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Lose a few inches! Let’s Go!

Weight loss has many benefits, including reduced risk of heart disease, stroke, high cholesterol, diabetes, back pain, knee pain, and stress to name a few, in addition to getting the figure you have always wanted, whether it is slimming down for your dream wedding dress, to fit in a medium T-Shirt again, or just to boost your self-confidence, it is one of our top priorities at CASS Fitness to help you meet those goals.  Over 34% of Americans (72 Million +) are obese.  There are also many financial risks to obesity such as costs for doctor visits, medications, and lost time off of work due to one of the ailments stemming from long term obesity.  The American lifestyle of working at a desk for 8 – 10 hours a day, sitting in traffic for another 1 – 2 hours a day, eating highly processed foods on the run, and not getting at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week is dangerous for your health just like smoking a pack of cigarettes a day.  You may not be able to do anything about your work schedule and the traffic you sit in, depending on where you live, but we can provide the knowledge and motivation to help you get on track with proper exercise and a healthy diet.
Here is an example of a weight loss workout we used on one of our clients to show you what we do.  We go beyond just having somebody jog on a treadmill for 30 minutes, because that can get monotonous and boring, causing many people to give up on their workouts.  Also, you are not getting a total body workout.   In addition, you are prone to injury just doing a 30 minute jog every day because you have not developed the proper core stability, balance, and muscular strength.
We always warm up the client before any kind of physical activity. We have seen the dangers of not doing a proper warm up before intense physical activity from the injuries some of our peers have suffered. First, we do a self-myofascial release with a foam roller. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application.  These are the following areas where we like our clients to apply the self-myofascial foam roll release:


  • Back
  • Tensor Fascia Latae (Hip Flexor Region)
  • Quads
  • Hamstrings
  • Calves

Then, we would have the clients do active-isolated stretches.  You would hold each stretch for 2 seconds per side for 8 reps.  We save the static stretches for the end of the workout since they help relax the muscles and are not the most beneficial way to warm up. Here are the muscles we stretched:

  • Hip Flexors (One at a time)
  • Hamstrings (One at a time)
  • Adductors
  • Abductors
  • Lower Back
  • Quads (One at a time)
  • Calves (One at a time)
  • Shoulders (One at a time)
  • Triceps (One at a time)
  • Chest

Lastly, we do a cardiovascular warm up.  We had the client jog on the treadmill for 5 minutes.  Then she did one minute of mountain climbers.   Next, we did a superset of wall push-ups and body squats.  She did two sets of 25 reps for each exercise.
The main portions of the workout will consist of resistance training and cardiovascular exercise at a higher intensity.  The client got 30 seconds of rest between each set.  This was to promote cardiovascular benefits for the entire workout.

1.)    Incline Push-Ups – The client performed these for two sets of 15 reps.  Incline Push-Ups are easier than regular Push-Ups, but a bit more challenging than Wall Push-Ups, which are the easiest type and great for the beginning client.
2.)    Lat Pulldown – The client performed two sets of 15 reps. For every push exercise, we like to even the client out with a pull exercise to avoid overstressing body parts.
3.)    Reverse Lunge superset with a jump – The client performed two sets of 10 reps.  Reverse lunges are a bit easier to start off with than forward lunges are. . They also place less impact on the knees if you are recovering from a knee injury.  If the client had a knee injury, we would not have incorporated the jumps into the workout.  The client did a full reverse lunge and stood back up normally, then did the jump.  After she did the jump, she went back down for her next reverse lunge.
4.)    Mid Back Rows – The client did two sets of 15 reps.
5.)    Knee Close Grip Push Ups – The client performed 2 sets of 10 reps using bodyweight.  We are working on her overall upper body strength.  Knee Close Grip Push-Ups are tougher than Knee Push-Ups.  Your hands are touching as you do the push-up.  You can form a diamond with your hands as well.  We playfully called these “Jay-Z Push-Ups”, as your hands resemble his Roc sign.
6.)    Forward Walking Lunge – 1 set of 15 reps for each leg.  The client does not have a history of knee issues, and she did well with the reverse lunges.  We increased the difficulty by making her lunge forward, using bodyweight because she was close to failure by the time she got to 15 reps.
7.)    Dumbbell Curls into Shoulder Press – The client performed 2 sets of 10 curls into shoulder press with 10 lb. weights while needing a spot for the last two reps.
8.)    Bodyweight Squats superset with Knee Push-Ups – 2 sets of 20 reps.  The client did 20 Squats, then 20 Knee Push-Ups per set.
The client did 5 running intervals on the treadmill.  She jogged at 3.5 mph for one minute, and then ran at 5.2 mph for 30 seconds for each interval.  After the last interval, she jogged at 3.5 mph for another two minutes to cool down.
1.)    Planks – Since we are building the client’s core strength, we decide to do 3 sets of planks with her.  She held the plank for 15 seconds for the first set, 10 seconds for the second set, and 15 seconds for the third set.
2.)    1 leg balance – 30 seconds on each leg for one set.  Balance is important for when the client advances toward tougher exercises.
3.)    1 leg balance with eyes closed – This is a proprioceptively enriched environment which is an unstable (yet controllable) physical situation that challenges the internal balance and stabilization mechanisms of the body.  It is a lot tougher to stay in balance with your eyes closed.
4.)    Lying Knee Raise – The client did 3 sets of 10 reps with a 15 second rest in between each set.
The client cooled down with the static stretch version of the active isolated stretches she performed for her warm up.

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