Can you still Lift heavy weight if you’re overweight?
How can I use medium to heavy resistance training to help me lose body fat more effectively?
Many people who are overweight wonder if they can safely engage in heavy weightlifting and resistance training. The fear of injury and doubts about its effectiveness can be discouraging. However, at Atlas Performance Training, we believe in empowering individuals to become the heroes of their fitness journey, regardless of their starting point.
The Problem:
Being overweight often comes with concerns about joint health, mobility, and the effectiveness of workouts. Many individuals are hesitant to incorporate heavy resistance training into their routine, fearing that it may not be suitable or safe for them.
Someone who is overweight and looking to shed body fat while building strength may face the dilemma of not knowing how to navigate the world of resistance training without causing harm to their bodies. They may feel discouraged and unsure about their abilities to lift weights in a safe and effective manner .
The Solution:
Are you ready to embark on a journey to shed body fat while building strength safely and effectively? At Atlas Performance Training, we have designed a 6-week resistance weightlifting program that will not only help you achieve your fitness goals but also make you the hero of your own transformation story.
The quest to lose body fat can be daunting, especially if you're concerned about injury or unsure about where to start. Many people seek a structured plan that guarantees results without compromising their safety.
Someone aiming to reduce body fat quickly while minimizing the risk of injury may feel overwhelmed by the abundance of information available and may lack a clear and safe workout plan.
The Solution:
We empower our members to take charge of their fitness journey by providing a structured and safe resistance weightlifting program.
Here is a Sample Resistance training program - *Please consult with a physician before attempting to start any physical training program.*
Weeks 1-2: Upper Body Focus
Day 1: Chest and Triceps
Bench Press: 3 sets of 10 reps
Tricep Dips: 3 sets of 12 reps
Push-Ups: 3 sets of 15 reps
Day 3: Back and Biceps
Pull-Ups: 3 sets of 8 reps
Dumbbell Rows: 3 sets of 10 reps per arm
Bicep Curls: 3 sets of 12 reps per arm
Weeks 3-4: Lower Body Focus
Day 1: Quads and Hamstrings
Squats: 3 sets of 10 reps
Leg Press: 3 sets of 12 reps
Leg Curls: 3 sets of 15 reps
Day 3: Glutes and Calves
Deadlifts: 3 sets of 8 reps
Lunges: 3 sets of 10 reps per leg
Calf Raises: 3 sets of 12 reps
Weeks 5-6: Total Body Training
Day 1: Full-Body Workout
Clean and Press: 3 sets of 8 reps
Bent-Over Rows: 3 sets of 10 reps
Plank: 3 sets of 30 seconds
Day 3: Full-Body Workout
Squat Thrusters: 3 sets of 10 reps
Pull-Ups: 3 sets of 8 reps
Russian Twists: 3 sets of 15 reps per side
For a detailed training program you can contact us at (321)300-6867 or sign up for a free “No Sweat Intro”
Nutrition Plan:
To complement your training, focus on consuming nutrient-dense, whole foods. Opt for lean proteins, such as chicken, fish, and beans, along with a variety of colorful vegetables and whole grains. Limit processed foods, sugary drinks, and excessive snacking. Stay hydrated by drinking plenty of water throughout the day.
By following this program and adopting a balanced nutrition plan, you'll not only burn body fat but also transform into the hero of your fitness journey, we're here to support you every step of the way.
Our solution involves a personalized approach that makes our targeted member the hero of their fitness journey. We start by assessing your current fitness level and crafting a tailored resistance training program that takes into account their weight and mobility concerns. We guide you and gradually increasing the weight you can lift as you become more comfortable and capable with the movement of the exercise.
At Atlas Performance Training, we have experienced trainers who specialize in working with individuals of all fitness levels. We provide expert guidance on proper form and technique to minimize the risk of injury. Our programs also integrate cardio and nutrition recommendations to enhance fat loss and overall health.
