Training for Weight Loss

For my clients doing personal training for weight loss here in Palo Alto, I keep their workout focused on getting as many quality exercises in an hour as possible. This is always done with exercises they can safely handle with an intensity that is appropriate. It is of no use to do crazy exercises that burn a lot of calories if it leads the person to injury or exhaustion. If weight loss is the primary concern and all other goals are a distance second place, then burning calories is what you want to focus on.

If my client’s goal changes to “weight loss and muscle gain” or “weight loss and improve sports performance” then things change. But if weight loss is the focus, here are some tips on setting up your fat burning circuit.
 
Pick exercises you can handle: Not everyone can do Deadlifts, front squats, burpees, and pullups all in a row. Pick exercises that fit your ability. They might need to be modifications of the above exercises like kettlebell deadlifts/squats, or machine exercises.
 
Pick an intensity you can handle: Although you might be able to do each exercise by itself, can you do them in a circuit without burning out or taking too much rest time? Typically you are going to do a circuit of many exercises for 3-5 sets. Be sure you can last the full workout.
 
Make it convenient: If you are in a gym that has even a moderate crowd, you need to set up your exercises so they are in one place and they don’t get in other people’s way. One example is to use the squat rack for squats, pullups, and knee raises. Plus a couple other exercises you can do without equipment like pushups and lunges.
 
Create the program: An easy way to structure exercises is simply alternate between upper and lower body exercises. Or you can alternate heavy strength work with movements for metabolic work. Be sure to use a circuit of 3-6 exercises with little or no rest between exercises and a few minutes of rest after the set.

Of course hiring a personal trainer for weight loss makes it easy because we can set it all up for you! With our studio there is ample room (if you are lucky, the entire studio), so there is no crowd to compete with giving you a well-designed and high calorie burning workout. 

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