WEIGHT LOSS PROGRAMBy: Amanda Beckstead

Part I. Client DataAge: 26Gender: FemaleHeight: 63 inchesWeight: 207 lbs., 94 kgRHR: 65 bpmBMI: 36.7Percent 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 PrescriptionAEROBIC COMPONENT

Assessment method: Cycle Ergometer HR 1: 124 Workload 1: 75 WattsHR 2: 149 Workload 2: 100 WattsVO2 max: 25.58 ml/kg/minCardiorespiratory 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 COMPONENTMuscular Endurance Fitness category: Very PoorFrequency: 3 days per week Intensity (% 1RM): 55-65 % 1 RM Sets: 2-4 Reps: 15-20 Rest between sets: 30- 90 SecondsWorkout duration: 30 MinutesProgressive Overload: Arbitrary Weight Increase. 5-10%

Part III. Program

Initial Phase Week 1Days Exercise Intensity Workload Duration CaloriesMonday Weights 55% 1RM 15 reps x 8 Exercises 25 MinutesTuesday Cycle 50%, 4.2 METS 66 Watts 30 Minutes 206Wednesday Cycle 50%, 4.2 METS 66 Watts 30 Minutes 206

Weights 55% 1RM 15 reps x 8 Exercises 25 MinutesThursday Cycle 50%, 4.2 METS 66 Watts 30 Minutes 206Friday Weights 55% 1RM 15 reps x 8 Exercises 25 Minutes

Saturday Cycle 50%, 4.2 METS 66 Watts 30 Minutes 206

Weight Loss PhaseWeeks 2-20Days Exercise Intensity Workload Duration CaloriesMonday Weights 60% 1RM 15 reps x 8 Exercises 25 MinutesTuesday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294Wednesday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294

Weights 60% 1RM 15 reps x 8 Exercises 25 MinutesThursday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294Friday Weights 60% 1RM 15 reps x 8 Exercises 25 MinutesSaturday Cycle 55%, 4.5 METS 75 Watts 40 Minutes 294Sunday 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 PhaseWeek 21+Days Exercise Intensity Workload Duration CaloriesMonday Weights 65% 1RM 15 reps x 8

Exercises25 Minutes

Tuesday Cycle 75%, 5.7 METS 114 Watts 50 Minutes 471Wednesday 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 471Friday Weights 65% 1RM 15 reps x 8

Exercises25 Minutes

Saturday Cycle 75%, 5.7 METS 114 Watts 50 Minutes 471Sunday Cycle 75%, 5.7 METS 114 Watts 50 Minutes 471

Resistance Exercises

Upper Body1. Rotary Incline Chest2. Rotary Lat3. Seated Bench Press4. Long Pull5. Upright Fly6. Lat Pull7. Triceps Extension8. Biceps Curl

Lower Body1. Horizontal Leg Press2. Hip Flexor3. Leg Extension4. Horizontal Leg Curl5. Lower Back6. Incline Sit-up7. Calf Press8. Shin Flexion