WORKING OUT WITHOUT “GAINING”
Personalization in training is not a new story but has not been truly appreciated in the fitness industry in Vietnam. #Success-Stories is a series of articles by STEEL, built on real-life stories, aiming to provide a closer look at the collaborative process of personal trainers and clients with different physical conditions, personalities, and lifestyles. Above all, it is a story of the effort to deliver tailored experiences, an ideal training environment, and optimal results for each individual. Because every person is a unique individual, and there is never a one-size-fits-all formula.
A common concern for women when going to the gym is the fear of their physique becoming larger and bulkier due to excessive exercise and overdevelopment. This sometimes turns into an obsession, causing many to hesitate in maximizing their workout potential, thus diminishing the visible effectiveness of their exercises.
Similar to many other women, Laure – a French national who used to work in Saigon – also harbored constant concerns about the changes in her body. The challenge she faced upon entering the gym was how to lose weight and streamline her figure with exercises that are gentle yet have the right intensity, ensuring her body doesn’t appear “larger” and “bulky.” Through Coach Thao Lam’s account, we will take a look at the process of finding a workout solution and the “slow but steady” transformations in Laure’s physique after 3 months at STEEL.
Customer Profile:
– Age: 30 years old
– Training Goal: Weight loss, body slimming
– Training Duration: 3.5 months
– Initial Physical Condition: Balanced figure but lacking endurance, minimal food intake
How did the customer come to you in terms of their initial physical condition, lifestyle, and diet?
Laure joined STEEL a few months before her wedding. Despite having a relatively balanced figure, she wanted to further reduce her weight and become more slender to be able to wear the most beautiful wedding dress. One notable aspect of Laure was her sensitivity to every small change in her body.
This led her to develop a habit of eating very little, with each meal consisting of a small amount of nutritious grains, a few rice cakes, or an evening meal with a bit of sushi. However, due to the nature of her bakery business, she often had to taste sweet treats. The combination of a low-calorie diet and infrequent exercise left her with weak endurance and limited energy.
Previously, Laure had attempted weight loss through exercise, but without success. Therefore, it was only as the wedding approached that she decided to commit to the gym to enhance her physique.
Subscribe to our newsletter!
What was your initial approach with this customer?
Due to Laure’s naturally balanced physique, which was proportional to her height, and her limited physical activity, she still lacked strength and tone. Therefore, I directed her towards full-body exercises with light weights. This approach allowed her to engage her entire body gradually, working towards the set goals.
To ensure proper nutrition for good health, provide sufficient energy for daily activities, and support her workouts, I encouraged Laure to increase her daily food intake, focusing on healthy food choices. However, due to concerns about potential weight gain, she hesitated and was reluctant to eat more.
Subsequently, how did you alter your approach to her diet?
As previously shared, initially, I asked Laure to follow the meal plan I had designed, with a higher calorie intake than her previous eating habits. However, during the observation process, I sensed that she still had many concerns and reservations about applying this method. This also led to her inability to maintain and implement it effectively.
Understanding this, I changed my approach. Instead of imposing a diet I set, I engaged in conversation, analyzed nutritional issues, and discussed, finding ways to change them together. For example, I presented scientific evidence and real-life stories about how excessive consumption of sweets could negatively impact the body, provided suggestions on how to reduce it, listened to Laure’s difficulties, delved into her true desires, and ultimately allowed her to actively choose the most comfortable and suitable approach.
This way, Laure would take control of her nutrition and eating habits. I would play the role of an advisor, providing inspiration and accompanying her on the journey. The change would not come from coercion but from Laure herself. I believe that’s what creates long-lasting effects.
In designing the workout program, how did you personalize the exercises to ensure optimal effectiveness for the customer?
Laure had a negative impression of weightlifting, believing it could make her appear larger and bulkier, so she disliked exercises involving weights. Recognizing this mindset, I switched to using light weights once a week, combined with analyzing and explaining to Laure the misconceptions about weight training making one bulky. To ensure her psychological comfort, I focused on resistance exercises with bands and balls. This method helped control her fear of getting bigger while still providing enough resistance for her muscles to tighten and develop.
In my line of work, working with clients requires different approaches tailored to individual physical conditions and personalities. Sometimes, theories that I consider effective might not align with a client’s preferences. Forcing a rigid approach can lead to boredom, and in the long run, clients are more likely to give up. Therefore, personal trainers like me need to be flexible and adjust to make clients feel comfortable and confident in our methods.
In Laure’s case, after discussions and observations, I realized she didn’t like being strictly adhered to rules. That’s when I knew I had to let go of my constraints to find an optimal solution for long-term effectiveness. Patiently listening with an open mind helped me understand Laure’s desires and concerns in her workouts, facilitating effective communication and finding the right solution for the challenges she faced.
What were the achieved results for the clients after the training?
After more than 3 months of training with a frequency of 1-2 sessions per week, Laure successfully shed approximately 4kg, achieving her initial weight loss goal. Her body became more slender, with measurements of arms, waist, hips, and thighs reduced by 4 to 9cm. Additionally, her muscles became firm and healthy, no longer loose and weak as before. The curves on her body became more defined, meeting her expectations for wearing the wedding dress on the significant day.
Her boyfriend, now her husband, was also pleasantly surprised by the positive transformation, not only in terms of physique but also in Laure’s spirit, which became extremely relaxed rather than fatigued. Most importantly, Laure managed to adjust her diet to suit herself, providing enough energy while maintaining a balanced figure.
Beyond merely refining her appearance for the wedding ceremony, the positive changes in her mindset regarding nutrition and exercise are the significant values Laure obtained after the training process, forming the foundation for her to build a healthier lifestyle in the future.
Thanks for the insights from Coach Thao Lam
Subscribe to our newsletter!
