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2006/10/14, 04:21 PM
I’m a Navy sailor currently deployed in the Gulf of Omen; before I departed I attended the Cooper Institute and received my Physical Fitness Specialist certification. I started with my first client onboard seven weeks ago and I used a FT workout program for her. She is a 33 y/o female, 6’2” tall and when we started the program she weighed 212 lb w/ a B/F percent of 44. I decreased her daily calorie intake from 2750 to 2000. We follow the FT weight-training program in the morning and do our cardio in the afternoon to include HIIT twice a week. We’ve seen a 1 to 2 lb weight lose per week and she’s currently at 204 lb. We’ve also seen her body fat slowly decrease from 44 %to 39%. My question is, this week she lost 2 lbs but gained one inch in her waist and one inch in her hips, bringing her body fat but up to 42%. WHAT DID I DO WRONG?
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2006/10/14, 04:56 PM
Never Ever go by one body fat machine. The gym closes to me has one and sometimes it's off by 9%!!! It all depends on when you measured. Muscle sucks up water, and for some reason your body fat % will be higher if you ate or drank anything that day. She probly didn't gain any body fat, and the inch could be a million things. Keep up the good work, stick to it for a few months.
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2006/10/15, 01:15 AM
Thanks for the reply. I used the measuring tape to figure out body fat since that's the instrument required by the Navy and I check her every Saturday at 9am. She needs to be at about 34% before Dec 15th, is there anything different I should be doing or is that just not feasible?
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2006/10/15, 10:23 AM
Is she bloated? Has she recently increased her fiber intake dramatically? Is she premenstrual? I bet in a week she will be back down. Women's weight loss is strange that way - we drop and drop and then go back up, then drop even more. Water retention can wreak havoc with measurements. be sure she is drinking plenty of water and check with her about her monthly cycle - in a few day remeasure.
A decrease of 750 calories all at once may cause a slow-down in metabolism - you may want to have her eat more one day aweek to reduce the risk of that, or lower her calories more slowly. A 15% decrease would put her at 2300 calories. That would avoid a metabolic slowdown due to dramatic decrease. Also important will be what type of foods she is eating - aim for high fiber vegetables and complex carbs, avoiding white flour and sugar. Lean protein, lots of it and a little good fat like olive oil and natural nut butters. You could try a 40%/30%/30% or a 40%/40%/20% protein/carbs/fat ratio - both of those have been shown to be good weight loss ratios.
Her meals, if possible should be every 3 hours Something like this:
Breakfast
Oatmeal, egg/egg whites
snack - protein shake & apple or oatmeal and chicken breast
lunch - chicken breast rice or baked potato veggies or salad with oil/vinegar dressing
snack shake
Dinner chicken or fish and vegetables, smal serving of rice or 1/2 a potato
before bed she could have another shake or some cottage cheese.
Diet is a big part of weight loss, especially with women.
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.
-Henry David Thoreau
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2006/10/15, 02:59 PM
WOW...thanks asimmer, this website is amazing. I actually looked into two of the three questions you asked and they where negative, but I understand your point. I believe it's her diet and I will employ something similar to what you suggested. Once again, thanks!
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