1) What are the first physiological changes the client will experience in general when taking on a weight training program like that in phase 1?
- Fat loss, muscle gain, improved sleep, increased appetite, hard/tight muscles
- Improved sleep, increased appetite, hard/tight muscles, increased strength
- Improved sleep, increased appetite, hard/tight muscles, muscle gain
- Fat loss, muscle gain, improved sleep, decreased appetite, increased energy
- Fat loss, muscle gain, improved sleep, decreased appetite, decreased energy
Explanation: In general the new work load and stress will make physiological changes in this order rather consistently. Sleep will improve and become deeper, appetite will increase, soreness/DOMS & tight muscles from engaging deconditioned muscles and ranges of motion, and then neurological strength improvements are made. It is very important to understand these changes that people will experience as they are normal and expected. Many people although here for muscle gain and fat loss and think they will experience these first although this is their primary goal. The above symptoms are PRECURSORS to those changes and goals. These are signs and symptoms you can use to communicate with them that positive changes are occurring and that the desired changes will be coming afterward and in time depending on their work ethic and consistency. In some cases appetite may decrease but this usually just post workout or when in conjunction with a cardio high intensity cardio program. Increased energy is normal in most however many actually experience the opposite depending on lifestyle balance, sleep, diet, etc. Strength precedes size, meaning the muscles and nervous system first will get stronger until the current protein filaments can no longer keep up with the increasing demands, and THEN change their size/volume or density depending on the loading parameters (generally 6 weeks or greater). Unfortunately, of ALL of the stated signs and symptoms fat loss is the last to occur of all of these conditions with the exception of muscle gain (which may lead to a short term net weight gain AND short term stress response signals via kidneys/adrenals can cause water weight retention). Again, this is very important for you to understand and communicate with your client so that they understand our program and how and why things are working. Furthermore, that this approach will lead to the best overall results in fat loss and lean mass gain once the ball is rolling (especially in conjunct with a solid cardiovascular/conditioning and dietary program). But, this style of strength training is lethal in the fat loss department. Not only will it burn calories during the workout, BUT raises resting metabolic rate (1lb of lean mass gain leads to an increase in 50cals burned per day. 10lbs is 500 calories or basically like running 5 miles!).