Coaching ICA 3 Presentation Weight Loss Programme

Introduction Client’s Name: Mr. T. T. T. Age: 43 Gender: Male Current Weight: 105 kg Height: 1.74m BMI:34.68 Weak Knee Joints, No medical conditions

Introduction Client has not been exercising for the past 3 years Wants to lose additional weight, but has no knowledge of how to Weight is largely due to improper control of food intake & sedentary lifestyle

Introduction Client has no preference over different forms of exercises (fear of water) Daily intake of 3000 calories Sweet-tooth habit

Exercise Programme 3 months starter programme Aim: to lose 6kg in 3 months Types of Programme Weights training Cardio vascular training Nutrition advice & education Additional Equipments Resistant Band (Green) Gymnasium Heart rate monitor

Exercise Programme Frequency of Trainings: Phase 1: 10 sessions ( 1½ hour per session) Twice per week Wednesday & Saturday (afterwork) Purpose:Muscular Endurance (first hour) Cardio Vascular training (last 30 min) Phase 2: Subsequent Sessions (1½ hours per session) Thrice per week Tuesday, Thursday, Saturday (afterwork) Purpose: Strength Training (first hour) Cardio Vascular Training (last 30 min)

First 10 Sessions 2 sessions per week Wednesdays & Saturday 1 hour per session Aim: Muscular Conditioning 1 session: cardio vascular training 1 session: weights conditioning

FIRST 5 SESSIONS

First 10 Sessions ExercisesIntensityRepsSetsRest time Dynamic Stretching ---- Bicep Curls60% of 1 RM12330 secs Tricep Extension 60% of 1 RM12330 secs Shoulder Press 60% of 1 RM12330 secs Wall/Inclined Push Ups secs Crunches secs

First 10 sessions ExercisesIntensityRepsSetsRest time Side (trunk) Bending 60% of 1 RM12330 secs Knee Extension 60% of 1 RM12330 secs Hamstring Curls 60% of 1 RM12330 secs AB/AD ductor Extension 60% of 1 RM12330 secs Toe Tipping secs

First 10 sessions ExerciseIntensityDuration Cycling (angle of knee should not be over extended) Warm Up5 – 10 minutes Training: % of max. heart rate bpm minutes Cool Down minutes

Subsequent Sessions 3 times per week Mondays, Wednesdays, Saturdays 1½ hour per session Aim: Muscular Strength 2 sessions: Cardio + Weights Training 1 session: Cardio

Tuesdays & Thursdays

Subsequent 15 sessions (Mondays & Wednesdays) ExercisesIntensityRepsSetsRest time/Duration Dynamic Stretching ---5 – 10 min Bicep Curls80% of 1 RM4 to 622 min Tricep Extension 80% of 1 RM4 to 622 min Shoulder Press 80% of 1 RM4 to 622 min Wall/Inclined Push Ups -4 to 622 min Crunches -4 to 622 min

ExercisesIntensityRepsSetsRest time Side (trunk) Bending 80% of 1 RM4 to 622 min Knee Extension 80% of 1 RM4 to 622 min Hamstring Curls 80% of 1 RM4 to 622 min AB/AD ductor Extension 80% of 1 RM4 to 622 min Toe TippingAdd 2kg weights 4 to 622 min Subsequent 15 sessions (Mondays & Wednesdays)

Subsequent 15 Sessions (Mondays & Wednesdays) ExerciseIntensityDuration CyclingWarm Up5 – 10 minutes Training: 75% of max. heart rate 132bpm 15 to 20 minutes Cool Down minutes Static Stretching-5 – 10 minutes

Saturdays

Subsequent 15 Sessions (Saturdays) ExerciseIntensityDuration Dynamic Stretching -5 – 10 minutes Brisk WalkingWarm Up5 – 10 minutes Training: 70% of max. heart rate 123bpm 30 to 40 minutes Cool Down minutes Static Stretching5 – 10 minutes

Daily Intake 3,000+ calories Typical Intake: Breakfast: McDonalds Lunch: Nasi Lemak; 5-6 dishes of economic rice; laksa Dinner: Fast Food Need: reduce to 2,200 calories per day

Nutrition Advices Eat a variety of foods that are low in calories and high in nutrients. Eat less fat and fewer high-fat foods Eat smaller portions and limit second helpings of foods high in fat and calories

Nutrition Advices Eat more vegetables and fruits without fats and sugars added in preparation or at the table Eat pasta, rice, breads and cereals without fats and sugars added in preparation or at the table Eat less sugar and fewer candies, cookies, cakes and soda Drink less or no alcohol

References ood-nutrition.asp