Looking to Drop 10 Pounds? Here’s How a Client Did It!
Are you looking to drop 10 pounds? You’re not alone; here at UEFP, ten pounds lost seems to be the benchmark between scratching the surface and setting the stage for later things to come in terms of getting fit. It’s similar to martial arts and achieving your first belt. You have a long road ahead of you but you have to stop and take notice of what you just accomplished.
A lot of clients here rock the ten pound bench mark, achieving said goal in 6-8 weeks. To some that doesn’t sound like much, but keep in mind that we’re talking about 10 pounds of bodyfat dropped – this means that the clients lost weight while improving performance in other factors (power, strength, etc). We’ve had clients lose weight in a manner of different ways, with the method I’m about to show you being just one of them. In fact, you can read about another client who managed to drop 10 pounds in just 5 weeks using circuit training. So consider the following approach just one of many ways to drop some weight.
The issue with this client is that we had a very limited window of time to work our magic. If you’re very tight on time and can honestly only dedicate two days a week to training, this approach can work for you.
With only a few sessions at my disposal, I had to consider the following:
-I had to keep the client moving with limited rest. This meant that I needed to do a lot of work, but couldn’t rely on doing sets of 8,10, and 12 repetitions because the rest would be too long.
-Thanks to our “time on a budget” approach, I had to select easier movements that didn’t require a lot of time to learn.
After racking my brain for a bit, I decided that the best approach would be to use a ladder. In a ladder, we simply break the set up into smaller, more manageable pieces. From there, we just paired two movements together: an upper body movement paired with a lower body movement. Here’s an example of a ladder:
Upper Body Movement, 1 rep
Lower Body Movement, 1 rep
Upper Body Movement, 2 reps
Lower Body Movement, 2 reps
Upper Body Movement, 3 reps
We did this all the way to 5 reps, and restarted at 1 rep. Pavel Tsatsouline, Dan John, and Chad Waterbury have all big proponents of ladders and there effectiveness of slamming the body with a lot of work.
It looks easy on paper, but the work builds up pretty fast. Once you hit 5 reps, you’ve done 15 total (1+2+3+4+5) with no rest whatsoever. The client’s workout would look like this:
A1. Back Squat – 1-2-3-4-5, 3-0-1-1, no rest
A2. Chin Up – 1-2-3-4-5, 4-0-1-1, no rest. 3 rounds total
B1. Snatch Pull – 1-2-3-4-5,1-0-X-1, no rest
B2. DB Overhead Press – 1-2-3-4-5, 4-0-1-1, no rest. 3 rounds total.
That’s just about it for the actual workout. Doesn’t look very glamorous, does it? Usually workout programs that actually work don’t have a lot of glimmer and glam to them. Don’t be fooled by it looking easy: when the workout is done, you’ve just knocked out 180 reps! However, we tackled a little finisher on the end of the workout. This was a mini-workout that lasted around 10 minutes, and once again, we used a ladder:
C. Kettlebell Swing x 12 reps, Burpee x 12 reps. Go back and forth and drop a rep each time (so 12 reps, 11 reps, 10 reps…work all the way down to 1).
These workouts are a lot of work- so make sure to use it for no more than 6 weeks. Start conservative at first, with maybe only 2 rounds of the A1 and A2 movements and start at 8 reps on the kettlebell/burpee ladder. Don’t do more than two workouts like this in a week.
Have fun with the workouts, stay focused, and enjoy the ten pound weight loss. You’ll be well on your way to achieving a black belt in fitness.