How a Personal Trainer Achieved Her Weight Loss Goals

As a personal trainer, the professional responsibilities include analyzing and evaluating the current condition of the individual as well as ensuring that it works perfectly. This includes a mix of flexibility, cardiovascular and resistance exercises. The Karvonen formula is the way to estimate how active the individual should be on a daily basis (Cataletto, Birrer, & Griesemer, 2012) . The information can be collected through a variety of ways including measuring of the pulse rate.

The target heart rate can be calculated by using the Karvonen Formula.

Target heart rate= ((maximum hr – resting hr) *%intensity) + resting.

= ((192 -80) *50%) + 80

= (112*.50) + 80

Min training rate = 136 bpm

= ((192-80) *80%) + 80

Max training rate = 169.6

The target heart rate should thus be anything between 136 bpm and 169.6 bpm. At the moment, the individual is just too lazy and somehow fat but does not have any condition.

Peter should do cardiovascular/aerobic exercises and anaerobic exercises. Strength training restricts fat growth since it usually stimulates the muscle hormones. Cardiovascular training is supposed to be burning down fat. The cardiovascular training should take around 250 minutes each week and not on a consecutive rate. Initially the effort could be moderate although it should be increased by the third week of the workouts (Lindsay, 2010) . Anaerobic training has to be a habit where the individual can indulge in high intensity burst of activities such as short run or high-speed cycling. This should be in the midst of the other workouts. These activities will improve the individual’s body health and energy levels.

Peter has to first lose the 29% body fat that he is carrying. Being a 6”4 man, appropriate body fat weight should be 19% utmost (Lindsay, 2010) . To ensure the fat intake is balanced, Peter will have to completely stop consuming junk and pre-packaged and processed food in the office. When it comes to diet, the daily meal should be home-cooked food which is rich in vegetables and healthy protein. This way, not only will one be healthy but also energized each and every day. In order to lose the current percentage of fat the individual will have to eat 6 ounces of whole grain on a daily basis, around 3 cups of fresh vegetables and fresh fruit, 3 cups of low-fat dairy as well as around 6 ounces of protein (Lindsay, 2010) . Appropriate snacks include fruit, cut-up veggies, unsweetened Greek yogurt as well as low-fat cheese.

The 12-week progressive exercise set up is as follows.

Weeks 1-3

The intensity doubles between weeks 7-12

For the Upper Body

For the Lower Body

The above exercises are the best way forward for the individual. This is because it has a lot of resistance training. The fact that the employee is a former player and is interested in the tone of his body means that strength training is a major factor of consideration (Crossley, 2013) . It is therefore possible for him to get directly into the exercise routine as well as be able to build his body as soon as possible. The resistance training will also have to work in conjunction to the cardiovascular training. This way, the individual will shed the weight that he bears while replacing it with muscle. The cardiovascular exercises are infused in the above training program and has been optimized so that the patient can reduce only 10% of his weight. The idea is not to lose his entire fat composition but rather to bring it down to an essential level which is around 18%.

References

Cataletto, M., Birrer, R., & Griesemer, B. (2012). Sports Medicine Board Review. Pennsylvania: McGraw Hill Professional. 

Crossley, J. (2013). Personal Training: Theory and Practice. Ambingdon: Routledge. 

Lindsay, J. (2010). Healthy living guidelines and the disconnect with everyday life. Critical Public Health , 475-487.