The Key To Weight Loss That Nearly No Females Do

The Key To Weight Loss That Nearly No Females Do

The Key To Weight Loss That Nearly No Females Do

The key to weight loss that nearly no females do is something almost all women should be including into their weekly regime. I have seen far too many health and fitness coaches, I’ll be the first to admit I was one of them a few years back, prescribe the wrong exercise program to clients who are primarily looking for a weight loss program.

It is hard enough as a female to lose weight when compared to men, and by missing out on this critical part of the program it can make it nearly impossible to achieve long lasting results and attain that dream body you have always aimed for.

It is my hope that this article helps you break through your weight loss plateau and get you to that dream body in 2017. As a side note, if you are currently seeing a trainer that is not including this integral weight loss strategy into your program, it is time you question them, WHY NOT!

 

I won’t be going into the nutrition side of things or diving into how hormones can hinder your progression, however I will say this unless you are;

Unless you are;

  • In a calorie deficit,
  • Get adequate protein in each and every day and
  • Are getting plenty of rest

Stop trying to lose weight, as it will never happen for you, simple as that.

I’M SERIOUS…. If you are sitting there reading this and don’t do all three of those dot points listed above then stop now and enjoy life.

I promise you that your yo-yo behavior of being totally committed and then swinging to excessive eating and drinking habits will only lead to a less than ideal physical and more so mental state of mind. Who this article is for then, are for those that are currently on point with all that is listed above and are still not seeing the results in their weight loss journey that they had hoped for.

 

So what is this key strategy that nearly all females miss out on?

 

Let me introduce you to Susie and her identical twin Susan, clearly their parents had no imagination when naming them.

Susie and Susan are both 10kg overweight and have decided that in 2017 they are going to lose this weight once and for all and have enlisted the help of a health and fitness coach to get them to where they want to be.

Both coaches work out an identical nutrition plan for the girls and then prescribe an exercise plan to go along with their nutrition plan.

Susie’s coach takes the mainstream approach and has her pound away at the pavement and has her perform a large amount of cardio-based exercise through out the week.

Her plan looks a little something like this;

 

 

 

 

 

Monday

 

Tuesday

 

Wednesday

 

Thursday

 

Friday

 

Saturday

 

Sunday

 

Morning

 

 

Run

 

Cycle

 

Run

 

Run

 

Lunch

 

 

Walk

 

Walk

 

Walk

 

Walk

 

Walk

 

 

 

 

 

 

Evening

 

 

 

 

 

 

 

Susie is super excited and begins straight away running three days a week and attending a cycle class once a week as well as doing a lunchtime walk with her girlfriends at work everyday.

 

On the other side of the equation, Susan’s coach has her join a local gym and begins some simple strength training exercises three times a week.
Her plan looks a little something like this;

 

 

 

 

 

Monday

 

Tuesday

 

Wednesday

 

Thursday

 

Friday

 

Saturday

 

Sunday

 

Morning

 

 

Gym

 

Gym

 

 

 

Gym

 

 

 

Lunch

 

 

Walk

 

Walk

 

Walk

 

Walk

 

Walk

 

 

 

 

 

 

Evening

 

 

 

 

 

 

 

 

Susan is very cautious as she has never lifted weights before and is concerned that she will “bulk” up and look like Arnold Schwarzenegger. Her coach reassures her that this will never happen and that strength training and not cardio training is the key to weight loss.

 

Does this sound familiar?

Have you steered clear from weight training up until this point because of the fear you will bulk up or because you have been too scared or felt intimidated to join a gym?
You are not alone and I want to let you know that I am here to lay your fears to rest and have you achieving real life changing results in 2017.

As a health and fitness coach I encounter this all too often and I believe that it is the number one reason (Second only to my dot points above) to why females are not reaching their weight loss goals or attaining the body they have always dreamt of.

 

When taking on a new female client I ask a number of questions in order to understand how to best work with them and help them work towards their goals. Among these questions I always ask the following two;

  1. Which of the following female bodies would you most like to look like,
    • Most common responses being somewhere between the 18% and 26%

 

  1. What is your female body Crush
    • Most common responses being Jennifer Lawrence and J-Lo

Now I can’t speak for these woman as I am not their coach, however I can be fairly sure that both of them will be doing some sort of strength training to support such amazing physiques just like my amazing clients that have seen some stunning transformations while using strength training as a fundamental part of their program.

I am also VERY certain that neither these celebrities or my female clients look like roided up cartoon characters with biceps so large that it hinders their ability to brush their teeth. If it were as easy as doing a little weight training to put on muscle then every Tom, Dick and Harry that attends the gym and busts out a thousand biceps curls 6 days a week would look like Arny and be sporting a lean and muscular physique.

Next time you are at the gym have a look around at most of the men who are there lifting weights and I can assure you that most of them do not look like this look like this,

So, where to start and what should you be doing?

I have written out a beginners program that you could begin with and then a secondary program that could be used once you feel you have reached a new level of confidence and ability.

Of course, you can always email me should you need any help or have further questions and please take care when starting any new program. I would strongly recommend employing a trainer for a few sessions to teach you the correct lifting techniques and to help you get started.

Here is to your future body and a path that will lead you to success in 2017 and see you reach all your health and fitness related goals.

Cheers

If you have any questions please don’t hesitate to leave a comment and I would love it if you shared this article with one friend that could benefit from it.

 

Monday: Program 1

Tuesday: Long walk or Run (Over 30mins)

Wednesday: Rest Day (Could do a yoga or pilates class)

Thursday: Program 2
Friday: Complete Rest Day

Saturday: Program 3

Sunday: Long walk or Run (Over 30mins)

 

Complete all programs as a circuit with a 90sec rest at the end of the first round and then repeat for 3 sets.

 

Beginners Program 1

 

Exercise Sets Reps Weight
Squats

 

1 10 to 15 N/A to Light
  2 10 to 15 N/A to Light
  3 10 to 15 N/A to Light
Stationary Lunge

 

1 10 to 15 N/A to Light
  2 10 to 15 N/A to Light
  3 10 to 15 N/A to Light
Sumo DB Squat

 

1 10 to 15 N/A to Light
  2 10 to 15 N/A to Light
  3 10 to 15 N/A to Light
Glute Bridge Raise

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Step-Ups

 

1 10 to 15 N/A to Light
  2 10 to 15 N/A to Light
  3 10 to 15 N/A to Light
Wall Squat Hold

 

1 30s to 60s N/A
  2 30s to 60s N/A
  3 30s to 60s N/A
Rest (90s)      

 

Beginners Program 2

 

Exercise Sets Reps Weight
Push-Ups

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Seated Shoulder Press 1 10 to 15 Light
  2 10 to 15 Light
  3 10 to 15 Light
Dips

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Seated Bicep Curl

 

1 10 to 15 Light
  2 10 to 15 Light
  3 10 to 15 Light
Lying DB Pullover

 

1 10 to 15 Light
  2 10 to 15 Light
  3 10 to 15 Light
DB 1 Arm Row

 

1 10 to 15 Light
  2 10 to 15 Light
  3 10 to 15 Light
Rest (90s)      

 

 

Beginners Program 3

 

Exercise Sets Reps Weight
Dual Knee Tuck

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Alternating         V-Snap 1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Cycle Legs

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Toe Touches

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Russian Twist

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Plank Hold

 

1 30s to 60s N/A
  2 30s to 60s N/A
  3 30s to 60s N/A
Rest (90s)      

 

 

Monday: Program 1

Tuesday: Long walk or Run (Over 30mins)

Wednesday: Program 2

Thursday: Program 3
Friday: Complete Rest Day

Saturday: Repeat Program 1, 2 or 3

Sunday: Long walk or Run (Over 30mins)

 

Complete all programs as a circuit with a 90sec rest at the end of the first round and then repeat for 3 sets.

 

Intermediate Program 1

 

Exercise Sets Reps Weight
BB Olympic Squats 1 10 to 15 Medium
  2 10 to 15 Medium
  3 10 to 15 Medium
DB Weighted Walking Lunge 1 10 to 15 Light to Medium
  2 10 to 15 Light to Medium
  3 10 to 15 Light to Medium
Sumo BB/KB Deadlift 1 10 to 15 Medium
  2 10 to 15 Medium
  3 10 to 15 Medium
BB Weighted Glute Bridge Raise 1 10 to 15 Light
  2 10 to 15 Light
  3 10 to 15 Light
DB Weighted Step-Ups 1 10 to 15 Light
  2 10 to 15 Light
  3 10 to 15 Light
Wall Squat Hold

 

1 30s to 60s N/A
  2 30s to 60s  
  3 30s to 60s  
Rest (90s)      

 

Intermediate Program 2

 

Exercise Sets Reps Weight
DB Chest Press

 

1 10 to 15 Medium
  2 10 to 15 Medium
  3 10 to 15 Medium
Horizontal Bar Pull Ups 1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
DB Shoulder Press 1 10 to 15 Light to Medium
  2 10 to 15 Light to Medium
  3 10 to 15 Light to Medium
Seated Row

 

1 10 to 15 Medium
  2 10 to 15 Medium
  3 10 to 15 Medium
DB 1 Arm Row to Tricep Kickback 1 10 to 15 Light to Medium
  2 10 to 15 Light to Medium
  3 10 to 15 Light to Medium
BB Bicep Curl

 

1 10 to 15 Light to Medium
  2 10 to 15 Light to Medium
  3 10 to 15 Light to Medium
Rest (90s)      

 

Intermediate Program 3

 

Exercise Sets Reps Weight
Scissor Kicks

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
V-Snaps

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Mountain Climber 1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Side Bridge Raise

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Side Crunch

 

1 10 to 15 N/A
  2 10 to 15 N/A
  3 10 to 15 N/A
Plank Hold

 

1 30s to 60s N/A
  2 30s to 60s N/A
  3 30s to 60s N/A
Rest (90s)      
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