Training the Obese Beginner: Part 6 : Bodyrecomposition. So my meticulously planned schedule managed to get messed up which is why this is a day late and you’ll have to wait for my next video until next week. This limits unpleasant sensations and excessive fatigue that tie into the aspects of generating positive affect I talked about in Training the Obese Beginner: Part 4. X/week for cardio work, more if possible but three times per week as a minimum, weight training a minimum of 2 times per week). Hell, even if they only get 1. Of course, I’d always get them to add a minute or two at the next workout to start working on progression immediately. Full range weight training acts as a dynamic stretching stimulus as it is and I was content with that.
Make no mistake, that’s all fantastic stuff to add if you have time and they have the interest (and certainly it can be important and play a role in the gym). Nothing else matters except that one goal initially and no amount of macho dogmatic spew changes that. Which exercise do you think will stimulate a training effect so that they can make progress? Which exercise will allow the trainee to accomplish it without murdering themselves.
Bonus question: Which do you think will make the trainee feel good about the workout? Using machines or less complicated movements also puts the trainee in a far more controlled environment; fine, many will argue that it’s non- functional or removes stabilizers or whatever but that’s the point of doing it this way (move from simplicity to complexity, not the other way around). In this population, the goal is to get them working out without making them feel horrible. Which, as I continue to hammer home I feel is a key in training the obese beginner (and arguably less true in training the psycho motivated wannabe athlete in which case, go to town). As I mentioned way back Part 1, I’ve noted that many beginners are already self- conscious as hell about being in the gym in the first place, and this can be even more true for the obese beginner. So assuming a chest press machine I might tell them “Ok, we’re going to set the seat so that the handles are directly in line with your chest. Simply, I cared that they breathed, not how they breathed.
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Sure I gave them the “you’ll get an individualized program” speech but, let’s face it, this is basically bullshit. But I always made sure that they had reached the first goalpost and gotten into good habits with more accomplishable stuff first. So if they were doing 3.
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I’d have them go 1 minute harder every 5 minutes and push just a little bit above their current comfort level (I’m talking maybe a small bump in treadmill speed or whatever so if they were currently at 3. Over several workouts, this would eventually have them working the full duration at the higher intensity. Even in a beginner, pushing the reps too high can cause excessive fatigue and soreness which is to be avoided. With a moderate rest interval, that can be accomplished in 3.
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