Top Ways to Beat the Christmas Bulge

The most common goal after Christmas is to reduce fat, and as a personal trainer it is your job to find out exactly what your clients want.

School Of Personal Training Posted Jan 12, 2018 Future Fit Training


January should be the best time in any personal trainers’ year. All their clients will have a little more determination, and a little more motivation than usual. It’s a great time to reboot a client’s program, and it is also a great time to attain new clients. 

But weight loss isn’t as easy as you’d think, which is why so few people achieve it. Many personal trainers don’t know the best way to get their clients to reduce fat after Christmas, so we’ve created this article to give you a few ideas as to how to help your clients lose that extra weight.

Top Tips to Beat the Christmas Bulge

Tip #1 Don’t Panic!

Most clients that have gained weight over Christmas have done it by increasing the amount of food that they normally eat, and reducing the amount of exercise that they perform. So when January comes, the return to normality will help them to lose weight. You don’t need to do anything special, you just need to get them back on target. January is the perfect time to do that. Their motivation is up, and they will enjoy the gym more than usual.

Tip #2 Take advantage of New Year’s Resolutions

A lot of people laugh at New Year’s Resolutions, pointing to the high levels of failure among the general public. But a resolution is the perfect opportunity for you to make a positive change to your clients’ lives. Before Christmas comes around, ask your clients what it is they want to achieve in the new year. Then find a very small change that could help them achieve it. The simpler the better.

Don’t set a goal like “Walk 10,000 steps per day” if your client barely hits 1,000. Instead why not get them to download a step counting app and turn it on each day for a month. It’s a simple, easy to do goal that you can monitor at the beginning of each session. After the first month you can build on that goal and use it to improve their fat burning.

You can do this with anything, start with a very small goal, let them demonstrate that they can handle it. Then build on that success gradually. After a year, this should be a habit that they perform without even thinking about it.

Tip #3 Shorten rest periods

This goal is a little more practical-based than the others, but timing rest periods and shortening them slightly is a great way to increase intensity and calories burned. You may need to reduce the weight/difficulty slightly, but you could also increase the amount of reps too.

Tip #4 Set your client small challenges during the month

A fun way to increase non-exercise activity is to set your clients small tasks that they should achieve each day. Make sure each task is different. This will make them fun and interesting, rather than boring. The idea would be you send a text to your client each morning saying something along the lines of “Do 10 lunges before you leave for work” or “Walk once around the block after you get home from picking the kids up”.

The goals should be relatively easy to do, but get progressively harder as the month goes on. Try to fit these goals into your clients’ lifestyles. In other words, don’t give a client who works 12 hours per day a task that is going to take an hour to complete. The overall goal of these challenges is to increase your client’s activity on days where you’re not there.

Tip #5 Learn about Calorie Controlled Diets

Any diet is a calorie controlled diet, no matter how crazy that diet may seem. But learning about proper nutrition and how to implement it with your clients is a must. You can burn all the calories in the world, but if you are still consuming too many you won’t lose weight. Learn about how to measure calorie expenditure, how to track calorie intake, and how to help clients make smart choices about their diet.

Obviously don’t go too far with this, you are not a nutritionist (unless of course you are, then ignore this) nor are you a dietician. You cannot prescribe foods, you cannot tell them to eat foods for medical conditions, and you must be very careful with how you word your advice. But you ARE allowed to help clients with their diets, and it would be foolish of you to avoid this.

Tip #6 Improve your own Exercise Programming knowledge

While your initial personal training course will have given you loads of advice on creating training programs, demonstrating exercises, and assessing your clients’ technique. It may not have given you all you needed for true fat loss results. Completing a course that specifically teaches you how to create scientifically accurate fat loss programs can give you a huge advantage over other personal trainers, and really help you deliver the best results for your clients. Check out our “Exercise for Fat Loss” e-learning course today.