The way that my program will help my clients achieve their goals in weight loss will be by creating a caloric deficit(burning more calories than you are consuming) with a combination of weightlifting, light aerobic exercise and healthy eating).

PPhase 1( 1-3 weeks) Learn morePhase 1 of the program will be focused on learning the primary compound movements (Movements that work many muscle groups at once). The primary compound movements that I will focus on at the beginning will be Squats, Deadlifts, lunges, bench press and barbell/dumbbell rows(movements can be modified depending on physical limitations and exercise experience). After 2 weeks of these movements we will begin to increase the weight and reps for the exercises. We will also start to add in different variations of these movements to challenge the body in different ways.

Phase 2 ( 2 weeks) Learn more Phase 2 of the training program I will start to incorporate shorter rest periods and higher rep sets to help improve our endurance and help bring up the intensity a bit so that we can burn more calories during the workout and help create that caloric deficit.

Phase 3( 2-3 weeks) Learn morePhase 3 will introduce high intensity intervals.
These high intensity intervals will help us with improving our endurance and help us burn more calories.
1-The reason that the high intensity intervals will help us burn more calories will be because of the elevated heart rate and the excess post exercise oxygen consumption (EPOC). After you complete a high intensity interval session your body will still be trying to get more oxygen to get your body back to its regular resting metabolic level. Well EPOC is occurring the body is burning extra calories to try and bring your body back to its regular resting state. So, in short your body will be burning more calories than usual after a high intensity interval session even when you are at home resting. This extra amount of calorie burn after the workout will help us with creating that caloric deficit necessary to lose weight. After weeks 5 and 6 we will begin to alternate between Phases 1,2 and 3 depending on what areas need the most improvement.
Steady state cardio will be incorporated into each phase of the weight loss program. Steady state cardio refers to light aerobic exercise where the heart rate stays relatively the same during the whole time we are performing the light aerobic activity. The steady state cardio will be performed at 50-60 percent of your maximum heart rate and will usually last from 20­-30 minutes and will happened 3-5 times a week. The steady state cardio can be performed through light jogging, walking, swimming, rowing or biking depending on preference and current physical condition. The steady state cardio will take place on your own, what I will do for you is determine the intensity and duration of the cardio session. The steady state cardio will help us improve our cardio vascular health and help us with creating a caloric deficit to lose weight.
The reasons for using compound movements and how they help burn more calories The compound movements used in my program (squats, deadlifts, bench press, lunges and rows) are the best movements for promoting muscle growth threw creating lots of overload on our muscles. The more muscle mass that we have in our body the higher our basil metabolic rate will be. The basil metabolic rate represents the number of calories burned at rest during the day. So, in conclusion the compound movements lead to more muscle mass the increase in muscle mass leads to the increase in the Basil metabolic rate which then leads to more calories being burned at rest during our day.
2-The compound movements that we use will lead to more calories being burned during our workouts. The compound movements will engage many of our major muscle groups at once. The more muscles engaged the more energy that will be required to complete the workout. This energy will be provided to us in the form of calories. So in short activating the bigger muscle groups will lead to more energy being used, more energy used leads to more calories being burned.
The benefits of steady state cardio and why its so helpful with weight loss
1-The Steady state cardio will help burn fat. Steady state cardio( 50-60 percent of maximum heart rate) will mainly use fat stored in our body as the fuel source to complete this type of exercise. This type of low intensity exercise can be done every day and will help with muscle recovery. The steady state cardio will also be another contributor to building the caloric deficit necessary to lose weight.

o Strength
o Speed
o Agility
o Coordination
o Endurance

PPhase 1( 2-3 weeks) Learn more Building the foundation- This first phase of the program will mainly be focused on learning proper technique with the 3 main lifts( Back squats, Deadlifts, Bench press). We will also be learning some accessory movements that are also very beneficial like Pullups/ barbell rows, shoulder press, lunges and dips. I will also be working on developing an aerobic base. The aerobic base will depend greatly on the sport that the athlete is focused on. For example the aerobic base training for a cross country runner will be very different from the aerobic base of a football player.

Phase 2 ( 2-3 weeks Learn more progressive overload- For the second phase we will continue to work on the 3 main lifts but we are gonna start increasing the weight in-between sessions at a gradual rate. We will also be increasing the amount of sets that we will be doing for each exercise. I will also begin to incorporate more accessory movements like split squats, step ups, dips, Lat pulldowns and landmine presses. I will continue to work on the aerobic base but the duration of the aerobic training will be extended. After Phase 2 is complete I will be doing tests to measure our progress. Tests like the broad jump, vertical jump, 1mile run, shuttle run, 3 rep max on the bench press, 3 rep max on the squat. The tests I will use will depend on the type of athlete so not all tests will be used.

Phase 3( 2-3 weeks)Learn more explosive power and sport specific drills- For the third phase we will continue working on the 3 main lifts and the accessory exercises. We will begin to do less reps and more sets. We will also lengthen the rest time. The reason why I make these adjustments is because this phase will be more focused on maximal strength and speed. In this phase I will also include explosive power exercises like bounding, box jumps and shorts sprints. I will also incorporate agility drills. The explosive power and agility drills that I use will depend on the sport that the athlete is training for.

Phase 4 ( 2-3 weeks)Learn more Sport specific high intensity intervals- The three main lifts will still be used, but I will work on different aspects of the lifts that might need improvements for example( pause reps, pulse reps). At the end of each session I will include short high intensity intervals using a variety of full body movements. The duration of the intervals and the types of exercises will vary greatly depending on the type of athlete. The high intensity intervals will be designed to mimic the intensity and types of movements of the sport that the athlete will be training for. This will help the athlete be accustomed to the intensity of the sport they are training for and develop enough endurance for their sport.