Coaching ICA 3

PresentationWeight Loss Programme

Introduction

Client’s Name: Mr. T. T. T.Age: 43Gender: Male

Current Weight: 105 kgHeight: 1.74mBMI: 34.68

Weak Knee Joints, No medical conditions

Introduction

• Client has not been exercising for the past 3 years

• Wants to lose additional weight, but has no knowledge of how to

• Weight is largely due to improper control of food intake & sedentary lifestyle

Introduction

• Client has no preference over different forms of exercises (fear of water)

• Daily intake of 3000 calories

• Sweet-tooth habit

Exercise Programme

• 3 months starter programme • Aim: to lose 6kg in 3 months

• Types of Programme• Weights training• Cardio vascular training• Nutrition advice & education

• Additional Equipments• Resistant Band (Green)• Gymnasium• Heart rate monitor

Exercise Programme

Frequency of Trainings:Phase 1: 10 sessions ( 1½ hour per session)

• Twice per week • Wednesday & Saturday (afterwork) • Purpose: Muscular Endurance (first hour)

Cardio Vascular training (last 30 min)

Phase 2: Subsequent Sessions (1½ hours per session)• Thrice per week • Tuesday, Thursday, Saturday (afterwork)• Purpose: Strength Training (first hour)

Cardio Vascular Training (last 30 min)

First 10 Sessions

• 2 sessions per week• Wednesdays & Saturday• 1 hour per session• Aim: Muscular Conditioning

• 1 session: cardio vascular training• 1 session: weights conditioning

FIRST 5 SESSIONS

First 10 Sessions

Exercises Intensity Reps Sets Rest time

Dynamic Stretching

- - - -

Bicep Curls 60% of 1 RM 12 3 30 secs

Tricep Extension

60% of 1 RM 12 3 30 secs

Shoulder Press

60% of 1 RM 12 3 30 secs

Wall/Inclined Push Ups

- 12 3 30 secs

Crunches - 12 3 30 secs

First 10 sessions

Exercises Intensity Reps Sets Rest time

Side (trunk) Bending

60% of 1 RM 12 3 30 secs

Knee Extension

60% of 1 RM 12 3 30 secs

Hamstring Curls

60% of 1 RM 12 3 30 secs

AB/AD ductor

Extension

60% of 1 RM 12 3 30 secs

Toe Tipping - 12 3 30 secs

First 10 sessions

Exercise Intensity Duration

Cycling

(angle of knee should not be

over extended)

Warm Up 5 – 10 minutes

Training:

50 - 60% of max. heart rate

88 - 106bpm

20 - 30 minutes

Cool Down 5 - 10 minutes

Subsequent Sessions

• 3 times per week• Mondays, Wednesdays, Saturdays• 1½ hour per session• Aim: Muscular Strength

• 2 sessions: Cardio + Weights Training• 1 session: Cardio

Tuesdays & Thursdays

Subsequent 15 sessions(Mondays & Wednesdays)

Exercises Intensity Reps Sets Rest time/Duration

Dynamic Stretching

- - - 5 – 10 min

Bicep Curls 80% of 1 RM 4 to 6 2 2 min

Tricep Extension

80% of 1 RM 4 to 6 2 2 min

Shoulder Press

80% of 1 RM 4 to 6 2 2 min

Wall/Inclined Push Ups

- 4 to 6 2 2 min

Crunches - 4 to 6 2 2 min

Exercises Intensity Reps Sets Rest time

Side (trunk) Bending

80% of 1 RM 4 to 6 2 2 min

Knee Extension

80% of 1 RM 4 to 6 2 2 min

Hamstring Curls

80% of 1 RM 4 to 6 2 2 min

AB/AD ductor

Extension

80% of 1 RM 4 to 6 2 2 min

Toe Tipping Add 2kg weights

4 to 6 2 2 min

Subsequent 15 sessions(Mondays & Wednesdays)

Subsequent 15 Sessions(Mondays & Wednesdays)

Exercise Intensity Duration

Cycling Warm Up 5 – 10 minutes

Training:

75% of max. heart rate

132bpm

15 to 20 minutes

Cool Down 5 - 10 minutes

Static Stretching - 5 – 10 minutes

Saturdays

Subsequent 15 Sessions(Saturdays)

Exercise Intensity Duration

Dynamic Stretching

- 5 – 10 minutes

Brisk Walking Warm Up 5 – 10 minutes

Training:

70% of max. heart rate

123bpm

30 to 40 minutes

Cool Down 5 - 10 minutes

Static Stretching 5 – 10 minutes

Daily Intake

• 3,000+ calories

Typical Intake:• Breakfast: McDonalds • Lunch: Nasi Lemak; 5-6 dishes of economic

rice; laksa• Dinner: Fast Food

Need: reduce to 2,200 calories per day

Nutrition Advices

• Eat a variety of foods that are low in calories and high in nutrients.

• Eat less fat and fewer high-fat foods

• Eat smaller portions and limit second helpings of foods high in fat and calories

Nutrition Advices

• Eat more vegetables and fruits without fats and sugars added in preparation or at the table

• Eat pasta, rice, breads and cereals without fats and sugars added in preparation or at the table

• Eat less sugar and fewer candies, cookies, cakes and soda

• Drink less or no alcohol

References

• http://www.lifeclinic.com/focus/nutrition/food-nutrition.asp