Not sure if this is the appropriate forum but I thought I’d get the most response here. Looking for some qualified, articulate advice and suggestions from those more experienced than I.
I’m not exactly a fitness expert. I used to be fat. I made the paradigm shift that allowed me to drop nearly 80 lbs of fat, and gained a ton of knowledge along the way. I also had help from a personal trainer I know, who gave me lots of advice, and has the CSCS certification (he actually pointed me to T-Nation). So here’s the situation that I’m currently deliberating over:
There’s a possibility that I might start doing a little training of my own, primarily with beginner level clients, and under the supervision and guidance of aforementioned experienced trainer. Ideally this would be a way for me to transfer some of my enthusiasm and knowledge to those who can most benefit from it. As someone’s who’s lost a lot of weight and lived through that experience, I have a pretty good handle of the psychology of being fat, and what it’s like to create change in your life. I feel like I have a fairly comprehensive understanding of nutrition (excluding the subtleties of some of the biochemistry involved). My understanding of training is a bit more limited. And while I have a good idea of what worked for me, and the sorts of training I best respond to, I’m struggling to apply that to other people. Don’t misunderstand me and think I’m claiming to be an expert. Feel free to question or correct my claims. I’m happy to be humbled.
The immediate situation is thus. I’m a 22 year old student at the moment. My roommate is overweight and seems pretty serious about dropping body fat. He tells me that he’s pretty lost when he visits the school’s gym and asked for my help. I decided this is a pretty good opportunity to practice working with someone 1 on 1 and focus on designing a realistic program. Keep in mind that I’m not trying to turn him into a bodybuilder, but rather I’d like to help him enjoy exercising more, train more effectively, and skip the hour long cardio sessions from hell…
The basics of what I’m envisioning so far is a sort of light full body workout, dividing the movements into a split of upper body/lower body and core (further broken down into pushing and pulling movements). I don’t mean I would hit all of these areas in one workout of course. I’d like to include stretching, dynamic warmup and some limited interval training. I want to introduce him to free weights and also am leaning towards bodyweight exercises. I’m not going to use complexes but I’ve thought about chaining exercises together into circuits to jack up the metabolic value of each movement. (Thinking about dumbbell ‘suitcase squats’ into push press for example). What I need you guys for is some suggestions on how to fill up these categories! I know a handful of movements off the top of my head, though I’m not as educated about their official names. In otherwords I’m just looking for suggestions, warnings, and specifics. Feel free to list a bunch of good exercises for the beginner if that’s what comes to mind. I’ll definitely respond and post feedback should people actually participate in the thread.