CASE STUDIES
1 Jane Apple
Stage I
Congratulations to Jane for giving herself the gift of self-worth. Further I would ask if her significant family members are supportive. Then I would ask for a long term commitment and to stress that I want this to be FUN for both of us. And to share the amazing results I have seen, to give her real hope. I would request her doctors medical clearance for our first appointment, establish fees, history and favorite activities.
Stage II, and III
Then I would set an appointment to begin and get the release signed, to go over the history, go through the tests and keep a thorough discovery log. Of course 40% body fat is a great warning, and I would use great caution and a very gradual intensity increase. Measurements of circumference, body weight and fat % would be recorded for tracking. I would also refer her to a clinical nutritionspecialist. Should her weight loss program include fasting I would recommend Zig Zag scheduling and be sure to plan modification to prevent joint trauma.
Stage IV
I would recommend the following program for the preceding and additional reasons. Strength training would be the main focus because it is effective in burning calories during work out and even at rest. It is a deliberate slant toward low intensity, low volume and gentle speed. I would feel that in this situation it is extremely important to include the mind body connection to keep her spirit up and her patience.I would use body weight exercises where possible such as crunches, pulls, modified push ups, and squats. Medicine balls, and a partner would be suggested for help and encouragement. I would also encourage rubber tubing to use at home while watching TV and maybe even weighted shoes.In additionwould call her attention to the fact that muscle weighs more than fat in the weight loss portion and give her opportunities to note changes in inches as she loses fat and gets lean muscles.
Stage V
Hopefully she would be using a nutritionist as suggested and keep a log of her nutritional intake and keep herself hydrated, supplemented and have a list of low glycemic index snacks to help in the adjustment of caloric intake. In this situation I believe it would be important to keep introducing new ideas to prevent boredom.
StrengthTraining:
Weeks 1 & 2 Tuesday, Thursday and Saturday: To be followed in circuit principle
EXERCISES
/ REPS / SETSSitting calf raise / 8-12 / 2
Leg press / 8-12 / 2
Leg curl / 8-12 / 2
Crunches / 14-16 / 2
Back extension / 14-16 / 2
Lat Pull Down / 8-12 / 2
Upright row / 8-12 / 2
Flyes / 8-12 / 2
Bench Press / 8-12 / 2
Incline Bench press / 8-12 / 2
Aerobics:
Wednesday/Friday 20-25 min brisk walk
Monday 15-30 min Bike ride
Week 3 and 4
Split mesocycle guideline:
Tuesday / Thursday / SaturdayCalves / Low back / Bicepts
Quads / Abs/Back / Tricepts
Hamstrings / Pecs / Shoulders
Tuesday:
EXERCISE / Reps / SetsCalf Raises / 12 / 2-3
Leg extension / 10-12 / 2-3
Leg Press / 10-12 / 2-3
Hack squat / 10-12 / 3-4
Reverse Hyper / 10-12 / 3-4
Thursday:
EXERCISE / REPS / SETSBack extension / 10 / 3
Low Back/Abs / 10-12 / 3
Reverse Crunch / 10-12 / 3
Pec Deck / 10-12 / 3
Incline Press / 8-10 / 4
Aerobics
Monday– Bike 25 min add 2 min aweek
Wednesday- Brisk walk 30-40min
Friday- Jog 7 min add 2 min weekly
Saturday:
EXERCISE / REPS / SETSLateral raises / 8-10 / 2
Front Raises / 8-10 / 2
Lying Pull over / 6-8 / 2
Pull up / 8-10 / 3
Cable row / 8-10 / 3
Week 5-12
Split mesocycle guideline:
Tuesday / Thursday / SaturdayCalves / Low back / Bicepts
Quads / Abs/Back / Tricepts
Hamstrings / Pecs / Shoulders
Tuesday:
EXERCISE / Reps / SetsStanding/Calf Raises / 12-15 / 3-5
Leg extension / 12-15 / 3-5
Side Lunge / 10-12 / 2-3
Safety squat / 10-12 / 3-4
Thursday:
EXERCISE / REPS / SETSBack extension / 8 / 3
Reverse Crunch / 8 / 4-5
Side Bends / 8 / 3
Bench Press / 8 / 4-5
Saturday:
EXERCISE / REPS / SETSMilitary Press / 8 / 4
Pull up / 8 / 4
Preacher Curl / 8 / 4
Aerobics
Monday– Bike 30 min add 2 min aweek
Wednesday- Brisk walk 30-40min add weight shoes
Friday- Jog 12 min add 2 min weekly