Question for the Trainers

[chief714]

I'm somewhat of a new trainer,

I have a client that is a 32yr Female whose Calorie intake is maintained at about 1400 calories per day. She weighs 187lbs & stuck there.

for the first 6 weeks she only worked out with me 2x's a week. Tuesday & Thursday. I had her doing Box jumps, push ups, bicep curls, tricep kickbacks, mil. press, body weight squats, sit ups, oblique crunches, 5 minutes HIIT Jump rope and she was pushin about 4 100 yard sprints on Thursdays.

Recently she's pushed to 3x's a week with me. (adding Saturday). I've gotten her into a local gym and we work upper body, tuesdays.
Jumping Jack/push ups = 10 jumping jacks/10 push ups, 9 jumping jacks/9 push ups. All the way to 1.
Bicep curls with lunge 3x10
tricep kickback
Mil. press on swiss ball
30x box jump straight
bench press at 70% of max
cable rows (70%)
sit ups & obliques

Thursday
Quad Stalls= hold squat for 20 sec. Jump once. hold squat for 20 sec. jump twice. all the way to five.
box jumps
squats at 70%
hamstring curls on swiss ball.
hip abd 70%
hip add 70%
hamstrings on machine (70%)

Saturdays
jumping jack pushups
quad stalls
box jumps to 30
hamstring swiss ball
8 100 yard sprints
5min HIIT jump rope

problem... she's stuck at the current weight and BF% over the last 4 weeks.
on the days she isn't training with me, she's doing pilate's and 30 minutes of cardio.

Any thoughts? i'm getting a little frustrated

[LittleCharlie]

Any thoughts? i'm getting a little frustrated

Personally I started losing weight when I put in big, compound lifts. Squats, deadlifts, cleans, upright rows etc.

Have you thought about doing a more traditional weight lifting program with her? Any reason for so many jumpy things?

Also get her to completely change her diet up for a few weeks. Eat a little more, even. Replace all her carbs with a couple of kg of green veggies or something mental, ala fighterdiet.com. To get past plateus you have to do something drastic sometimes.

[flexapeal]

Personally I started losing weight when I put in big, compound lifts. Squats, deadlifts, cleans, upright rows etc.

Have you thought about doing a more traditional weight lifting program with her? Any reason for so many jumpy things?

Also get her to completely change her diet up for a few weeks. Eat a little more, even. Replace all her carbs with a couple of kg of green veggies or something mental, ala fighterdiet.com. To get past plateus you have to do something drastic sometimes.

Better not do too many more of those lifts charlie you might blow away.

[MVP]

I'm somewhat of a new trainer,

I have a client that is a 32yr Female whose Calorie intake is maintained at about 1400 calories per day. She weighs 187lbs & stuck there.

for the first 6 weeks she only worked out with me 2x's a week. Tuesday & Thursday. I had her doing Box jumps, push ups, bicep curls, tricep kickbacks, mil. press, body weight squats, sit ups, oblique crunches, 5 minutes HIIT Jump rope and she was pushin about 4 100 yard sprints on Thursdays.

Recently she's pushed to 3x's a week with me. (adding Saturday). I've gotten her into a local gym and we work upper body, tuesdays.
Jumping Jack/push ups = 10 jumping jacks/10 push ups, 9 jumping jacks/9 push ups. All the way to 1.
Bicep curls with lunge 3x10
tricep kickback
Mil. press on swiss ball
30x box jump straight
bench press at 70% of max
cable rows (70%)
sit ups & obliques

Thursday
Quad Stalls= hold squat for 20 sec. Jump once. hold squat for 20 sec. jump twice. all the way to five.
box jumps
squats at 70%
hamstring curls on swiss ball.
hip abd 70%
hip add 70%
hamstrings on machine (70%)

Saturdays
jumping jack pushups
quad stalls
box jumps to 30
hamstring swiss ball
8 100 yard sprints
5min HIIT jump rope

problem... she's stuck at the current weight and BF% over the last 4 weeks.
on the days she isn't training with me, she's doing pilate's and 30 minutes of cardio.

Any thoughts? i'm getting a little frustrated

It's her Diet. How long has she been eating 1400 cals a day for?

[labradarep]

Here is a sample of part of a program I would use in your situation.

Workout A: Perform 5 sets of 10-15 reps per exercise. Rest 15 seconds between exercises. Rest 90 - 120 seconds between sets.

1) Alternating 1 Arm DB Deadlifts

2) Crossover Lateral Bench Step ups ( Holding DB`s)(Week 1 = 20 reps, Week 2 = 30 reps, Week 3 = 40 reps)

3) SeeSaw Incline DB Bench Press

4) Floor Pull Up/Bicycle Crunch Combo (ie: perform 3 pull ups followed by 10 Bicycles. 5 times through = 1 set)

5) Alternating Forward-Reverse Lunge Combo ( Holding Medicine Ball Overhead)

Utilize full body /Combonation/Compound lifts to burn as many calories as possible in the time you have.

[BSCSCS]

How intense is her cardio? She might be working too hard. I know some people swear by HIIT, and some people swear by staying below AT for most of their cardio. For me personally and most of my clients, I have seen far better results with the moderate intensity, below AT cardio for 30 minutes immediately following a strength training/plyo workout.

If you have any questions, google anaerobic threshold...it could be why we see 350lb. people sweating their asses off and never losing a lb.

[chief714]

It's her Diet. How long has she been eating 1400 cals a day for?

somewhere around a year

[TheChest]

In my opinion, it seems as though you're incorporating a lot of cardio into your training sessions. This is good, however, I've found with a few of my clients, they've seen some decent success doing a little bit more lifting and adding a little bit more muscle mass. For every 1 lb of muscle, you're going to theoretically burn 50 cals/day @ rest. The more muscle on the body, the more calories burned. The more calories burned, the more body fat burned. I realize that she probably doesn't want to bulk up, but there's a big difference between lifting to put on mass and lifting to add lean, hard muscle mass. 10 lbs of muscles is a heck of a lot smaller and more compact than 10 lbs of fat. Adding more muscle to the body will not only help her shed body fat, but it will also tighten and tone her up. Compound lifts are huge for both adding muscle and burning calories. I'd suggest redesigning her workout program a little but and gear it more towards adding muscle.

[taylorf16]

Whenever I hit a plateau I eat like crap for 4 days and don't workout. Your body will adjust to that, then on the 5th day, back to healthy and hit the gym strong. the first day or 2 is a little tough, but your body just drops the fat and you're good.
At 140 calories per day, her body has adjusted to utilizing only that amount for energy and storing everything she can. That's why she isn't losing weight.
Allow her 4 days to throw her body off. 2500 calories should be alright, then get back into it.

[sissy_squat]

I'm somewhat of a new trainer,

I have a client that is a 32yr Female whose Calorie intake is maintained at about 1400 calories per day. She weighs 187lbs & stuck there.

for the first 6 weeks she only worked out with me 2x's a week. Tuesday & Thursday. I had her doing Box jumps, push ups, bicep curls, tricep kickbacks, mil. press, body weight squats, sit ups, oblique crunches, 5 minutes HIIT Jump rope and she was pushin about 4 100 yard sprints on Thursdays.

Recently she's pushed to 3x's a week with me. (adding Saturday). I've gotten her into a local gym and we work upper body, tuesdays.
Jumping Jack/push ups = 10 jumping jacks/10 push ups, 9 jumping jacks/9 push ups. All the way to 1.
Bicep curls with lunge 3x10
tricep kickback
Mil. press on swiss ball
30x box jump straight
bench press at 70% of max
cable rows (70%)
sit ups & obliques

Thursday
Quad Stalls= hold squat for 20 sec. Jump once. hold squat for 20 sec. jump twice. all the way to five.
box jumps
squats at 70%
hamstring curls on swiss ball.
hip abd 70%
hip add 70%
hamstrings on machine (70%)

Saturdays
jumping jack pushups
quad stalls
box jumps to 30
hamstring swiss ball
8 100 yard sprints
5min HIIT jump rope

problem... she's stuck at the current weight and BF% over the last 4 weeks.
on the days she isn't training with me, she's doing pilate's and 30 minutes of cardio.

Any thoughts? i'm getting a little frustrated

Quite obvious she's under eating. She should be eating closer to 1800 calories per day.

She should also be zig zagging her calories: days she's not training less, days she is training, more.

[LittleCharlie]

Better not do too many more of those lifts charlie you might blow away.

Or fit into my weight class for competition. ;-)

[chief714]

Ok.
I'm going to switch up her diet for her. Bump her to 1800 cal.

I'll redesign her regimen with more compound exercises and keep the sprints.

Anything else?

[Keltron]

If she's trying to lose weight, why are you splitting up her workouts by body part? I'd also get rid of the curls and tricep extensions. Isolation has no other purpose other than to make that particular muscle grow. Give her a circuit comprised of major compound lifts.

Squats
push ups
bent over row

or

lunges
band pull ups or jumping pull ups
standing overhead press


you can add a fourth exercise that's a bit cardio-ish to get her heart rate up like box jumps or jumping jacks for time, eg 45 seconds or something.