When someone comes to you looking to drop body fat, you need to be prepared for the journey ahead. As a fitness professional, you are no stranger to helping people achieve their goals and build their best bodies. Yet, even the most talented trainers can overlook the simple secrets that ensure clients are always burning fat when they are training with you.
Well, those secrets are about to leave the bag. All great fat loss plans have one thing in common (besides a quality diet and adequate rest), and that is client-appropriate programs that utilize all three energy systems and both muscle fiber types. A client-specific program with the appropriate intensity will elicit the best results for your clients and help you build the reputation of a miracle worker.
You need the right equipment too. Without it, you’ll be running around the gym trying to mix everything together to create your results. It helps when everything can be done in one place.
Create Custom Programs
The days of generic “one-size-fits-all” training programs are over. If your clients wanted basic, then they would have purchased a fitness magazine. Instead, they hired you. Your job as a fitness professional is to create a training program that addresses your clients wants, needs, and current fitness level.
- A client’s needs are the physiological characteristics that should be present to some degree in us all. These characteristics are our functional base and include mobility, stability, and strength. These traits serve as the foundation for which all fitness elements can be built upon.
- A client’s wants are exactly what they came to you for. In this case, with fat loss as the goal, our programs must reflect the need to have increased energy expenditure by our clients. So, we would program circuits, density-strength-sets, bouts of conditioning, and even low-slow-distance cardiovascular training on the off days.
- Lastly, a great program must account for exactly where a currently client is in their fitness journey. There is no victory when you overestimate what a client is capable of. It is important to utilize assessments, a thorough conversation about a client’s history with exercise, and a keen eye for form.
The best results come from doing the right exercise with the right form at the right intensity for the person that you are training.
Use all Intensities and Get all Results
The key for fat loss lies in creating programs that allow your clients to tap into all three energy systems, while also incorporating both muscle fiber types into each workout. Doing so will ensure your clients experience the best, and most well-rounded, stimulus for lipolysis.
1. ATP/CP System
By now you’ve probably heard that High Intensity Interval Training (HIIT) is the best method for increasing fat loss while sparing muscle tissue. This sort of “all-out” effort exercise requires the client to deplete (and replete) their fast energy system (or the ATP/CP system). This rapid uptick in your client’s caloric expenditure can trigger the metabolically active type two fibers to go into overdrive to produce force.
2. Glycolytic (Anaerobic)
Traditional resistance training methods tend to target your glycolytic metabolism. These sets last anywhere from thirty to ninety seconds and utilize resistances that challenge both type 1 and type 2 fibers. Many impressive bodies have been built utilizing intense resistance training protocols and healthy diets.
Because this method also contributes to an increase in muscle mass, and thus an increase in basal metabolic rate, your clients need to be training utilizing their glycolytic energy pathway in order to maximize their fat loss. They’ll very literally burn more calories doing nothing.
Lastly, our aerobic system is triggered when we are working for an extended period of time – usually beyond two minutes. Obviously, traditional cardiovascular methods are great ways of training a client’s ability to use oxygen and fats as fuels for their type 1 muscle contractions. These sort of low force, high frequency, long duration bouts of exercise can be hard to achieve in a traditional training session.
Yet, if a trainer integrates high intensity, medium intensity, low intensity, and even zero intensity exercises (such as mobility movements and passive stretches), then the client will be capable of being in a constant state of motion throughout an entire session.
This overarching cardiovascular work helps a client burn additional calories, improve their fat metabolism, and maintain a healthy heart, lungs, and blood vessels. A great training program can not overlook these benefits and should aim to include at least two bouts of thirty minutes of dedicated cardiovascular work per week.
What We Do
At CoreStrength1, we dial in on our clients’ needs as soon as we meet them. Our assessment protocols allow us to place clients on a spectrum of progression and regression for the ten major movement patterns. From there we build our programs to feature the perfect exercises that meet our clients where they are currently, while driving them towards positive adaptations.