The best workouts for obese clients - FitWell Content

Workouts for Obese or Overweight Beginner Clients

Blog Weight loss Workout tips Reading Time: 9 minutes
BY: jacob wildman

Overweight people and obesity are global problems for humanity. According to the WHO, back in 2016, almost 2 billion people around the world were overweight, with 650 million people with obesity. Add to this number 18% of children around the world who are overweight, and you get a horrifying statistic.

Being overweight is a problem regardless of social or occupational activity, area of residence, age, or gender. In economically developed countries, almost 50% of the population is overweight, of whom 30% are obese. People with obesity and who are overweight have more diseases than people of an average healthy weight. There is an absolutely clear link between obesity and such life-threatening diseases as type II diabetes, arterial hypertension, atherosclerosis, some types of malignancies, reproductive problems, GI diseases, and musculoskeletal diseases.

To correct this unpleasant statistic, people should think about their health and start weight loss. Physical activity and a balanced diet are great for this.

What causes my clients to be overweight?

Before starting any workouts for obese people, it is necessary to understand and find out the cause of their excess weight.

Frequently, 4 main problems lead males to become obese. For the most part, these are problems that are “not hard to plumb”, but do not forget that there are also hidden problems, psychological ones, which lead people to become overweight.

  1. Today, food addiction has reached catastrophic proportions. We can blame it on the propaganda of fast food, fast snacks, etc. People have become less fussy about what they eat, and food has fallen drastically in quality. The foods available to most people usually consist of simple carbohydrates, which are extremely unhealthy.
  2. Hormonal disorder. Hormone deficiencies (insufficient thyroid function) lead to slow metabolism, making people suffer from obesity.
  1. Separately, we can highlight the cause of gastrointestinal tract disorders, which leads to an accumulation of toxins in the body. As a consequence, the risk of obesity, diabetes, and cardiovascular disease increases. 
  2. Another reason for being overweight is a sedentary lifestyle. This factor needs no explanation. Lack of movement causes a surplus of energy that is not used to burn calories. People forget about physical activity and, as a result, they begin to get fat.

But these are only problems that can be quite obvious. There are also psychological problems that can cause people to gain weight. Many people with obesity often have a secret, unconscious “benefit” from it. However, being overweight hurts self-esteem, which only exacerbates existing psychological problems. What may be the psychological reasons?

  • Giving importance to weight. The need to be overweight appears in childhood when the child begins to eat more to be noticed. They are bigger – so they are more noticeable. Such cases occur if parents do not give their children enough attention and love. Sometimes this reason works in adolescence. 
  • Defense against aggression. Being overweight is like a bulletproof vest. It is such a metaphorical protective suit that a child, and then an adult, “put on” to avoid feeling the pain of aggression. A person gets hit with a belt or attacked emotionally, but there’s a protective layer of fat, and it doesn’t hurt as much anymore. 
  • Punishment for mistakes. This is a kind of self-aggression, where the extra weight becomes punishment to oneself for mistakes, imperfections, and behavior, and people don’t think about weight loss, rather the opposite.
  • Joy substitution. In childhood or adolescence, food may be the only pleasure in life. When there are some grievances, such as angry teachers, betrayal of a friend, or misunderstanding parents, a person replaces joy with food. And in many cases, people with obesity had some similar problems in childhood.
  • Protest. Often teenagers, or women in abusive relationships, are prone to this problem. When a parent or partner says, “Lose weight, don’t eat too much, keep fit, why would you eat that?” And then, in protest of the pressure, the person will spitefully eat. And will eat in unlimited quantities.

Consequently, besides physical activity, psychological help is needed in such cases. Otherwise, temporal weight loss doesn’t bring results as the one will start “to eat” their problems again.

workouts clients

How to start getting your clients to work out?

Let’s start by figuring out how best to encourage people with obesity to do physical activity and where customers need to start. 

Most likely, people who come to you to lose weight are experiencing an inspiration and, perhaps, they are motivated for weight loss. They feel insecure in such an environment and may be uptight. Even one day can stress the person out, and they will start eating again and are unlikely to come back to you. You should start by simply talking to the client. 

Your aim is to get rid of tension. So, the first step is to find a common language with your customer. If you find the “spark”, they won’t be so uptight anymore. You will be able to get to know each other better, maybe even find out the reason for the weight gain.

  • You should ask the client about any health problems and do it cautiously. It is important to convey to the client that even though this is personal information, it will help you make a better weight loss plan.
  • Ask the client about eating habits. This is an important part of any weight loss, as, without a healthy diet, the client may be doomed to failure.
  • Find out what motivated the client to come to you so you can understand how long the client will continue to work with you.

Nutrition plays an important part in weight loss because if your client exercises but eats fast food, they likely will not lose weight. For proper and quality diet planning, we recommend trying the Meal Planner Designed For Fitness Coaches. It’s a handy planner from Fitwell Content that aims to help coaches quickly and efficiently create a meal plan for each of their clients.

When it comes to sports, if you motivate your clients to stay active and create a “cozy” atmosphere, they’ll have a better chance of succeeding in their weight loss journey.

  • Set Goals

The first step to encouraging client weight loss is to help them set realistic goals as well as deadlines. If the client already has a goal, then assess how realistic it is to achieve it in the planned period and, if necessary, offer an alternative. Deadlines will encourage clients to perform physical activity. To keep the client moving forward, constantly remind them of their goals. When a goal is achieved, help them set new goals that will take them to the next level. Don’t forget to praise them for the results they’ve already achieved to inspire them.

  • Incentives

Develop a rewards program where the client receives a certain number of points for each workout they complete. Present this as a fun competition between all clients to keep their excitement up. Give the leaders of the month useful prizes, such as an e-book that will keep them motivated. And for the others, you can offer interesting and healthy recipes as incentives. 

But, it is worth conducting such “competitions” only if these are clients whom you know well and are sure that they will not begin to eat the stress of their loss. If the client is psychologically traumatized, give up the idea.

  • Remind them of what they can achieve

Often, people with obesity don’t become that way in one week or month. These are the results of a long, improper lifestyle. Most likely, these people no longer remember how they can look slim or don’t know about it at all. To motivate them to do physical activity, remind them what they can become if they have weight loss. Yes, exercising for obese people can be difficult, but it’s worth reminding them that their health problems will be gone, and they can live like full human beings. That will be the biggest motivation.

best workouts

Best workouts for overweight clients

Exercises for obese people should be primarily health-promoting because if obesity has been diagnosed, it means that there have been failures in the body, both with the metabolism and with the endocrine system.

People with obesity can and should work out, but exercise should be done carefully, and the training pace, intensity, and loads should be individualised. If a person is a little overweight (extra 5-10 kilograms), then it is possible to perform almost all exercises. 

For the best result, it is worth combining several types of physical activity:

  • Cardio – will help to burn more calories and improve the cardiovascular system. Your clients will stop experiencing shortness of breath during daily activities.
  • Remember that if a person is overweight, they should not do vigorous cardio training. In this case, it is worth increasing the number of steps per day, and this will act as a substitute for cardio training.
  • Strength training – will strengthen muscles, improve balance, joint mobility, and motor control, and increase self-confidence.

People with obesity had better not perform high-intensity and extra-weight workouts. The best option for them will be workouts without special equipment.

  • The Bodyweight BLAST program is designed for physical activity without additional equipment and is aimed at beginners and intermediate fitness levels. This makes it an ideal program.

The program is designed in two phases that last one month each. In the first month, the number of workouts per week is 4, and then in the following month, the load increases to 5 workouts per week. The program includes cardio training, floor training, strength training, endurance training, and balance training. All of these workouts are great for obese people.

  • Worried about how a client will do pieces of training? Don’t worry. Videos have been added to the program to help your client get the exercises right. For even more convenience, the program includes a calendar, which schedules what type of exercise is needed daily and weekly.

Remember that, additionally, your clients can be recommended a course in yoga and meditation. With the help of yoga and meditation, you can achieve a healthy body, a calm mind, a balanced nervous system, inner discipline, and joy in every moment of life. Explain to the client that it will help them in their weight loss more quickly.

The fact is that through yoga and meditation, a person achieves an internal shift in consciousness, and thus clients will more quickly realize that they should eat right and do physical activity to achieve results.

Fitwell Content’s Yoga & Mindfulness & Meditation Bundle course can help your clients understand yoga. It includes a lot of interesting materials such as documents, audio files, video files, tutorials, and materials. And will undoubtedly be a valuable addition to the exercises for obese people.


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