client wants to lose 10lbs in 2 weeks...

[JH34PG]

suggestions for reps

[momofo]

Your signature says you're a certified personal trainer--you oughtta know to tell your client that a 10 lb weight loss in 2 weeks is an unhealthy weight loss that would probably come from water and muscle more than fat.
Set some realistic goals with him/her. 1-3/week is more reasonable and healthy.

[GuiYoM]

There's way with lactic acid

[goose lee]

How? I'm a qualified personal trainer and haven't heard of this? Tell me more....

[TeddyTank]

-Low carb diet (, ketogenic diet as little carbs = fat burn, little crabs = water weight gone)
-Lactic Acid training (more anabolic product being produced, replaces the roll of insulin, removing the needs for carbs post w/o (excess calories, pure ketogenic diet))
-Supersets (vein hyperthrophy, beter c/v resuts)


If that helps at all. If it does, you know where the +green button is

[labradarep]

Originally Posted by JH34PG

suggestions for reps

Is the client willing to do EXACTLY as you say? Can they afford to lose 10 lbs? (ie: is this person at a % Body Fat that will allow for this much weight to be lost. If lean already it most likely will not be possible.) Why so much so quickly? If they are involved in athletics not a very smart idea.

Like previous poster said most will be water weight. It will come back quite quickly if the client is not diligent in all aspects of training & nutrition after the fact.

A more realistic gal would be 5-6 lbs in 2 weeks. They will have to put quite a bit of time in the gym for those kinds of results. Not impossible but very unlikely( & unhealthy).

[Humorris]

Eat a peice of fruit every 2 hrs and only drink water worked for me for almost a year but as said unhealthy. i lost 7pounds every week went from 280 to 180.

[labradarep]

You could try someting similar to this:

Workout A:
Exercise Sets Reps Rest Training Notes
A1) Vertical DB Swings 3 10 0-10 Thrust hips on raising phase , Let Gravity help on downward phase
A2) Incline DB Bench Press 3 12 0-10
A3) Stiff Leg Deadlifts 3 8-10 90 Knees slightly bent
B1) Squat Thrust with a Jump 3 10 0-10 Hold DB’s, Same as a Burpee
B2) Lat Pulldowns 3 15 0-10
B3) Leg Extensions 3 20 90
C1) DB Hanging Clean 3 6-8 0-10 Use DB’s. Start DB’s just above knees. Explosive on raising phase.
C2) Renegade Row 3 6/arm 0-10 Push Up position. Feet wide for Stability
C3) Stab. Ball Dynamic Rev Planks 3 AMRAP 90 On your back. Knees bent, Feet flat on ball
D1) Walk-out Push Ups 3 10 0-10
D2) Speed Tubing Pec Dec 3 30 sec 0-10 Same as Fly motion but standing
D3) Alt. Diagonal Lunges 3 16-20 90 Explosive on raising phase

Sorry, this was originally done in chart form. Not sure why it won't cut & paste and stay in chart form. All exercises are for 3 sets 2nd nuber listed is reps, Third set of numbers(0-10 & 90) are the rest periods between exercises.

[kimm4]

Losing weight is all about the right eating plan...not how you train. 10 lbs in 2 weeks pretty unlikely and def unhealthy. If anything you'd lose some water, muscle and little bodyfat...

[TheSovereign]

i would have to say something in the high rep/set range... if they are of high percent body fat...

if they are already lean, than devise some sort of high intensity program. like a normal hypertrophy workout but only allow 30 sec rest between sets

lots of cardio in their "fat burning" zone would probably be good

and a diet would of course be key... 10 lbs in a week is a hard cut, but its doable. basically he/she will need reduce their daily calories by a couple hundred per day.

however, as someone stated earlier, water weight will probably play a huge factor in which case the weight won't stay off.

[Keltron]

She might as well do crack. Being healthy and making a lifestyle change is obviously not a desire for this person.

[bigfrog]

I love The Biggest Loser. But the 20+ lbs they lose in first week is mostly water. They need to stress that so people don't have the "bigget loser" mindset. That's what I call clients with these goals. Not to mention 6+ hours in the gym that they do on the show.

[Al Shades]

Originally Posted by bigfrog

I love The Biggest Loser. But the 20+ lbs they lose in first week is mostly water. They need to stress that so people don't have the "bigget loser" mindset. That's what I call clients with these goals. Not to mention 6+ hours in the gym that they do on the show.

Losing water improves peoples' appearance, though.

[Al Shades]

Originally Posted by TeddyTank

-Low carb diet (, ketogenic diet as little carbs = fat burn, little crabs = water weight gone)
-Lactic Acid training (more anabolic product being produced, replaces the roll of insulin, removing the needs for carbs post w/o (excess calories, pure ketogenic diet))
-Supersets (vein hyperthrophy, beter c/v resuts)


If that helps at all. If it does, you know where the +green button is

Can you elaborate on points 2 and 3?

What is "anabolic product", how does it replace the role of insulin?

I definitely agree that a low or no carb diet is the fastest way to lose weight. The function of a ketogenic diet is to deplete glycogen stores and get the body to start burning fat.

Glycogen depletion can either be achieved by not eating carbs or by training at a moderate-high intensity. This is the way that most bodybuilders train.

I got the impression that your second point was referring to the latter, but I'm not entirely sure.

What is "c/v resuts"? I agree that supersets and fatigue methods will promote fluid hypertrophy of the muscles and increased vascularity.

[Keltron]

Originally Posted by bigfrog

Not to mention 6+ hours in the gym that they do on the show.

Not to mention the fact that they're in a completely controlled environment and have their diets basically given to them w/their exact customized specifications all w/o the outside distractions of everyday life... [not to take anything away from their hard work]

[SRLift]

Just have to explain that although 10lbs is probably more than possible, it won't be what they are looking for. Clearly as a personal trainer you understand that it is very unreasonable to assume anybody can lose 10lbs bodyfat in 2 weeks time. Just explain to them that they can very well lose the weight, but not only will they not see much (if any) difference in their body, but they will almost definitely gain it back

[TeddyTank]

Originally Posted by Al Shades

Can you elaborate on points 2 and 3?

What is "anabolic product", how does it replace the role of insulin?

I definitely agree that a low or no carb diet is the fastest way to lose weight. The function of a ketogenic diet is to deplete glycogen stores and get the body to start burning fat.

Glycogen depletion can either be achieved by not eating carbs or by training at a moderate-high intensity. This is the way that most bodybuilders train.

I got the impression that your second point was referring to the latter, but I'm not entirely sure.

What is "c/v resuts"? I agree that supersets and fatigue methods will promote fluid hypertrophy of the muscles and increased vascularity.

Most people thing lactic acid is a waste product, where in fact it is the opposite, it does the same job insulin does in which is causes more energy (sugar) to be released into the blood. One reason why it is so good on ketogenic diet as it depletes all sugar stores. Lactic Acid in the cell metabolize into ATP meaning more energy.

If thats what you wanted explaining, sorry if its not lol i'll elaborate on anything else you want.