated system. We consume energy (food) -  we either use it (action) or store it (love handles). If we consume more than we use we store the excess - not a calorie deficit.
One size does not fit all, but it's safe to say that a calorie deficit of up to 200 Calories per day is probably going to be easily sustainable and not overly aggressive for most. Add in some training on top of this and you're going to see the numbers on the scales start to shift and your pants are going to feel a bit looser within three or four weeks.

What is Progressive Overload and how do I Progressively Overload myself? 

Progressive Overload is a gradual increase of stress(work) placed upon the body. A slight increase in sets, reps and or load, potentially with a decrease in rest time. Hot Tip: Take 'Progressive' in a very literal sense - increase things gradually, don't try and be Mr or Mrs Olympia in Week One...you're probably going to fuck up your chances of success right up that way.
An increase of 1.25kg on either side of the barbell each week is nothing to be scoffed at! Over a year that's 130kg. If you can add 130kg to your Squat, Deadlift or Bench Press in that time you're an absolute freak and you need to start doing something more competitive A-Sap. Small steps forward are not steps backward.

How do I Choose Exercise and How Often Do I Train? 

Choose the ones that are fun. Done correctly, very few exercises are inherently bad for you. Try to hit each muscle group at least once every time you train. Train every two to three days.

'But when is Chest and Tri's Day?' NEVER. Virtually nobody (other than professional body builders) actually need a Chest and Tri's or Back and Bi's day.

'Do I have to do Cardio?' No. You can if you want to though. If you need to do cardio training because you have cardio goals then have at it. If you hate cardio and don't want to do it then don't do it.

The Basics of Programming...

Rep Ranges: 

1-5 Reps = Strength 

3-8 Reps = Strength Endurance

8-15 Reps = Hypertrophy

15+ = Conditioning.

* These are approximate and they cross over heaps. Sticking to 1-5 Reps will still result in Hypertrophy and sticking to 8-15 Reps will still result in some increased strength.

Sets: 3 to 6 Work Sets for any Rep Range will tick the box.

Load: As heavy as you can go with good technique and the ability to function in your daily life the next day. Using Warm Up Sets and Work Sets effectively will help this. If you're not sure, go light and have a trial run - if you don't feel like you exerted yourself much at all, go heavier.

Rest: As long as you need to do the same set again nearly as well as the last time. Nearly. You need to induce some fatigue or you're not overloading.

Programs: One program per week done well will get things moving, two programs per week will keep you entertained, three is our preferred sweet spot. The less you know and the more confidence you need to gain the less you should worry about variety and focus more on getting the basics locked and loaded.

  

Muscle Group	Synergist	Opposite
Quads, Calves and Glutes	Hamstrings and Glutes	Upper Body
Hamstrings and Glutes	Quads, Calves and Glutes	Upper Body
Chest, Triceps and Shoulder	Back, Biceps and Shoulder	Lower Body
Back, Biceps and Shoulders	Chest, Triceps and Shoulders	Lower Body

Program Structure...

1) Focus Muscle Group Compound Strength

2a) Same Muscle Group Compound Hypertrophy
2b) Accessory Muscle Group Hypertrophy

3a) Opposing Muscles Group Power
3b) Core/Glutes/Mobility or Opposing Muscle Group (One Program Per Week)

4) Synergist Hypertrophy/Conditioning

This structure can be used to write one, two, three or twelve day training programs. You just have to be mindful to give enough focus to your target muscle groups. If you just want to sort the whole rig out, spread the work load as evenly as possible.

One Program Per Week Program Example...

1) Goblet Squats (5x8)

2a) Alternate Lunges (4x10)
2b) Glute Bridge (4x15)

3a) Top Hold DB Chest Press (4x12)
3b) Lat Pulldown (4x15)

4) Seated Hamstring Curl (4x20)

Need some help with technique? Check these out. 

Goblet Squats: Instagram

Offset Walking Lunges: Instagram
Single Leg Glute Bridge: Instagram
Top Hold DB Press: Instagram
Lat Pulldown: YouTube - Instagram
Seated Hamstring Curl: YouTube - Instagram

If you have any doubts about your ability to train safely due to any health concerns you may have please seek medical advice prior to starting.

Mitchell Knight

Accelerate Health and Performance
Facebook: https://www.facebook.com/acceleratehealthandperformance/

Instagram: @mitchellknightpt @acceleratehealthandperformance