How Chris Lost 5% bodyweight whilst overcoming his painful knee issue in less than 5 weeks
PG Weight Loss Client Stories: Chris
Chris, 39 year old busy corporate, was suffering from a painful knee issue due to the sedentary nature of his desk bound work resulting in weight gain. He wanted to overcome his knee issue, escape from his sedentary desk bound lifestyle, move more and better and achieve weight loss. He had heard that Performance Ground is the go to gym when it comes to helping busy corporates improving their performance and health so he decided to join us.
Chris lost 5% bodyweight, moves better and feels more energetic.
THE VIDEO: How Chris Lost 5% bodyweight whilst overcoming his painful knee issue in less than 5 weeks
Most busy corporates in London are desk bound. The sedentary nature of work and overall length of a day mean fitness often, takes a back seat. Chris’s working hours don’t equate a normal 9-5. Often, he is working before and after hours sometimes, even on weekends. It’s stressful and over time Chris’s sedentary nature has led to a calorie surplus, resulting in weight gain. Alongside the weight gain, the inactive lifestyle is bringing out areas of weakness. As Chris is seated most of his day his hamstrings have shortened, his thoracic became weak and the lower body is undertrained and as Chris’s weight increased when on feet, this was putting further strain through the lower body. This led to a knee issue where there was an occasional painful sensation around his right knee specifically, when sitting down to standing up.
The road to recovery and weight loss
For weight loss, Chris has been working on small calorie restrictions. These have not been a drastic, cold turkey affair. However, gradual reductions in calorie intake over time ensuring that throughout a day, Chris can maintain energy levels whilst working, training and spending time at home with his family have been implemented. Changing the stigma behind diet is essential in weight loss or gain plans. Within the gym, Chris has mobility issues specifically, hamstrings and thoracic. This can affect his sessions and requires careful monitoring in regards to positions being hit during exercises where minor adjustments may be required. Attention has been paid to the warm up and specific exercises within the session in order to improve his mobility where, some examples will be explained later on.
The programme initially was focused around owning positions. The positions we are specifically referring to are:
1) squats, this is both bilateral and unilateral. This will help with hypertrophy of the lower body to reduce the right knee pain and give Chris a better technical understanding of the squat movement which can carry over into his life.
2) Hip hinging, this is a posterior chain movement commonly seen in exercises such as deadlifts or RDL’s. This has been a fantastic tool to teach Chris as this has been working on both hamstring mobility and thoracic strength alongside strengthening his posterior chain (think of anything on the back of your body) which, often, does not get used when seated at a desk all day.
3) Upper body pushing and pulling, this is done at different angles such as horizontal and vertical. Think of a press up and a dumbbell overhead press. The first is horizontal pushing and the second is vertical pressing. This upper body work is something people get even less than lower body as not often do we have to pick up relatively heavy things where, again a weaker upper body on a heavy frame makes life tasks harder. Therefore, that is what we are working on. Chris has been doing exercises such as press ups and inverted rows where, he is required to push and pull his own body weight. This has been scaled to match his current level so he has been performing incline press ups but gradually working to further reduce the incline where, we aim to get to a full press up. Core work is a staple of everyone’s programme regardless of goals as the carryover to other exercises is a necessity.
Chris has seen good progress both technically and physiologically as initially the rep schemes were higher in order to engrain the technical patterns and condition the body to perform work over time. Chris’s recent programme has moved on to something called the 1×20 method. This is where he will perform 1 set of an exercise but do 20 reps. Then, we move on to the next exercise. Over time, he has been able to build a capacity, build the technical side to his movements. So, at the start of his current block, we were performing 1×12 reps and increasing the reps each week until we reached 20 (1×12, 1×14, 1×18, 1×20). The thought process behind this, is Chris is within one session performing 21 different exercises where, the overall volume and work he is doing is high. Performing this number of exercises allows us to work on various physical components (strength, mobility, technique, corrective exercise) and the high reps mean he is getting enough volume of that exercise in.
Back in May we measured Chris’s body composition. He had lost 2kg and 5% bodyweight within 5 weeks. This is has been really good progress. At the end of the current block, we are going to re-assess his body composition to see further reductions in weight and body fat. As Chris has responded so well to this 1×20 method, the technical improvements and his capacity to perform have been really fun to see develop. Not to mention his attitude to train, he makes me laugh during sessions, he will moan about exercises and movements but he is only doing it as a joke because once he starts, the man is so determined and focused to complete it and complete it well.
It really has been a pleasure to coach him thus far and we look forward to keep seeing improvements from him as we continue to push.