HOW TO ACHIEVE
WEIGHT LOSS
By Gavin Aquilina
IN YOUR CLIENTS/MEMBERS
G
avin Aquilina
breaks client
weight loss down
into realistic steps for PTs
that are proven to be
successful.
How hard is it to lose 5kg fat? The Biggest
Loser and TV shows like this would have
us believe it is really easy. Too often I
hear people in the health and weight
loss industry say ‘Yes you can lose 5kg. If
you do 1 PT and 2 other gym sessions a
week and you are good to go.’
calculated generic metabolic rate
(if you can’t test metabolic rate
using gas analysis or similar)
Therefore, the required nutrition deficit is
-3,250 divided by 7days = -464Kcals per
day.
2.
Calculate weight and body fat
percentage (with a Dexa if possible)
3.
Then look at a generic energy in
versus energy out.
The issue is, this is just the starting point.
We haven’t considered hormonal
dysfunction, metabolic adaptive
thermogenesis, an individual’s gut health
or psychology. And all of these elements
will have an impact on the above
calculations, and your client’s ability to
achieve success.
To lose 1kg you have to create a deficit in
this equation of -7,700Kcal. So if you want
to lose 5kg you have to create a deficit in
this equation of -38,500Kcal.
If you want to lose 5kg in 10 weeks divide
-38,500Kcal by 10 weeks. Therefore
-3,850Kcals per week is the required
weekly deficit.
If you can get blood tests done prior to
starting it is a great idea, but the above
provides you with a starting point.
To then put a timeframe on it such as,
‘losing 5kg in 10 weeks’ is near impossible
for the average individual AND I am a
positive person!
The average person burns approximately
10Kcals/minute with exercise.
My first question to these PTs is, ‘Show me
how you worked out this person can lose
this much weight in this time period?’
Quite often the conversation stops at this
point.
So let’s say we get 40 minutes of good
work from them each session 10Kcals x
40mins x 1.5 sessions = 600Kcals
Personalise the above and monitor your
clients’ weight and body fat weekly
(use body fat scales for week-to-week
measurements). If there is no change
over two weeks start to tweak things. If
you go six weeks, two tweaks and no
changes, then make sure they go to the
appropriate health care professional
to get tested for the factors that my be
limiting their success.
This means, the required weekly deficit
-3,850Kcal less 600Kcals (exercise) =
-3,250Kcals that still have to be lost per
week.
As much as this is all physiology,
remember to talk to your clients as
psychology is also a critical component
for successful weight loss.
So where should we start? Here’s where:
1.
We have to start at an individual’s
The average person exercises less than
1.5 sessions/week.
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