Obesity and overweight are widespread, and considered a global health crisis (Foss & Dyrstad, 2011). The aforementioned conditions also increase the risk of high blood pressure, coronary artery disease, type 2 diabetes, dyslipidemia, stroke, and premature mortality (Foss & Dyrstad, 2011). Moreover, obesity contributes to approximately 120,000 preventable deaths every year in North America (Thorogood et al., 2011). Cardiovascular exercise helps attenuate the aforementioned conditions, which is supported by the American College of Sports Medicine (ACSM); regular exercise improves lipoprotein profiles, lowers blood pressure, C-reactive protein, insulin sensitivity, weight loss, as well as other biomarkers (Garber et al., 2011). Resistance training has also been shown to assist in weight management by increasing fat-free mass, and fat loss (Willis et al., 2012). Moreover, combined modalities expedited fat loss more than implementing each intervention separately (Willis et al., 2012).
A third intervention, which supports fat loss, is a balanced nutritional program. Evidence suggests that many nutritional protocols can work (i.e., Atkins, Zone, LEARN, and Ornish diets) (Gardner et al., 2011). However, although nutritional interventions such as Weight Watchers can help individuals lose body fat, such programs can also include ~60% calories from carbohydrates (Pereira, Almeida, Alfenas, & Cassia, 2014). The aforementioned protocol can become problematic as it may induce low-grade chronic inflammation, which has been associated with obesity, insulin resistance, cardiovascular disease, and type 2 diabetes (Pereira et al., 2014). Moreover, such a diet has little protein content, contributing to muscle loss as well as fat loss during the high carbohydrate intervention (Pereira et al., 2014).
Conversely, introducing foods that supply energy (i.e., proteins and fats) but who are also devoid of sugars, mitigates the insulin response, lowers blood sugar concentrations, causing less energy to be stored in adipose tissue (Paoli, Rubini, Volek, & Grimaldi, 2013). Although the scope of this paper includes physical activity only, the author wanted to emphasize the relevance of including a nutritional intervention in a well-balanced weight loss program. Having briefly considered three factors central to weight loss (i.e., cardiovascular exercise, resistance exercise, and nutrition), the following will explore and expand cardiovascular and resistance exercise, as a means of contextualizing each constituent in an evidence-based, periodized 8-week weight loss program.
During an initial assessment and consultation, the author has the client read and fill out a medical questionnaire (MRM Kinetics, 2015). Following the medical questionnaire, the client also reads and fills out a physical activity readiness questionnaire, provided by the Canadian Society for Exercise Physiology (CSEP) (CSEP, 2015). Additionally, blood pressure is taken as a secondary measure to determine if hypertension exists. Hypertension is indicated if blood pressure is at, or above, 140-159/90-99 (American Heart Association, 2015). If the client reaches or surpasses the aforementioned systolic and diastolic readings, the client must see their family physician, address high blood pressure readings, and provide written approval to the author before beginning a periodized weight loss program.
After a client has been screened and approved to embark on a periodized weight loss program, development of said regime commences. Garber et al. (2011) noted that the ACSM has outlined an approach, which manipulates exercise variables, thereby inducing adaptive changes in human physiology; F.I.T.T. (frequency, intensity, time, type). The following will explore each constituent of the F.I.T.T. principle, as it applies to both cardiovascular and strength training exercise:
F.I.T.T. (Intensity)
Moderate intensity can be viewed as the rate of perceived exertion (RPE) while performing cardiovascular exercise (Garber et al., 2011). Moderate activity is correlated to an RPE of 12-13, considered fairly light to somewhat hard. Vigorous activity can be defined as an RPE rating of 14-17, also considered somewhat hard to very hard (Garber et al., 2011). Since obese/overweight individuals tend to be sedentary and deconditioned, exercise intensity will be targeted at moderate intensity and gradually progress towards vigorous intensity, as recommended by the ACSM (ACSM, 2015; Busto-Zapico, Amigo-Vazquez, Pena-Suarez, & Fernandez-Rodriguez, 2014). The RPE scale, although not considered a primary mode of evaluating the degree of intensity, still has a moderate to strong validity as it relates to other biomarkers (i.e., %VO2max, %HR, blood lactate concentrations) (Garber et al., 2011). Thus, for simplicity, RPE will be used to gauge difficulty and challenge. Park et al. (2014) suggested moderate to vigorous cardiovascular activity (intensity) be achieved each week. Strength training with an effort of 60-70% of 1-repetition maximum (RM) using an 8-12 repetition range (intensity) is also recommended (Garber et al., 2011).
F.I.T.T. (Frequency and Time)
Total duration of moderately intense cardiovascular exercise is recommended as 30 minutes a day, 5 days per week, culminating to 150 minutes per week (Garber et al., 2011). Vigorously intense exercise is recommended to last approximately 20 minutes a day, 3 or more days per week, of less than 75 minutes of total duration per week (Garber et al., 2011). Thus, progressions will be predicated on the aforementioned duration recommendations as the client transitions from moderate to vigorous intensity for cardiovascular exercise. Strength training has been recommended to occur 2-3 days/week (i.e., frequency) with no specific duration outlined per session (Garber et al., 2011). Additionally, strength training will occur between cardiovascular conditioning sessions, as a means of allowing adequate recovery (i.e., avoidance of combining strength training and cardiovascular exercise on the same day).
F.I.T.T. (Type)
Ground reaction forces from running can rise as high as 200% of bodyweight, which has been associated with shin splints, bruises, strains, and stress fractures (Quigley & Richards, 1996). Thus, for obese/overweight clientele, the author recommends stationary bikes, or recumbent bikes (i.e. type), as a means of reducing ground reaction forces while still stimulating the cardiovascular system. Strength training exercises should include those, which stimulate multiple and large muscle groups (Garber et al., 2011). Thus, compound, multi-joint exercises will be implemented. Having considered the F.I.T.T. principle, and its relationship to cardiovascular and strength training exercise, the following sections will outline an 8-week periodized weight loss program.
WEEK: #1 and #2
CARDIO (Performed Three Days – Monday, Wednesday, Friday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back |
| Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| Recumbent Bike | Warm-Up | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
| Recumbent Bike | Cardiovascular Conditioning | 1 | 25 minutes | RPE of 13 | |
| Recumbent Bike | Cool-Down | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
WEEK: #1 AND #2
STRENGTH (Performed 3 Days – Tuesday, Thursday, Saturday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| A1 Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back. ***If client finds floor-based foam rolling awkward due to bodyweight restrictions, foam rolling is skipped*** |
| B1 Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| C1 Incline Front Plank | Core Stability (Sagittal Plane) | 1 | 45 seconds | n/a | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C2 Incline Side Plank | Core Stability (Frontal Plane) | 1 | 45 seconds | n/a | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C3 Half Kneeling Anti-Rotation | Core Stability (Transverse Plane) | 1 | 6-8 x 3-5 second holds | n/a | Coach neutral neck and spine + deep breathing |
| D1 Deadlift Patterning | Strength (Hip Dominant) | 1-2 | 8-12 | n/a | Use constraints to “funnel” movement patterns if necessary (i.e., knees against bench and broom handle against spine) |
| D2 Incline Push-Up Patterning | Strength (Horizontal Push) | 1-2 | 8-12 | n/a | Ensure neutral neck and spine positions. Use constraints if necessary (i.e., broom handle against spine) |
| E1 Assisted Bilateral Box Squat | Strength (Knee Dominant) | 1-2 | 8-12 | TBA (i.e., weight is chosen to provide assistance) | Have client grip overhead handles on a cable station. Use handles to help the client up and down. Reduce external loads as client demonstrates improved stability and coordination within target repetition ranges |
| E2 Seated Rows | Strength (Horizontal Pull) | 1-2 | 8-12 | TBA (light weight is used until client demonstrates appropriate shoulder and upper back positions) | Focus on neutral neck, and have client “pinch a pencil” between shoulder blades |
**”Patterning” implies acquisition of proper movement quality before external loads are added**
Prior to any form of exercise (i.e., CC or strength training), the author instructs all clients on how to perform a sufficient warm-up. All warm-ups commence with self-myofascial release (SMR) on all major muscle groups. SMR helps loosen muscles and reduce tension, without losses in force production (Sullivan, Silvey, Button, & Behm, 2013). Following SMR is static stretching; evidence of Mohr, Long, and Goad (2014) suggested that combined modalities (i.e., SMR and static stretching) maximized muscle tissue length changes more than one modality in isolation. Stretches are held for 30-60 seconds, as recommended by Garber et al. (2011) to maximize tissue length changes for older adults. After SMR and static stretching, additional specific warm-up on a recumbent bike before cardiovascular conditioning (CC) is provided, as a means of familiarizing the client with the machine. The client will perform approximately 5 minutes of exercise on the bike that matches an RPE of 11 or less considered light (ACSM, 2015). Weeks 1 and 2 will have the client engage in 3 x 25 minute exercise at an RPE of approximately 13, as a means of introducing some volume (i.e., 75 minutes total per week) for 2 weeks while maintaining a low intensity.
Exercise technique and quality of motor control also occurs during weeks 1 and 2; focus is placed on ensuring proper joint positions and postures, as well as developing proprioception. Although the author has provided rationale and benefits behind the implementation of compound/multi-joint exercise in previous sections, the novice/overweight client may still experience difficulty managing such motions. Magill (2011) refers to this as the degrees of freedom problem, stating that the body must find a strategy to control complex movements. Dynamic pattern theory posits that new movements can arise suddenly and abruptly over time. The aforementioned theory also states that novel movements are governed by constraints, self-organization, patterns, and stability (Clark, 1995). In combination, these factors “steer” the development and refinement of movement and skills over time. As a means of managing the degrees of freedom problem, exercises are regressed in such a way as to allow the body to manage joints using techniques that guide motion and postures (Magill, 2011). For example, a neutral spine can be coached during seated rows by placing a broom handle along the entire back; the broom helps provide feedback as to the positioning of the spinal column while moving the arms horizontally. In time, the broom handle can be removed during the row, as the client acquires appropriate motor skills independent of the constraints.
Use of mirrors during strength training is discouraged, as a secondary means of increasing body awareness; Magill (2011) noted a study whereby powerlifters developed visual dependency from mirrors after 100 trials of squatting. Knee joint angle errors during the squat increased by 50% after visual feedback (i.e., the mirror) was removed (Magill, 2011). Thus, the author encourages clients to learn proper movement without mirrors to allow an opportunity to transfer skills to daily activities (i.e., lifting, pushing, pulling, carrying objects) as well as facilitating fat loss.
WEEK: #3
CARDIO (Performed Three Days- Monday, Wednesday, Friday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back |
| Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| Recumbent Bike | Warm-Up | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
| Recumbent Bike | Cardiovascular Conditioning | 4 | 1 Minute Work Interval: 3 Minute Rest Interval | RPE of 14-17 | |
| Recumbent Bike | Cool-Down | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
WEEK: #3
STRENGTH (Performed 3 Days – Tuesday, Thursday, Saturday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| A1 Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back. ***If client finds floor-based foam rolling awkward due to bodyweight restrictions, foam rolling is skipped*** |
| B1 Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| C1 Incline Front Plank | Core Stability (Sagittal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C2 Incline Side Plank | Core Stability (Frontal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C3 Half Kneeling Anti-Rotation | Core Stability (Transverse Plane) | 1 | 6-8 x 3-5 second holds | Add some weight | Coach neutral neck and spine + deep breathing |
| D1 Deadlift | Strength (Hip Dominant) | 2-3 | 8-12 | Add some weight | Use constraints to “funnel” movement patterns if necessary (i.e., knees against bench and broom handle against spine) |
| D2 Incline Push-Up | Strength (Horizontal Push) | 2-3 | 8-12 | Decrease the angle of incline | Ensure neutral neck and spine positions. Use constraints if necessary (i.e., broom handle against spine) |
| E1 Assisted Bilateral Box Squat | Strength (Knee Dominant) | 2-3 | 8-12 | TBA (i.e., weight is chosen to provide assistance). If the client reaches the upper margin of repetitions (i.e. 12), external loads are decreased to increase difficulty, by reducing assistance. | Have client grip overhead handles on a cable station. Use handles to help the client up and down. Reduce external loads as client demonstrates improved stability and coordination |
| E2 Seated Rows | Strength (Horizontal Pull) | 2-3 | 8-12 | Add some weight | Focus on neutral neck, and have client “pinch a pencil” between shoulder blades |
Week 3 represents the manipulation of intensity for CC. Although weeks 1 and 2 represents approximately 50% of target volume (i.e. 75 minutes instead of 150 minutes), it should be noted that although the author is providing a cardiovascular program as a fat loss protocol, resistance training has been added as a secondary means of improving biomarkers, in addition to nutritional coaching (which is beyond the scope of this paper). Thus, target cardiovascular volumes are modulated to accommodate other constituents of the client’s program.
Week 3 is designed to introduce the client to interval training, as a means of increasing the difficulty and rate of fat loss in the CC program. High intensity interval training (HIIT) can be defined as a time-efficient training method for improving cardiorespiratory and metabolic function (Buchheit & Laursen, 2013). Interval training can be manipulated to place emphasis on each, or all, metabolic pathways (i.e., phospagen, anaerobic glycolytic, and oxidative). However, caution must be exuded as each system has a particular neuromuscular effect. Since the author’s clients are also engaging in strength training on other days during the week, implementing HIIT, which engages the phospagen pathway, may place excessive stress on the neuromuscular system. Such an approach would likely affect the client’s ability to recover between sessions. Thus, engaging the fast glycolysis / oxidative system would place the least neuromuscular load on the body, while improving oxidative capacity and cardiovascular function (Baechle & Earle, 2000).
The fast glycolysis / oxidative pathway is stimulated with a work interval lasting approximately 1 to 3 minutes, followed by 3 times the amount of time in rest (i.e. a 1-minute work interval requires up to 3 minutes rest). Week 3 will begin with approximately 4 x 1-minute work intervals, with rest intervals up to 3 minutes after each working set. Total time involved (i.e., work and rest intervals) will amount to approximately 16 minutes.
Week 3 also continues to expose strength training to the client. Depending on the rate of skill acquisition, external loads may be added, provided the client demonstrates consistent and adequate motor control as loads increase. Week 3 also represents the progressive overload phase. Progressive overload can be defined as systematically increasing the demands on the body as a means of inducing further improvements in biomarkers (Kenney, Wilmore, & Costill, 2011). External loads will be increased only after the client has reached the upper repetition margin (i.e. 8-12 repetitions) on all sets of a given exercise. Loads will be slightly increased (i.e., 5lbs) during the next workout (i.e., progressive overload), provided movement proficiency is maintained throughout all sets and repetitions. The following sections will explore the final progressions to reach target volumes and intensities in CC and strength training over the remaining 5 weeks.
WEEK: #4
CARDIO (Performed Three Days- Monday, Wednesday, Friday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back |
| Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| Recumbent Bike | Warm-Up | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
| Recumbent Bike | Cardiovascular Conditioning | 4 | 1 Minute Work Interval: 3 Minute Rest Interval | RPE of 14-17 | |
| Recumbent Bike | Cool-Down | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
WEEK: #4
STRENGTH (Performed 3 Days – Tuesday, Thursday, Saturday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| A1 Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back. ***If client finds floor-based foam rolling awkward due to bodyweight restrictions, foam rolling is skipped*** |
| B1 Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| C1 Incline Front Plank | Core Stability (Sagittal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C2 Incline Side Plank | Core Stability (Frontal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C3 Half Kneeling Anti-Rotation | Core Stability (Transverse Plane) | 1 | 6-8 x 3-5 second holds | Add some weight | Coach neutral neck and spine + deep breathing |
| D1 Deadlift | Strength (Hip Dominant) | 3 | 8-12 | Add some weight | Coach neutral spine and hip hinge if necessary |
| D2 Incline Push-Up | Strength (Horizontal Push) | 3 | 8-12 | Decrease the angle of incline | Ensure neutral neck and spine positions. |
| E1 Assisted Bilateral Box Squat | Strength (Knee Dominant) | 3 | 8-12 | Decrease assistance as quality of the squat improves | Have client grip overhead handles on a cable station. Use handles to help the client up and down. Reduce external loads as client demonstrates improved stability and coordination |
| E2 Seated Rows | Strength (Horizontal Pull) | 3 | 8-12 | Add some weight | Focus on neutral neck, and have client “pinch a pencil” between shoulder blades |
WEEK: #5
CARDIO (Performed Three Days- Monday, Wednesday, Friday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back |
| Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| Recumbent Bike | Warm-Up | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
| Recumbent Bike | Cardiovascular Conditioning | 5 | 1 Minute Work Interval: 3 Minute Rest Interval | RPE of 14-17 | |
| Recumbent Bike | Cool-Down | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
WEEK: #5
STRENGTH (Performed 3 Days – Tuesday, Thursday, Saturday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| A1 Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back. ***If client finds floor-based foam rolling awkward due to bodyweight restrictions, foam rolling is skipped*** |
| B1 Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| C1 Incline Front Plank | Core Stability (Sagittal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C2 Incline Side Plank | Core Stability (Frontal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C3 Half Kneeling Anti-Rotation | Core Stability (Transverse Plane) | 1 | 6-8 x 3-5 second holds | Add some weight | Coach neutral neck and spine + deep breathing |
| D1 Deadlift | Strength (Hip Dominant) | 3 | 8-12 | Add some weight | Coach neutral spine and hip hinge |
| D2 Incline Push-Up | Strength (Horizontal Push) | 3 | 8-12 | Decrease the angle of incline | Ensure neutral neck and spine positions. |
| E1 Assisted Bilateral Box Squat | Strength (Knee Dominant) | 3 | 8-12 | Decrease assistance as quality of the squat improves | Have client grip overhead handles on a cable station. Use handles to help the client up and down. Reduce external loads as client demonstrates improved stability and coordination |
| E2 Seated Rows | Strength (Horizontal Pull) | 3 | 8-12 | Add some weight | Focus on neutral neck, and have client “pinch a pencil” between shoulder blades |
WEEK: #6
CARDIO (Performed Three Days- Monday, Wednesday, Friday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back |
| Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| Recumbent Bike | Warm-Up | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
| Recumbent Bike | Cardiovascular Conditioning | 5 | 1 Minute Work Interval: 3 Minute Rest Interval | RPE of 14-17 | |
| Recumbent Bike | Cool-Down | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
WEEK: #6
STRENGTH (Performed 3 Days – Tuesday, Thursday, Saturday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| A1 Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back. ***If client finds floor-based foam rolling awkward due to bodyweight restrictions, foam rolling is skipped*** |
| B1 Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| C1 Incline Front Plank | Core Stability (Sagittal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C2 Incline Side Plank | Core Stability (Frontal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C3 Half Kneeling Anti-Rotation | Core Stability (Transverse Plane) | 1 | 6-8 x 3-5 second holds | Add some weight | Coach neutral neck and spine + deep breathing |
| D1 Deadlift | Strength (Hip Dominant) | 3 | 8-12 | Add some weight | Use constraints to “funnel” movement patterns if necessary (i.e., knees against bench and broom handle against spine) |
| D2 Incline Push-Up | Strength (Horizontal Push) | 3 | 8-12 | Decrease the angle of incline | Ensure neutral neck and spine positions. Use constraints if necessary (i.e., broom handle against spine) |
| E1 Assisted Bilateral Box Squat | Strength (Knee Dominant) | 3 | 8-12 | Decrease assistance as quality of the squat improves | Have client grip overhead handles on a cable station. Use handles to help the client up and down. Reduce external loads as client demonstrates improved stability and coordination |
| E2 Seated Rows | Strength (Horizontal Pull) | 3 | 8-12 | Add some weight | Focus on neutral neck, and have client “pinch a pencil” between shoulder blades |
WEEK: #7
CARDIO (Performed Three Days- Monday, Wednesday, Friday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back |
| Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| Recumbent Bike | Warm-Up | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
| Recumbent Bike | Cardiovascular Conditioning | 6 | 1 Minute Work Interval: 3 Minute Rest Interval | RPE of 14-17 | |
| Recumbent Bike | Cool-Down | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
WEEK: #7
STRENGTH (Performed 3 Days – Tuesday, Thursday, Saturday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| A1 Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back. ***If client finds floor-based foam rolling awkward due to bodyweight restrictions, foam rolling is skipped*** |
| B1 Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| C1 Incline Front Plank | Core Stability (Sagittal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C2 Incline Side Plank | Core Stability (Frontal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C3 Half Kneeling Anti-Rotation | Core Stability (Transverse Plane) | 1 | 6-8 x 3-5 second holds | Add some weight | Coach neutral neck and spine + deep breathing |
| D1 Deadlift | Strength (Hip Dominant) | 3 | 8-12 | Add some weight | Use constraints to “funnel” movement patterns if necessary (i.e., knees against bench and broom handle against spine) |
| D2 Incline Push-Up | Strength (Horizontal Push) | 3 | 8-12 | Decrease the angle of incline | Ensure neutral neck and spine positions. Use constraints if necessary (i.e., broom handle against spine) |
| E1 Assisted Bilateral Box Squat | Strength (Knee Dominant) | 3 | 8-12 | Decrease assistance as quality of the squat improves | Have client grip overhead handles on a cable station. Use handles to help the client up and down. Reduce external loads as client demonstrates improved stability and coordination |
| E2 Seated Rows | Strength (Horizontal Pull) | 3 | 8-12 | Add some weight | Focus on neutral neck, and have client “pinch a pencil” between shoulder blades |
WEEK: #8
CARDIO (Performed Three Days- Monday, Wednesday, Friday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back |
| Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| Recumbent Bike | Warm-Up | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
| Recumbent Bike | Cardiovascular Conditioning | 6 | 1 Minute Work Interval: 3 Minute Rest Interval | RPE of 14-17 | |
| Recumbent Bike | Cool-Down | 1 | 5 Minutes | RPE of 11 | Set bike on low resistance |
WEEK: #8
STRENGTH (Performed 3 Days – Tuesday, Thursday, Saturday)
| Exercise | Purpose | Sets | Reps/Duration | Resistance | Comments |
| A1 Self-Myofascial Release | Warm-Up | 1 | 10 | Bodyweight | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Low Back, Upper Back. ***If client finds floor-based foam rolling awkward due to bodyweight restrictions, foam rolling is skipped*** |
| B1 Static Stretching | Warm-Up | 1 | 30-60 seconds | Mild | Focus is on all major muscle groups: Calves, Front Thighs, Hamstrings, Hips, Upper Back |
| C1 Incline Front Plank | Core Stability (Sagittal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C2 Incline Side Plank | Core Stability (Frontal Plane) | 1 | 45 seconds | Decrease the angle of incline slightly | Coach neutral neck and spine + deep breathing. Angle of incline is reduced as client demonstrates 45 second holds with little or no coaching or correction |
| C3 Half Kneeling Anti-Rotation | Core Stability (Transverse Plane) | 1 | 6-8 x 3-5 second holds | Add some weight | Coach neutral neck and spine + deep breathing |
| D1 Deadlift | Strength (Hip Dominant) | 3 | 8-12 | Add some weight | Use constraints to “funnel” movement patterns if necessary (i.e., knees against bench and broom handle against spine) |
| D2 Incline Push-Up | Strength (Horizontal Push) | 3 | 8-12 | Decrease the angle of incline | Ensure neutral neck and spine positions. Use constraints if necessary (i.e., broom handle against spine) |
| E1 Assisted Bilateral Box Squat | Strength (Knee Dominant) | 3 | 8-12 | Decrease assistance as quality of the squat improves | Have client grip overhead handles on a cable station. Use handles to help the client up and down. Reduce external loads as client demonstrates improved stability and coordination |
| E2 Seated Rows | Strength (Horizontal Pull) | 3 | 8-12 | Add some weight | Focus on neutral neck, and have client “pinch a pencil” between shoulder blades |
After week 4, one work interval is added every 2 weeks (i.e. weeks 5 and 6 both have 5 work interval sets, while weeks 7 and 8 have 6 work interval sets). Volume is slowly increased so as to abide by the recommendation of Garber et al. (2011). Thus, at the conclusion of the 8th week, the author’s client would have reached the target time (i.e., approximately 75 minutes) of moderate to vigorous activity (i.e., 6 minutes of intervals + 18 minutes of rest x 3 days per week = 72 minutes).
Strength training loads are slowly increased as each week progresses, from approximately week 3 onwards. Total volume, per exercise, increases by one set each week after weeks 1 and 2, culminating to 3 sets per exercise by week 4. Such an approach is implemented since the client is already training 6 days per week (i.e., combining CC and strength training days) from the outset of the program. Modulating volume and intensity of CC and strength training helps provide an opportunity for the client to slowly acclimate to target training volumes and intensities, while in the presence of a high training frequency (i.e., training 6 days per week).
Obesity and overweight continues to propagate and extend its reach within Western society. Solutions do exist however, and they can be found by embracing both physical activity (i.e., resistance training and cardiovascular exercise) and nutrition. Although the aforementioned elements of a weight loss program are not entirely exhaustive or complete (i.e., sleep hygiene, economic, and environmental factors also play key roles in weight loss) they do however, serve as a foundation; such an approach can help turn the tides of body composition, health, and longevity in a more favorable and sustainable direction, for those who are overweight and obese.
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-Michael McIsaac