Chapter 3: Weight Management 54 Table 3.4. Sample Strength Training Workouts for Fat Loss Metabolic Resistance Training (MRT) Circuit Training Traditional ST • 4 sets of 8-10 reps: o Bench super-setted w/ Bent-Over Row • 4 sets of 8-10 reps: o Squat super-setted w/ Overhead Press • Deadlift Finisher: o Set 1: 70% of 5RM x 5 o Set 2: 75% of 5RM x 5 o Set 3: 80% of 5RM x 5 o Set 4: 65% of 5RM: ▪ 20 reps then 20 sec rest ▪ 10 reps then 20 sec rest ▪ 5 reps • 4 sets of 8-10 reps Hip Thrusters • 3-5 rounds of 12-15 reps: o Chest Press o Lat Pulldowns o Overhead Press o Leg Press o Leg Curls o Back Extension • No rest between exercises • 2-3 min. rest between sets • 3 x 6 Bench Press • 3 x 6 Bent Over Row • 3 x 6 Shoulder Press • 3 x 6 Back Squat • 3 x 6 Hex Bar Deadlift Table 3.5. Sample Endurance Training Workouts for Fat Loss Sample HIIT Sample LISS 10 sets of: • 1-min at 90% of maximum intensity • 1-min at 50% of maximum intensity (Protocol can be performed using a variety of aerobic activities to include running, stationary bike, elliptical trainer, rower) • 60 minutes of walking Healthy Weight Gain While the primary weight management goal for many is to lose weight (i.e., fat), for others the goal is to gain weight and increase muscle mass. Implementing an appropriate weight gain strategy will help individuals to safely gain weight by increasing the amount of muscle mass with little to no increase in fat mass. Figure 3.7 depicts the three primary factors necessary for healthy weight gain.
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