#SUCCESS-STORIES: NEVER TO LATE TO BEGIN
Dung Vu Kathy
June 5, 2024
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.
Many believe that going to the gym is only for the young. It is commonly thought that lifting heavy weights, especially in the tens of kilograms, requires a considerable amount of strength—one that seems to be abundant only in one's twenties. However, in reality, people at any stage of life aspire to have good health. In recent years, many older individuals have turned to the gym to address physical concerns.
The story of Ms. Anu, a 50-year-old who spent a significant part of her life working and living in Saigon, is one such example. In the second installment of the #Success-Stories series, we will chat with Coach Dung, Ms. Anu's companion during her 8-month training journey in Vietnam, to gain insight into Ms. Anu's overcoming of fears, self-transformation, and pursuit of a healthier and more positive life.
Customer Profile:
Age: 50 years old
Training Goals: Weight loss, fat reduction
Training Duration: 8 months - from October 2021 to June 2022
Initial Physical Condition: Overweight, risk of fatty liver, following a vegetarian diet
Ms. Anu had an overweight body, with her initial weight at 92 kg when she started training at STEEL. At the age of 50, this weight posed several health implications for her, such as weaker knees due to bearing the extra weight of her body. In her latest medical examination, she discovered a high risk of fatty liver disease.
She shared that she follows a vegetarian diet, abstaining from meat but still consuming products such as eggs and milk. Examining her initial menu, it became apparent that her meals contained a significant amount of carbohydrates. Additionally, she had a habit of drinking alcohol on weekends and indulging in plenty of cheese and fried foods.
Due to the nature of her work, Ms. Anu often worked from home. Although she hadn't been to the gym before, she maintained a certain level of awareness about keeping her body active. She regularly engaged in activities such as walking, swimming, and participating in light physical exercises to avoid prolonged periods of sitting.
Ms. Anu's primary goal is to lose weight and reduce fat, aiming for a healthier life and preventing health issues as she ages.
As a completely new gym-goer who had never used weights before, Ms. Anu initially had some reservations about engaging in heavy exercises. This hesitation was understandable as her movement and mobility were already challenging due to her heavy weight and weakened physical condition. Therefore, I decided to have her perform exercises suitable for her body weight, such as variations of squats like box squats combined with resistance bands, floor exercises, or mat exercises instead of using weights or lifting during the initial phase of the training.
After 2-3 weeks of following this approach, I observed that Ms. Anu began to adapt to the movements. It was then that I gradually introduced light weights. The exercises involving weights were kept at a simple level, for example, Goblet squats, Step-up, and Pulldown. I avoided pushing her to do exercises with weights on her back as it could make her anxious and easily discouraged.
In addition to training in the gym, I encouraged her to walk daily, initially aiming for 5000-6000 steps. After only about 3-4 months, she voluntarily increased her daily step count to 10000. This helped her burn more calories, expend more energy, and consequently, lose weight more quickly and effectively. Most importantly, she had developed the habit of walking every morning without the need for reminders. This positive change made me very proud.
Regarding nutrition, after reviewing her previous diet, I found that her daily protein intake was insufficient for muscle building. This is a common issue for individuals following a vegetarian diet. Consequently, I developed a practical dietary guide, providing advice on food choices for sufficient nutrients, reducing unhealthy fatty foods, and supplementing protein from plant-based whey protein powder.
After evaluating the metrics and closely observing Ms. Anu weekly, I noticed her upper body strength. Therefore, I encouraged her to focus on exercises targeting the back, arms, and shoulders, aiming to build motivation and confidence that she could achieve her goals.
Initially, when designing the workout program, I incorporated many full-body exercises to evenly reduce fat throughout her body. However, later on, Ms. Anu shared her desire to concentrate more on reducing abdominal fat to feel more confident in form-fitting dresses. This was when I realized that when constructing a workout plan for a client, it's crucial to consider their desires and needs, not just what I think is best. If what I want differs from what they need, sooner or later, clients may become discouraged as they haven't achieved their expectations.
After discussing with Ms. Anu, I decided to rebalance the workout program, increasing the number of abdominal exercises from 2 to 4. Given her age and body weight, I had to choose simple exercises, minimizing lower back strain while still allowing her to feel clear muscle tension and soreness.
An important note for older individuals with a substantial body weight is the increased pressure on their knee joints, making exercises like weightlifting or squats challenging. Therefore, I was very careful in helping Ms. Anu get accustomed to these movements with proper technique before gradually introducing light weights. While instructing, I closely observed her attitude, post-exercise muscle fatigue, and listened to her feedback, continuously adjusting the difficulty to find the optimal formula.
After 8 months of training with me, Ms. Anu, who initially struggled with getting up and moving due to her age, can now perform squats with proper technique. Her weight and measurements, including thighs, abdomen, and arms, have also decreased. However, the most significant change lies in her body fat index. After a reexamination, she was pleasantly surprised to find a noticeable reduction in the index, nearly eliminating the risk of fatty liver. This is the clearest evidence of the effective impact of the training on Ms. Anu.
Positive changes have also manifested in her mental well-being. Like many other older individuals, Ms. Anu initially approached the gym with hesitation, fearing she might not have the strength or capability. However, in a short period, I observed a growing confidence within her. She became willing to try heavier weights without hesitation and conquered them. Currently, even though she has returned to India, she maintains the daily workout habit. This is something trainers like myself value the most - helping clients realize their true potential and actively maintain a healthy lifestyle, rather than solely relying on the gym.
Thank you, Coach Dung, for sharing this success story!
