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A Nutrition and Coaching Plan for an Obese Woman Case Study

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Updated: Feb 14th, 2022

Ann Johnson is an overweight woman of 35 who has never exercised properly and lived off sweets and fast food. Being overweight has not bothered the woman until her husband left her. Ann turned to me because she wishes to get in good shape, get rid of cellulite and become more beautiful. The purpose of this paper is to develop and design a nutrition and coaching plan for the client.

Ann Johnson does not lack motivation for working out for she is insulted by her husband’s betrayal and wants to show everyone that she can change her body. However, the woman might experience difficulties during the training process for she will have to break her habits which might be not easy. At my initial consultation, I would explain to Ann that I will need at least 1-month commitment from her to ensure her switching to a healthier lifestyle. Moreover, after this period of working out, she might see some results which will encourage her to train harder.

I would classify this client as a beginner and design a workout plan and a diet accordingly. The choice of this level is explained by the fact that Ann’s physical activity has been low and the client has never followed healthy eating recommendations. Her organism is not used to regular muscle loading and strenuous activity.

Speaking about the limiting factors, they might include the power of unhealthy habits and her age. In fact, when females turn 35 their bodies experience a slowdown in metabolism; besides, due to a decrease in estrogen levels, it becomes more difficult to monitor blood sugar levels (Berardi et al. 85). That is why behavior goals for the client are getting used to a healthier lifestyle and acquiring a habit of training regularly. It is very important for Ann to understand that her figure will start to change slowly. Achieving the outcome goals that are losing weight and eliminating the signs of cellulite might take up to one year.

During our first appointment, I will record the following assessments: circumference, body weight, and body fat percentage measurements. They are necessary for tracking progress and assessing the results of our work. As for the nutrition and supplement plan that I would recommend, first of all, it includes cutting out sugar, soda, fast food, sweets, and white bread and taking L-Carnitine for a better result. However, with our short-term goal being Ann’s getting used to a healthier lifestyle, there would be not so many restrictions for the first month. For Ann, I would choose a light diet of 1,750 calories per day with a cheat meal once a weak. Nevertheless, before starting, she should have a medical examination and discuss the plan with the doctor to avoid a negative impact on her health.

As for the appointment scheduling and workout plan, Ann would be supposed to visit the gym three times a week. On Monday, she will work on her hands, Wednesday will be a leg day, and on Friday, Ann will strengthen her press muscles. Each time we will discuss the client’s general condition and the impact of the workout on her muscles. The program (see below) will include simple but effective exercises that are good for beginners. In the case of a plateau or a change in Ann’s goals, I would alter the program accordingly.

Monday:
Cardio: 20 minutes
Push-ups: 2 sets, 15 repetitions
Front raises: 3 sets, 10 repetitions
Left-arm dumbbell rows: 2 sets, 10 repetitions
Right-arm dumbbell rows: 2 sets, 10 repetitions
Plank: 40 seconds

Wednesday
Aerobics: 15 minutes
Seated calf raises: 2 sets, 15 repetitions
Lunges: 3 sets, 15 repetitions
Leg press: 1 set, 20 repetitions
Leg extensions: 2 sets, 10 repetitions
Plank: 40 seconds

Friday
Cardio: 20 minutes
Leg raises: 3 sets, 15 repetitions
Incline sit-ups: 2 sets, 10 repetitions
Lower back extensions: 1 set, 20 repetitions
Push-ups: 1 set, 10 repetitions
Plank: 40 seconds

To sum up, the abovementioned nutrition and training plan will help Ann Johnson to lose weight, get rid of cellulite, and acquire healthy habits.

Work Cited

Berardi, John, et al. Nutrition: The Complete Guide Edition 2. International Sports Science Association, 2018.

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