Since the start of 2020 and the lockdowns, weight gain has been one of the leading issues among people. That’s because people were locked up in their houses with easy access to food. This resulted in people gaining a significant amount of weight through binge eating.
Now that things are getting back to normal, people want to get back on their fitness. This is why healthy weight loss programs are in high demand these days. As a personal trainer, you can take advantage of this demand and grow your clientele. But you’ll need to learn how to create healthy weight loss workouts. So we’ve created this guide to help you out.
Additionally, if you want to expand your fitness training abilities, check out some of the fitness specializations we offer at W.I.T.S. Education.
How Does Healthy Weight Loss Work?
A healthy weight loss program doesn’t just focus on diet and exercise. Instead, it tries to transform the client’s lifestyle to enable them to make healthier choices. Trainers are responsible for monitoring the client’s workouts, eating habits, and general day-to-day activities.
The goal is to add more movement into the client’s lifestyle, so they don’t waste time sitting idle. Besides that, trainers are also responsible for designing exercise programs that work well for each client and allow them to lose weight healthily. Diet is also another thing trainers monitor. While trainers can’t recommend diets for people with medical issues, they give a general outline for clients without specific medical needs.
Can All Clients Take Part In It?
General weight loss programs are designed for the masses, and clients with different lifestyles can join them. Additionally, they won’t have trouble seeing results because trainers give pretty much the same training to each of them. But trainers only pick a few clients to work with at a time when it comes to specialized weight loss programs.
This is because the exercises and diet plans are specifically tailored for each client, and trainers modify the exercises according to the client’s progress. Since each client has a different progress rate, their exercise plans are modified at different stages.
Exercises For A Healthy Weight Loss
Low-Intensity Cardio
Recommending tough workouts won’t do the trick for people on the heavier side. Instead of showing progress, their body would react badly to the sudden stress. Clients will also be more likely to give up on the training because of the difficulty.
This is why trainers usually start clients with easier exercises, and low-intensity cardio exercises are best. Getting the body used to the movement is the main goal, and low-impact exercises are great. They get the heart rate up quickly but don’t put a lot of strain on the body. These exercises include cycling, yoga, brisk walking, and stretching.
HIIT Workouts
Clients with a busy schedule often struggle to make time for workouts, leading to them gaining weight. For that, high-impact interval training workouts are the best. These exercises get the heart rate up and burn fat faster. But clients need a good diet rich in protein and vitamins to take on this exercise program.
Because with HIIT workouts, the muscle fibers break faster to develop new ones, and if the diet isn’t proper, it can lead to extensive muscle loss that affects the long term. Trainers also need to monitor the progress closely to ensure the exercises aren’t taking a toll on the client.
Strength Training
Strength training alone isn’t enough for a healthy weight loss because the exercises are designed to improve muscle development. But for new clients, these exercises can develop muscles faster, lowering the body’s fat count. Moreover, the exercises boost metabolism and burn fat to make room for lean muscle mass.
Usually, trainers have to combine strength training with other weight loss exercises to help clients achieve their desired results. But trainers still need to monitor the muscle development and loss ratio so clients don’t end up with health issues.
Cardio Workouts
Proper cardio exercises are the best option to increase the heart rate and burn fat. In doing so, these exercises also increase the body’s muscle mass. But not many clients can participate in full cardio workouts because of the strength needed. So these exercises aren’t recommended for beginners but for people who regularly work out but need something extra to reach their ideal weight.
Fast cycling, jumping rope, running, and climbing are all cardio workouts that are good for weight loss. In addition, clients need proper diets with ample proteins, carbs, and other important nutrients to prevent any deficiencies in the body.
Swimming
If your client knows how to swim, you should definitely recommend swimming to lose weight. Swimming helps burn fat faster because of the resistance of water. The water resistance is higher than air, and the body needs to work harder to move. As a result, more fat is burned while swimming compared to walking or running the same distance.
But that’s not all; swimming is a full-body workout, so clients don’t need different workouts to target different body areas. But again, the body needs plenty of carbs and protein to produce enough energy to fuel the body through a swimming session.
Sectioned Workouts
Regular workouts can be broken into sections to help clients work on different areas of the body separately. This allows trainers to monitor the client’s progress and determine which areas need more improvement.
Dividing the workouts into days is a common strategy, and you can set one day for leg workouts, one for the upper body, and one for belly fat. This way, if an area of the body isn’t showing results, trainers can tweak specific exercises to get better results.
Learn More About Fitness And Wellness With W.I.T.S, Education’s Fitness Specializations
W.I.T.S. Education offers several fitness training specializations designed to help certified personal trainers take the next step in their fitness careers. These specializations include group fitness instructor, medical fitness, and youth fitness specializations. Moreover, four of our courses are accredited by the American Council of Education.
We are also the only institute with written and practical skill essentials accredited by the N.C.C.A. W.I.T.S. also has the largest network of universities and colleges making it easier for students to earn college credits. So check out our courses and enroll today to advance your fitness career.