Case study 1

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Jet Training Basic Case Study
Weight Control
Weight loss

Background
Client A is trying to get back into shape. She is 5 1 (157cm) and 11.4 stone (72kgs). Technically she is
overweight , her activity is low, and she is 37 years old and she wants to lose 2 stone.
I have set her a training schedule of 3 days medium intensity work load, 2 being high intensity, one 1
being a specific recovery session.


Calories in
BMR
Work/cals out
Cal Surplus/deficit
Monday
1290
1461
323
-494
Tuesday
1310
1461
468
-619
Wednesday
1385
1461
502
-578
Thursday
1280
1461
0
-181
Friday
1300
1461
545
-706
Saturday
1356
1461
0
-105
Sunday
1275
1461
200
-386


I set her a daily limit of 1300 calories.
She managed to get all of her workouts done except Thursdays. And did well cutting her calories.
Being that she had calories in deficit of 3069, her total loss was 1lbs (.5kgs) for the week. Her goal
was 2.2lbs ( 1 kg) per week. She knew that if she hadnt missed the workout on Thursday and fired up
her work intensity during her sessions she would have made it.
In a nut shell this was a good lesson.
Although she didnt make her goal loss, she has managed to get her head sorted. She is back in
control and feels far better than she has done in years.
Plus she is clearer on where she is going and more importantly how to get there.

In conclusion they key here is not to miss the work outs. That 3 out of her six work outs need to be
high intensity, for longer or harder ( or both to burn off the extra calories).