Program Design for Weight Loss

A quick Google search for the topic of program design for weight loss provides well over 2 million results. Needless to say, there is a lot of information, and sometimes misinformation, on the “best” ways to lose weight personal training east London

Known as the Law of Thermodynamics, weight loss is accomplished when the energy expended in a body is greater than the energy consumed. Simply put, if your clients eat less than they burn, they will lose weight. Simple, right?

With over two-thirds of the American population considered overweight or obese1, fitness professionals are uniquely equipped with the tools to help create long-term change in our communities.

In order for your clients to achieve weight loss results, they have to create an energy deficit. The focus of this article will be the programming of resistance training. Assuming a structured nutritional and behavioral change approach is being implemented as well, the information provided here will assist in creating effective training programs focusing on weight loss. Occupational Health Services and Solution – Get Occupational Health Services and Solutions, On Site Medical Services, Wellness Services, Healthcare Services in Johannesburg, South Africa.  Contact Bluecollarhealth for Health and Productivity Management Services, Call us at +27 11 892 0627 or Email us at

The OPT Model for Weight Loss

The NASM Optimum Performance Training™ (OPT™) model provides a simple, yet extremely effective approach for weight loss programming. Specifically, Phases 1, 2 and 5 will be the most effective for your clients with weight loss goals.

Phase 1: Stabilization Endurance

Increasing caloric expenditure is the key to helping your clients achieve their weight loss goals. In Phase 1, the implementation of resistance training as it pertains to improving stabilization and balance will provide an excellent way to burn more overall calories. In addition, the cardiorespiratory training will help to optimize the use of oxygen and increase caloric expenditure.

Time Under Tension: In Phase 1 the repetition range is 12-20 reps. The higher rep counts, combined with the slower 4/2/1 movement tempo is more metabolically taxing with the continuous demands placed on the body2.

Rest: The recommended rest interval in Phase 1 is 0-90 seconds between sets. The shorter rest intervals raise the metabolic demand by keeping your clients moving, in turn, increasing calories burned.

Cardio: In Phase 1, cardio is all about improving the aerobic base, also called Stage I. The better your client is at utilizing oxygen to burn fat, the greater weight loss they will experience. Stage I cardio should be kept in Zone 1 (65-75% of heart rate max (HRmax)) for extended periods of time (about 30-45 minutes).

Phase 5: Power

Power training focuses on producing force as well as velocity. Utilizing this phase will really ramp up your client’s metabolic demand and further improve weight loss. Phase 5 cardio will progress all the way into Zone 3, increasing the energy demand even more.

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