1. WEIGHT LOSS PROGRAM
By: Amanda Beckstead
Part I. Client Data
Age: 26
Gender: Female
Height: 63 inches
Weight: 207 lbs., 94 kg
RHR: 65 bpm
BMI: 36.7
Percent fat: 38.7 %
Desirable fat: 33.7 %
Fat free weight: 126.9 lbs.
Desirable Body Weight: 191.4 lbs.
Goal Dateline (how many weeks): 21 weeks
Part II. Exercise Prescription
AEROBIC COMPONENT
Assessment method: Cycle Ergometer
HR 1: 124 Workload 1: 75 Watts
HR 2: 149 Workload 2: 100 Watts
VO2 max: 25.58 ml/kg/min
Cardiorespiratory Fitness Category: Very Poor
Mode: Cycle Ergometer
Frequency: 5 days/week
Intensity: 50-80 %VO2 reserve (14.54-21.16 ml O2/kg min)
4.2-6 METS
127-165 HR range
Duration: 30-40 minutes
RESISTANCE TRAINING COMPONENT
Muscular Endurance Fitness category: Very Poor
Frequency: 3 days per week
Intensity (% 1RM): 55-65 % 1 RM
Sets: 2-4
Reps: 15-20
Rest between sets: 30- 90 Seconds
Workout duration: 30 Minutes
Progressive Overload: Arbitrary Weight Increase. 5-10%
Part III. Program
Initial Phase
Week 1
Days Exercise Intensity Workload Duration Calories
Monday Weights 55% 1RM 15 reps x 8 Exercises 25 Minutes
Tuesday Cycle 50%, 4.2 METS 66 Watts 30 Minutes 206
Wednesday Cycle 50%, 4.2 METS 66 Watts 30 Minutes 206
Weights 55% 1RM 15 reps x 8 Exercises 25 Minutes
Thursday Cycle 50%, 4.2 METS 66 Watts 30 Minutes 206
Friday Weights 55% 1RM 15 reps x 8 Exercises 25 Minutes

2. Saturday Cycle 50%, 4.2 METS 66 Watts 30 Minutes 206
Weight Loss
Phase
Weeks 2-20
Days Exercise Intensity Workload Duration Calories
Monday Weights 60% 1RM 15 reps x 8 Exercises 25 Minutes
Tuesday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294
Wednesday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294
Weights 60% 1RM 15 reps x 8 Exercises 25 Minutes
Thursday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294
Friday Weights 60% 1RM 15 reps x 8 Exercises 25 Minutes
Saturday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294
Sunday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294
• Increase Cycle Intensity Every Three Weeks by 5% (Weeks: 5, 8, 11, 14, and 17)
• Increase Upper Body Weights 5% Every 3 Weeks
• Increase Lower Body Weights 8% Every 3 Weeks
Maintenance
Phase
Week 21+
Days Exercise Intensity Workload Duration Calories
Monday Weights 65% 1RM 15 reps x 8 Exercises 25 Minutes
Tuesday Cycle 75%, 5.7 METS 114 Watts 50 Minutes 471
Wednesday Cycle 75%, 5.7 METS 114 Watts 50 Minutes 471
Weights 65% 1RM 15 reps x 8 Exercises 25 Minutes
Thursday Cycle 75%, 5.7 METS 114 Watts 50 Minutes 471
Friday Weights 65% 1RM 15 reps x 8 Exercises 25 Minutes
Saturday Cycle 75%, 5.7 METS 114 Watts 50 Minutes 471
Sunday Cycle 75%, 5.7 METS 114 Watts 50 Minutes 471
Resistance Exercises
Upper Body
1. Rotary Incline Chest
2. Rotary Lat
3. Seated Bench Press
4. Long Pull
5. Upright Fly
6. Lat Pull
7. Triceps Extension
8. Biceps Curl
Lower Body
1. Horizontal Leg Press
2. Hip Flexor
3. Leg Extension
4. Horizontal Leg Curl
5. Lower Back
6. Incline Sit-up
7. Calf Press
8. Shin Flexion