Experiment: testing why it is ineffective to train according to a common program

Regular exercise may not produce results. And sometimes even make your condition worse. How is this possible? It’s all because, most likely, you have not taken into account a lot of your individual characteristics and the most important thing – the goal. That’s why “Championship” recommends practicing with a trainer, at least at the initial stage. In order to show how different training and recommendations of a specialist can be, we conducted an experiment together with Black Star Fitness trainer Ruth Dushkina.

What’s the gist of it?

We have: two young 22-year-old correspondents of “Championship”. It would seem that everyone on the treadmill, squat and in the hammam. But the girls decided not to simplify the way and to achieve really high results. For this purpose it was necessary to make a program with a trainer, taking into account the peculiarities of the body, physical parameters and goals. And they have absolutely different goals.

Arina: I want to lose weight, regain a good stretch and increase my daily activity, as my work requires mostly sedentary behavior. I used to do volleyball and basketball, I used to do home workouts in my first year of university, but then I gave it all up.

Polina: I also want to improve my stretching, but I also want to gain muscle mass and increase my endurance. I’ve been figure skating for about five years, and now I only have occasional stretching training left.

Step 1: Body Composition Analysis

Ruth had the girls analyze their body composition on a special machine. We looked at how much muscle, fat and water is in the body. The program determined the calorie intake. This is the most basic thing a trainer can use for further training and nutrition recommendations. It also revealed some peculiarities related to injuries and physical preparation. For example, Arina has knee injuries. This means that the coach will pay special attention to this part of the body, give a little less load on it at first and monitor Arina’s condition during training.

Step 2: Nutrition and Training Recommendations

Arina’s basal metabolic rate is 1441 kcal, which is the amount of energy her body needs if you don’t take into account her daily activity. Eating less than this number is bad. This is a big stress for the body, so it slows down metabolism and starts to store fat. Total daily energy expenditure, taking into account activity – 2200 kcal. After resuming training, it will be important to maintain a diet with a calorie deficit, that is, to consume about 1800 kcal daily. This deficit will allow you to lose weight without stress or harm to your body.

Ruth: You may feel that you have gained a little bit in the first week or two – one or one and a half pounds. This is normal, your body is just adjusting. Now your numbers are not bad, you don’t lack muscle, but there is a slight increase in fat mass.

Arina’s training program should include cardio and circuit training with a large number of repetitions. The trainer recommends using a program with two strength, one functional and one cardio per week.

Polina, on the contrary, needs to increase her calorie intake. Increase not only the number of meals, but also their volume. Muscles are underdeveloped, and there is not enough fat in the body to build the right balance.

Include three strength training sessions per week in the training plan and then alternate them with functional ones to increase endurance. There is no point in an hour on the treadmill for Polina, unlike Arina.

Step 3: Start Training

Ruth: The first workout is about getting to know your client, it doesn’t have to be a killer workout. Not much will be different in Arina’s and Pauline’s programs at first, but these differences are very important to consider. They play a huge role in building a competent plan. The machines are the same, but the weight and the number of repetitions will be different for each of them.

Seated leg press

Polina – 15 reps 4 approaches, weight 12.5 kg.
Arina – 30 reps 4 approaches, weight 25 kg.

Gluteal bridge

Polina – 15 reps 4 approaches, weight: barbell 8 kg + pancakes 10 kg.
Arina – 20-25 reps 4 approaches, weight: barbell 8 kg + pancakes 20 kg.

Vertical pulling in the simulator

Polina – 15 reps 3-4 approaches, weight 12.5 kg.
Arina – 17-20 reps 3-4 approaches, weight 17.5 kg.

Horizontal pull in the machine

Polina – 15 reps 3-4 approaches, weight 15 kg.
Arina – 20 reps 3-4 approaches, weight 20 kg.

Step 4: Additional recommendations

Each person has their own peculiarities, goals, desires. The program is worked out on the basis of small details, the structure of the feet, pelvis, posture, injuries, contraindications, opportunities. Only in this way will the training be effective. Additional research and recommendations were important to be more effective. For example, 80% of your result depends on nutrition.

During the entire training session, the specialist observes the client, studies his body to take into account as many nuances as possible. After the session Ruth shared her observations.

Ruth: Polina’s pelvis is a bit forward, so I would recommend her to stretch her buttocks after every training session. I also noticed a slight rounding of her shoulders, so I plan to include more back strengthening exercises in the program.

I always look at the specifics of posture. For example, some people have thoracic kyphosis – that’s when a person appears to be slouching. I would not let him do twists on the abs, as this will only tighten the body more, I would prepare more exercises for the back – it needs to be strengthened.

Arina can also train this area, although the changes here are not so noticeable. But I will definitely keep an eye on her shoulders during training – it is important that they do not rise – as I noticed trapezius tightness. Due to improper loading, it can create a “man’s back” feeling. Also Arina needs to strengthen the muscles near the knee, but do it gradually and use a small weight.

The training plan is clear. Ruth explains that these are introductory sessions for the first month and a half. Then the workouts should change according to progress and desired results. For example, Polina to gain muscle mass will need to reduce the number of repetitions to 12, 10, 8 gradually add weight.

How would our correspondents figure it all out with the help of the Internet? We have no idea. A trainer is key not only for fitness newbies, but also for professional athletes. Unfortunately, we are not able to see ourselves from the outside and notice important nuances in movements or our own anatomy. A specialist monitors the technique of exercises – it is the technique that influences the result most of all and does not allow you to harm your body if you do everything correctly.