You think you\u2019ve got it:<\/span> the perfect blend of strength training exercises<\/span> that\u2019ll help your client achieve their dream body.<\/p>\n <\/p>\n But when you send it over to your client? They aren\u2019t entirely convinced.<\/p>\n And when probed, they reveal that they\u2019re \u201cdesperate to lose weight\u201d and \u201cbecause the plan only contains strength training exercises, it doesn\u2019t seem like it\u2019ll help me get back to my pre-pandemic weight<\/span>.\u201d<\/p>\n Ouch. Read on for suggestions on how to respond to your client\u2019s concerns\u2014and the six exercises you should consider including in their workout plan to help with their weight loss efforts.\u00a0<\/p>\n \u00a0<\/p>\n <\/span><\/span><\/p>\n You should first address your client’s misconception that strength training wouldn’t help them lose weight fast.<\/p>\n And when doing that, you\u2019ll want to build your message upon the following points:<\/p>\n \u00a0<\/p>\n Awesome. Now your client\u2019s fully aware of the benefits strength training exercise can bring for their weight loss efforts.<\/p>\n That said, that doesn\u2019t mean you can leave their program be.<\/p>\n The following six exercises could help them \u201cshift the needle\u201d toward effective weight loss (while remaining within the recommended, safe limits, of course)\u2014so to speak.<\/p>\n These exercises combine resistance training and cardio elements, so your client effectively harnesses cardio’s calorie-burning powers, plus strength training’s muscle mass maintenance benefits.<\/p>\n A quick note:<\/span> You shouldn\u2019t program these exercises into your client\u2019s workout routine exclusively. They\u2019re intense and can cause recovery issues when done excessively.<\/p>\n There\u2019s a reason skipping is well-loved by pro athletes everywhere\u2014from MMA fighters to famous footballers, from bodybuilding legends to CrossFit competitors.<\/p>\n It’s ideal for conditioning and is incredibly versatile.<\/p>\n Think about how intense the exercise is.<\/p>\n Your client will have to use their shoulders and arms to turn the rope at a quick pace while their legs (think: quads, hamstrings, and calves) and glutes work hard to keep up.<\/p>\n The exercise also calls for core involvement.<\/p>\n So, is it any surprise to know that skipping can help an average 140-pound woman burn up to <\/span><\/span>318 calories<\/span> every 30 minutes?<\/p>\n That said, your client might become bored with the movement\u2019s repetitive nature. So here are three things you could do to up the \u201cfun factor\u201d for your client:<\/p>\n Does your client struggle with a history of knee injuries? If yes, consider programming in rowing as it will help your client work at the highest intensity possible with the lowest impact on their joints.\u00a0<\/p>\n As a full-body workout, rowing targets 85% of the body\u2019s muscles\u2014including the legs, arms, back, and core.<\/p>\n Meaning? It helps increase your client’s strength and cardiovascular capacity simultaneously (i.e., involves both cardio and strength-training elements).\u00a0<\/p>\n But how does that translate to its calorie-burning abilities? Impressively well, it appears.<\/p>\n Research<\/span> shows that the metabolic requirements of an interval rowing workout are similar to what’s experienced during MMA training. Plus: A man weighing 183 pounds (83 kg) can expect to scorch around 377 calories from a 30-minute row session.<\/p>\n Unfortunately, though, many people in the gym perform the exercise with poor technique\u2014reducing its effectiveness while significantly increasing the likelihood of injuries. That\u2019s why you should make sure your client does the following when they row:<\/p>\n Don\u2019t look down on this equipment-light exercise: A 2015 study<\/span> found that just ten 15-second bursts of battle ropes can lead to the same degree of heart rate increase as an all-out full-body sprint in participants!<\/p>\n What about calories?<\/p>\n Well, it appears that just 10 minutes on the battle ropes can help your client torch up to 120 calories!<\/p>\n Here are a few pointers that\u2019ll help your client maximize calorie-burn (along with safety) through the exercise:<\/p>\n A classic CrossFit movement, the wall ball exercise is a high-intensity compound move that requires maximum effort from various large muscles in your client’s body.<\/p>\n Also known as a wall ball squat, the wall ball exercise is where you have your client perform a squat\u2014then throw a ball against the wall as they\u2019re coming out of the bottom position. They\u2019ll have to catch the ball on the rebound with their arms overhead, then immediately lower right back down into the squat.<\/p>\n Yes:<\/span> It\u2019s an intense exercise that\u2019ll target your client\u2019s quads, shoulders, triceps, chest, core, glutes, and hamstrings, plus improve their explosive power and cardiovascular endurance.<\/p>\n That\u2019s why it\u2019s essential to keep an eye on your client’s form.<\/p>\n It\u2019s all too easy for their form to break down when they get tired. Here are a few things you could do to ensure they\u2019ll maintain proper form through all working sets and reps:<\/p>\n Let\u2019s be honest. All the exercises mentioned above (i.e., jump rope, rowing, battle ropes, and wall ball slams) call for decent coordination skills. So, what happens if your client struggles in this area?<\/p>\n Is there an exercise that\u2019ll help your client train all-out and burn as many calories as they possibly could without worrying about their coordination?<\/p>\n Thankfully, yes. And it\u2019s none other than the farmer\u2019s walk.<\/p>\n This is where you get your client to hold a heavy object (it could be a barbell, pair of dumbbells, kettlebells, or whatever you can think of), then walk a specific distance without ever setting the weight on the floor. Simple as that.<\/p>\n While simple, the farmer’s walk is a highly effective exercise.<\/p>\n It works nearly every muscle group in your client\u2019s body, particularly the legs, core (including the region\u2019s deep stabilizing muscles, transverse abdominis), and shoulder muscles.<\/p>\n The exercise is also fantastic for improving your client\u2019s grip strength\u2014which, in turn, allows your client to lift heavier weights in the gym.<\/p>\n As usual, a few key points to note as your client performs the movement for maximum effectiveness and safety:<\/p>\n Looking for another exercise with low coordination demands but high calorie-burn capabilities?<\/p>\n Then a good candidate is the prowler sled push.<\/p>\n Like the farmer’s walk, the prowler sled push is a low-skill move that requires a decent amount of effort. To get your client to do the basic sled push, they’ll need to drive the (suitably loaded) sled forward with their hamstrings, glutes, and calves.<\/p>\n That\u2019s not all:<\/span> Their core will be working overdrive, too, since it\u2019s responsible for power transfer from the lower body\u2014through the torso\u2014and into the arms, then the sled.<\/p>\n Your client\u2019s upper back muscles will engage too. It\u2019s basically a full-body compound movement.<\/p>\n A critical coaching cue to use with your client is:<\/span> “Keep arms close to your body.”<\/p>\n You want your client to bend their elbows as they’re pushing the sled. This will naturally lead to a more upright torso angle, around 45 degrees.<\/p>\n This is ideal in the beginning stages (as your client gets familiar with the movement). It helps build resilient spinal integrity (i.e., reminds your client to maintain a neutral back) and reinforces proper pushing posture.<\/p>\n While these exercises are great at burning calories, it\u2019s important to emphasize to your clients that both diet and training need to work together hand in hand for effective and sustainable weight loss.<\/p>\n And if you\u2019re interested in furthering your education as a personal trainer<\/span>, consider AFPA\u2019s various nutrition certifications <\/span>and personal trainer specialty certifications<\/span>\u2014where you can learn how to optimize a client\u2019s nutrition needs and fitness for weight\u00a0loss.<\/p>\n \u00a0<\/p>\nHighlight the Benefits of Strength Training for Weight Loss<\/h2>\n
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6 Calorie-Intensive Exercises for Weight Loss<\/h2>\n
Jump Rope<\/h3>\n
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Rowing<\/h3>\n
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Battle Ropes<\/h3>\n
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Wall Balls<\/h3>\n
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Farmer\u2019s Walk<\/h3>\n
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Prowler Sled Push<\/h3>\n
Takeaway<\/h2>\n
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<\/span><\/span><\/p>\nReferences<\/h2>\n<\/div>\n