How can you use functional training to help clients achieve weight loss or muscle gain?

I personally follow the basics to do house hold work personally as much as possible without helpers starting from gardening, house up keep and day to day repairs . This makes me sit , climb , lift and all possible movement which helps me complete the work and give auto fitness . Try this and you will be amazed with results.

The key to success is finding activities/exercises that the client enjoys and will actuall do. What are their hobbies? What activities do they enjoy? Use these as a basis in your exercise programming. Your clients will be much more likely to adhere to their routine and with that adherence comes progress and results. Also, suggest lifestyle changes. Park the car further away, steps instead of elevator, lunge steps from the couch to refrigerator, squats while waiting for the microwave, etc.

I would argue that the article on the left is wrong. There isn't an exercise for weight loss and another for muscle building. What makes people lose weight or build muscle are not the actual exercises but the combination of training intensity, volume and frequency with the right diet, stress management and recovery. Exercises provide resistance to the body and what we know as ''functional'' is just variations. It's about the way we use these variations, the position we take, the intensity and volume that we go through and the frequency of training. An example of ''functional'' training can be calisthenics exercises and people can do it flexibly anywhere and at any time which makes it very accessible.

Functional is an authentic outcome. It’s a non-isolating (isolating is partial) stabilizing, pain free movement through a purposeful range of motion. Functional is symmetrical and unrestricted movement patterns. Functional exercise then, is exercise that displays a certain amount of carryover into other activities. Once you start thinking in terms of functional anatomy which simply means that the body is not a contortion of muscles acting individually you will realize that functional is simply something that stresses your muscles in all planes of motion and in all of their function which are the accelerating, decelerating and stabilizing aspect, things are going to fall in place.

Exercises that use the upper and lower limbs together through a large plane of movement, often these align with a sport eg a high to low cable woodchop would be similar to a golf swing, it is versatile in supporting many manual tasks and improving how you move in daily life. When you observe the effect it has on the heart rate after each set and between each exercise it becomes clear that it is having a much bigger delivery in overall work and intensity which is going to trigger better hormonal responses.

I feel In today's dynamic world of fitness, functional training emerges as a game-changer. Unlike traditional exercises that isolate muscles, functional training revolves around movements mirroring real-life activities, enhancing overall strength and flexibility. Functional training is inclusive. Regardless of your fitness level, be it a novice or a seasoned athlete, these exercises cater to all. By emphasizing natural movements, functional training not only reduces the risk of injuries but also enhances flexibility and core strength. It’s not merely about physical appearance; it’s about improving the body's functionality in everyday life. Regards, Cdr. Uma Maheshwar Chand, ISSA Certified Nutritionist, and Personal Trainer (CPT)

Another great way to increase the intensity of your workout is to add more time under tension. Slowing down a movement forces your body to have to work harder to maintain good form and control. Exercises that involve moving your entire body weight against gravity are another great way to burn more calories because it's a lot to hold your body weight up in a plank or to pull your body weight up in a pull-up.

Keep in mind that including a variety of different methods of training is vital to develop and maintain a well-rounded fitness and wellness level. Include methods like TRX, BOSU and other stability methods, yoga and pilates for corrective focuses, traditional strength training for bone mass, cardio focused workouts like indoor cycling and fast walking and more. This truly is the best functional style workout because you will less likely get stuck in ruts. This will keep you more functionally strong for life.

1. Weight Loss Balance: Aim for a mix of protein, fiber, vitamins, and minerals. They're like the Avengers for your metabolism—each playing a crucial role! Beware of the Saboteurs: Cut down on empty-calorie culprits: excess fat, sugar, and especially processed foods. They’re like that friend who never lets you finish a sentence. Super annoying and not helpful! 2. Muscle Gain Protein Power: It's the building block of muscles. Feed your body ample protein to ensure those muscle fibers rebuild stronger after every workout. Carbs & Healthy Fats: They're not the enemy, folks! They’re the dynamic duo that provides the energy for your intense functional workouts.

I feel eating right fuels functional training success. Nutrient-dense foods provide energy, aiding endurance and recovery. Protein repairs muscles, while carbs offer vital energy. Healthy fats support joints and overall health. Hydration is key for optimal performance. Prioritize whole grains, lean proteins, fruits, and vegetables. Avoid processed foods and sugary drinks. A balanced diet enhances your functional training experience, ensuring your body operates at its peak. Regards, Cdr. Uma Maheshwar Chand, ISSA Certified Nutritionist, and Personal Trainer (CPT)

Decide on a length and be consistent. Wear wearable technology that will aid you in tracking your time /hr zone as well as effort consult with fitness a professional before starting a program.

Consider that body types (somatotypes) and genetics play a key role in your natural ability to either lose weight or gain muscle. Some individuals can lose weight more easily if they are genetically thinner while some individuals have a tendency toward gaining muscle more easily. The three categories of body types are ectomorph, mesomorph and endomorph. To get an exact assessment of whether you are an ectomorph, mesomorph, endomorph, or a combination type, you could go to a lab and have your body fat, bone, and muscle mass measured. The categories can also be in combinations so not everyone fits into just one of the categories. For best results in training style and nutrition choices start with determining and researching your body type.

Be open to change. consider recovery in the early stages of your journey. Be patient and remember that it is a marathon, not a sprint and enjoy the process of self-discovery.

While choosing the right foundational strength exercises (squats, presses, and rows) are important, taking into consideration the occupations and lifestyle of our clients is just as important. If we can identify other movement patterns that are unique to their situation, we can provide exercises that also help them move better through these ranges of motion that they experience on a daily basis. Just as a pitcher might focus on core stability and explosive thoracic rotation, we can identify these movement patterns specific to what they find functional and not only help them lose weight, gain strength, and look better, but move healthier and stronger as well.