Advice on training significantly overweight people

[Maximus PC]

I am working with my niece who needs to lose 100 lbs. Shes a total noob, so right now just teaching her how to lift etc, no big deal. My question has more to do with cardio and breaking (forgive me for saying it this way) the fat fuck mentality.

I am in control of her food and taught her how to log etc weigh, measure so thats sorted.


I had her on the stairmill this morning and she was barely moving and her HR was 179. I chose the stairmill because her flexibility in the front is terrible. Too much sitting, so I want her to

A. lengthen the quad tfl psoas etc from contraction to extension
B. She needs to learn mental toughness

She didnt appear to be panting or anything so, the hr on the machine could be reading completely wrong.


As far as the mentality thing, she lives the "fat stereotype" I will go over to her place and she'll probably be asleep, or not doing anything at all, and to get her going is a struggle.

This is her first week but my fear is, that any training will make her extremely hungry, and so sore that, she'll give up. She has no meddle in her at all (yet)


Anyone train someone like this or been in this position?

 

[Almighty100%bodyfat]

Hey brotha, I know it's hard working with overweight people. I know. I'm a personal trainer and I have clients that are overweight. One thing you have to remember is that this moment is crucial. It's hard for them. They HATE IT.... they don't love it just yet. It's a thin line. Either they'll stick with it and be successful or they'll just stop. Once she sees results she'll fall in love and want to continue. I wouldn't suggest one of the hardest aerobic exercises like the stairs. For her, needing to lose 100lbs, I would start light and have her walk laps in the pool with water weights for about 30 minutes until she starts losing fat. Then gradually introduce her to a stationary bike, treadmill, etc... All in easy, calm, and fun stages.

 

[HollyM]

Hey brotha, I know it's hard working with overweight people. I know. I'm a personal trainer and I have clients that are overweight. One thing you have to remember is that this moment is crucial. It's hard for them. They HATE IT.... they don't love it just yet. It's a thin line. Either they'll stick with it and be successful or they'll just stop. Once she sees results she'll fall in love and want to continue. I wouldn't suggest one of the hardest aerobic exercises like the stairs. For her, needing to lose 100lbs, I would start light and have her walk laps in the pool with water weights for about 30 minutes until she starts losing fat. Then gradually introduce her to a stationary bike, treadmill, etc... All in easy, calm, and fun stages.

I second this. I help run a fitness group for local moms on FB and we have some ladies in there with 100+ lbs that they are trying to lose. When someone is at that point, diet is CRUCIAL until they start actually losing. Stairs and treadmill are going to reek havoc on her knees. I would stick with the pool, like AlmightAlpha suggested. If that is not available, the elliptical machine would be another low impact option, as well as the stationary bike. Just getting her out of the house and moving is an accomplishment in itself! She is very lucky that she has someone who can control her diet, just remember to TEACH her about food as well so that when she does start losing weight, she can eventually maintain what you have taught her on her own.

Props to you for helping her through a weight loss journey. I truly hope that it is a success!

 

[Maximus PC]

I second this. I help run a fitness group for local moms on FB and we have some ladies in there with 100+ lbs that they are trying to lose. When someone is at that point, diet is CRUCIAL until they start actually losing. Stairs and treadmill are going to reek havoc on her knees. I would stick with the pool, like AlmightAlpha suggested. If that is not available, the elliptical machine would be another low impact option, as well as the stationary bike. Just getting her out of the house and moving is an accomplishment in itself! She is very lucky that she has someone who can control her diet, just remember to TEACH her about food as well so that when she does start losing weight, she can eventually maintain what you have taught her on her own.

Props to you for helping her through a weight loss journey. I truly hope that it is a success!

I will push more towards the eliptical, for her and the bike, shes so short hipped at the moment that any additional sitting (especially under tension) isnt going to be of benefit.

Yeah we went over a 90 min class including the use of the white board and detailed drawings examples of food building macros etc etc etc. Im teaching her how not to "diet" and log and be aware of everything. Shes on her way to being an RN so, thats why I spent so much time truly detailing it out, and connecting in a way that she could grasp.

The biggest challenge I see is the mentality towards not moving when shes not there. I realize that this is mostly do to grehlin, leptin cycle of sorts, and can see where this is totally a mental disorder of sorts, she rents one of my units down the hall so I am constantly banging on the door asking her to walk the dog or co-opt my mother to put her to work on something lol

At the same token, the natural instinct for me as a Marine, is to be ballistic about it... I havent and wont but I get the itch every now and then lol

 

[HollyM]

I will push more towards the eliptical, for her and the bike, shes so short hipped at the moment that any additional sitting (especially under tension) isnt going to be of benefit.

Yeah we went over a 90 min class including the use of the white board and detailed drawings examples of food building macros etc etc etc. Im teaching her how not to "diet" and log and be aware of everything. Shes on her way to being an RN so, thats why I spent so much time truly detailing it out, and connecting in a way that she could grasp.

The biggest challenge I see is the mentality towards not moving when shes not there. I realize that this is mostly do to grehlin, leptin cycle of sorts, and can see where this is totally a mental disorder of sorts, she rents one of my units down the hall so I am constantly banging on the door asking her to walk the dog or co-opt my mother to put her to work on something lol

At the same token, the natural instinct for me as a Marine, is to be ballistic about it... I havent and wont but I get the itch every now and then lol

The elliptical would probably be a good option then. If she's going to be an RN, then she should understand what you're teaching her about nutrition since they go over a lot of that in her RN classes (I started and never finished that program a loooong time ago).

Does she have any kind of support group besides you? Like other women who are trying to lose weight? Other family members? She will probably need some additional support! I have women in my fitness group who would not have accomplished what they did without the support of the group. She might want to look for something like that to keep her motivated. This forum is a great example, I'm sure there are tons of people in here who wouldn't/couldn't accomplish their goals without the help and support of people here!

 

[Maximus PC]

The elliptical would probably be a good option then. If she's going to be an RN, then she should understand what you're teaching her about nutrition since they go over a lot of that in her RN classes (I started and never finished that program a loooong time ago).

Does she have any kind of support group besides you? Like other women who are trying to lose weight? Other family members? She will probably need some additional support! I have women in my fitness group who would not have accomplished what they did without the support of the group. She might want to look for something like that to keep her motivated. This forum is a great example, I'm sure there are tons of people in here who wouldn't/couldn't accomplish their goals without the help and support of people here!

She just moved here, so at the moment no. Her support is my mother and me, Im the only gym rat in the family but my mother is very active and understands what we're working on.

 

[TX TERROR]

Well here is the deal... Until they devote themselves personally to the lifestyle you have to consider they are not used to any of this nor will the find it "fun".

I have experience in this same situation with several people. Start them off slow and start with an expansive introduction in my opinion. Keep new things coming that will build interest. Over time she will find her nich and find her preferences but for now just which it up. Stair climber is just one of many forms of cardio. Include weights as well. Make in fun though don't try to hit it full bore straight from the gate.

Another big thing to go by is "dont tell, educate." Rather than just saying do this do that educate her where you can. Same goes for diet. Explain what foods are what for what reason, why we drink so much water, why things are timed a certain way. All that good stuff. Also stay active with her as much as you can.

This is still very early too. You will see weather or not she is committed over time but for now that is where I would start.

One other thing I find helps is expose her to others that will encourage the life style. My gf for example new really nothing initially. She wasnt fond of the gym or really anything that much above minimal effort. Once she was exposed to some athletes and started following them she really kicked it up a notch. She loves DLB for example. Its something that motivates her to do better and something that keeps her going. I took her to the Europa too and she had a blast. She loved it and is looking forward to the Europa this year.

Look at any situation. Say your in highschool and your friends all part and do drugs. Well chances are you will do. Say all your friends and those around you play sports. Chances are you will to. The environment around you makes a major impact for the majority of people.

 

[stretch512]

Bike, swimming, and then work towards the rowing and then walking more. As Holly M stated diet diet diet and cardio cardio cardio. Document with pics to help her stay motivated. I think diet first liky Holly said because then even a little fat loss will be motivating and then just keep grinding out the cardio sessions. RN's work their asses off and a lot of walking so it's a really good time to get fit for her.

 

[MissBizz]

I'm not a trainer by far but I was very obese at one point in my life. 5'4" 204lbs. I began my fitness journey back in 2008. Stair stepper is definitely not something someone of that size should begin with. I started with a half an hour walking no incline on the treadmill with an additional half an hour on the elliptical..and also weight training..as I lost my first 12lbs in the first month.. I began intervals on the treadmilll..just 20 seconds of running etc. Incline increase etc. I moved up from there by then incorporating group training classes such as zumba..cardio kickboxing..group cycling. Just to keep the motivation up. I had no one to train me or workout with me. My motivation was seeing the scale move. So that will definitely give her motivation. I too used to just come home and nap etc..but that cycle broke when I became in love with working out which was quot quickly. Those are things that come naturally for the most part. Hope some of this helps. Good luck to her and you!

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[Maximus PC]

Shes one of those folks that had bought into movement is exercise. If youre 90, sure steps matter, at 21, not so much lol Moving is a part of life, fitness is a decision to take control of bettering your life.

Diet is in check (as of now) and I go over it in the mornings with her in the car. What did you eat yesterday, let me see your log/fitnesspal.

Theres a ton of work to be done just learning about general movement, and lifting movement patterns. Tomorrow is chest and tri's, so it will give her a lower body break.

 

[Maximus PC]

I'm not a trainer by far but I was very obese at one point in my life. 5'4" 204lbs. I began my fitness journey back in 2008. Stair stepper is definitely not something someone of that size should begin with. I started with a half an hour walking no incline on the treadmill with an additional half an hour on the elliptical..and also weight training..as I lost my first 12lbs in the first month.. I began intervals on the treadmilll..just 20 seconds of running etc. Incline increase etc. I moved up from there by then incorporating group training classes such as zumba..cardio kickboxing..group cycling. Just to keep the motivation up. I had no one to train me or workout with me. My motivation was seeing the scale move. So that will definitely give her motivation. I too used to just come home and nap etc..but that cycle broke when I became in love with working out which was quot quickly. Those are things that come naturally for the most part. Hope some of this helps. Good luck to her and you!

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My theory with her for using the stairmill to start is, she walks and moves like crap. Im doing my best to teach her how to walk properly, and keep the impact to nearly zero. With the stairmill no matter how slow, she has to extend the hip, and work the glute. I am much more fearful of impact than work for her. Saturday is our next cardio session so, we'll probably do some body weight tabatta's of some sort. Maybe some sledge hammer work.

 

[GTFORMULA]

Good luck and I hope it works out for her. My ex was and is a big girl. No matter what I said or did she just didn't have any motivation to lose the weight and never kept a diet or time span in the gym. To this day she is even bigger than before and I see no end to her being that way.

 

[rockmfhudd]

the thing is as much as you want it. do THEY want it? Most times the audible answer from them is YES I WANT this but when the going gets tough on day 1 they want to give up, it is a lot more mental than physical. I don't know if you have seen that show on AnE now Fit to Fat to Fit. Where the trainer gains so much weight to actually feel what the client feels, pretty cool show I know its reality but people that have never had a weight issue don't understand why its so hard to diet and work out.

 

[RickRock]

The main thing is that they have already taken the hardest first step by initiating making a change. It's so hard to make them stay focused and on target, I know. I've trained and worked with many overweight and obese clients.

I would take things very slow and make small changes without doing anything drastic at first. It's easier that way to have them build consistency and get a routine down to follow.

The goid news is that those that are overweight can make pretty big results with relatively small changes. As they get into better shape of course it will get harder and harder to keep progressing, but as they get the results it feeds their desire to keep going.

Of course their willpower needs to be there or none of it matters, but those things will make it easier for them to stay committed

(PM me for a price list for Biotech Labs and 10% discount)

 

[Maximus PC]

The training consistency is there because she lives down the hall, and I have her outside waiting for me at 445 am

 

[rockmfhudd]

lol I think this may teach you more than it will her. PATIENCE!!!! lol but just walking or doing something everyday is a good enuff start instead of getting too deep into the technical aspect of weights and such diet and walking water aerobics treadmill etc diet diet diet. did you say she is family? and did she come to you for help or you suggested it?

 

[Maximus PC]

lol I think this may teach you more than it will her. PATIENCE!!!! lol but just walking or doing something everyday is a good enuff start instead of getting too deep into the technical aspect of weights and such diet and walking water aerobics treadmill etc diet diet diet. did you say she is family? and did she come to you for help or you suggested it?

She came here for a bunch of my help. Yeah shes my niece. She walks my dog to my mothers which is 1 mile, to and from.

Its a combo of came for my help and got sent here for my help.

 

[rockmfhudd]

ah ok. ya I think this may be more of a lesson for you than her but maybe she will benefit from it, how long have you been a trainer? have you dealt with difficult people other than Marines lol

 

[Maximus PC]

ah ok. ya I think this may be more of a lesson for you than her but maybe she will benefit from it, how long have you been a trainer? have you dealt with difficult people other than Marines lol

Im no trainer, but ive been at this for about 20 years in a lot of different fields. From BB to PL to combat sports, I sort of done it all, and a major gearhead for knowledge and info. Im like that with everything from shooting to cars and music, I take it as a personal flaw to not get better at the things I involve myself with.


I have trained several people across the board, but its not my profession. Ive been very fortunate to have people that had fire, come to me and hit their goals, whatever they may have been... Usually they have one goal, and I mold it into something else they love even more.

 

[rockmfhudd]

well good luck with it keep us posted but doing "something" is better than nothing in the beginning but sounds like you got a handle on it. but its not worth breaking up the family if she fails. no need to have a big blowup if she slides back