In this article, I will go over how I would train someone who is obese. This article will cover the starting basics of how overweight individuals’ diet and training program should be set up.

Let’s start with the diet:

Total calories should be less than maintenance. At least <500> calories is a good start since most people underestimate their caloric intake by ~10%.

Calories are consisted of the 3 macronutrients(macros): Protein, carbohydrates, and dietary fat. This is how the macro breakdown of the calories should look:

Protein: 30-35%

Carbs: 35-40%

Fat: 25-30%

In extreme situations with someone with massive insulin resistance, a Keto diet can be used instead

A typical Keto diet macros are:

Protein: 15-30%

Carbs: 5-10%

Fat: 60-75%

Now let’s get into the weight training:

Excluding warming up, it should only take around 30-40 minutes.

The weight training should consist of compound movements(squat, deadlift, bench, etc.). You want compound movements because they involve more moving body parts. More moving body parts = More calories burned.

Each exercise should be 3-4 sets and between 12-20 reps each. Building muscle is the priority–not strength–so high reps is recommended. Workouts should be 3x per week. A good schedule is Monday, Wednesday, Friday.

And lastly, cardio:

For the first 4 weeks, cardio should be 3x per week and a minimum of 20 minutes each session.

HIIT has some research that may point to it being “better” for obese, but I would not recommend it due to the fact that you don’t want an obese individual to feel like cardio is torture. So steady state cardio it is.

Besides jogging, here are some good alternatives for this type of cardio:

• Incline walking/Stairmaster (Do not hold onto handles)

• Elliptical machine

• Air bike