One of my clients (female, approximately 70kg, 175cm)says she NEEDS to lose 5kg until the end of the month.
Now she doesn’t care wheter this comes from water or fat or muscle, she just wants to lose 5 kg.
Although I usually wouldn’t help her on that plan but try to talk some smarts into that head of hers, this time is a bit different due to certain reasons.
Now that customer of mine doesn’t know shit about training or nutrition. In her gym they told her to walk quickly on the treadmill (you know, aerobic exercise to burn fat with no weight training or anaerobic exercises at all…) and eat little.
At this point, she’s living on 500 calories a day, mostly from yoghurt and fruits. Added to that, they talked her into considering carnitine, telling her that all other supplements might harm her.
When she told me about this, I lost faith in mankind. I mean, c’mon, this is like so shitty…
Losing 5kgs in 20 days will prove hard. However, I believe it can be done.
I’ll post my plans to help her get that weight off and call all of you out to comment and tell me what you think of it.
First, that gal needs to eat. If she keeps eating 500kcals, she’ll burn muscle and store fat in it’s place. So, I’ll put her on a high fat, high protein diet and all but eliminate carbs.
Also, I’ll cut milk and most salty things from her diet in order not to accumulate any subcutaneous water.
Hopefully she’ll agree to eat every two hours, but to be honest, I doubt it…
Aerobics in low intensity just won’t cut it, i fear.
Rather than talking a walk on the treadmill, I think I’ll have her cycling. Intervals that carry her deep into the anaerobic zone will provide the constant energy deficit she’s aiming for.
Intervals will be 4 minutes moderate cycling followed by 1 minute of max speed cycling. She’ll do a total of 10 Intervals. Before that, 10 minutes of warmup consisting of mobilisation and just a couple of minutes on the threadmill (can’t take away the only tool she knows and is used to ).
In addition to this training, which will take place in the afternoon, she’ll do weighttraining twice a week before cycling her intervals. Every day in the morning, I’ll have her do bodyweight-exercises in order to put a certain tension into her body and phisically prepare her for picking up weights.
In the evening, she’ll do 30 minutes of regenerative running in order to burn lactacte, keep the caloric afterburner up and prepare her for next days training.
What do you say? Comments and remarks are welcome!