How We Would Implement More Cardio Into MAPS Aesthetic
Summary
TLDRIn this fitness consultation, Zoe from DC seeks advice on incorporating cardio into her MAPS Aesthetic program. The trainer emphasizes the importance of tracking daily steps and suggests increasing them gradually to boost overall movement. They discuss Zoe's background in gymnastics and the potential for under-eating, which could counteract the benefits of added cardio. The trainer recommends focusing on walking and mobility work before introducing more intense cardio, ensuring that calorie intake aligns with increased activity levels. The conversation highlights the challenge of readjusting training intensity for former athletes and the importance of not overexerting oneself post-workout.
Takeaways
- ποΈββοΈ Zoe is on phase two of MAPS Aesthetic and questions whether to add cardio.
- π€ΈββοΈ She has a background in gymnastics and heavy lifting, including powerlifting.
- πͺ Her lifts have improved significantly, recovering from a severe accident involving her pelvis and back.
- π Zoe doesn't weigh herself but feels stronger and tighter without significant visible changes.
- πΆββοΈ Her job is sedentary, limiting her daily steps; she walks her dogs but doesn't reach 10,000 steps.
- π The suggestion is to first increase her daily steps gradually before adding any cardio.
- π½ Zoe eats intuitively and sometimes under-eats, which can hinder progress, especially if adding cardio.
- π€ Mobility issues are more pronounced in her upper body due to the accident.
- πββοΈ Adding steps and focusing on mobility work post-workout is recommended over immediate cardio.
- π Future program suggestion is MAPS Performance for combined aesthetic and performance benefits.
Q & A
What is the main concern Zoe has about her current MAPS Aesthetic program?
-Zoe is concerned that she might not be doing enough cardio in her Phase Two of the MAPS Aesthetic program.
What was Zoe's fitness history prior to starting the MAPS Aesthetic program?
-Zoe has a background in gymnastics, powerlifting, and bodybuilding workouts. This is her first MAPS program.
How has Zoe's performance improved since starting the MAPS Aesthetic program?
-Zoe has seen significant strength gains, such as being able to deadlift 225 pounds and squat nearly 200 pounds, which she hasn't done in years.
What physical limitations did Zoe experience due to a past accident?
-Zoe had a severe accident that resulted in a broken pelvis and back, which required her to start her fitness journey over from scratch.
How does Zoe's current job affect her daily physical activity?
-Zoe's job is sedentary, involving work with computers, and she doesn't take many steps daily, aside from walking with her dogs.
What advice was given to Zoe regarding increasing her daily steps?
-The trainer suggested Zoe start tracking her steps and gradually increase them, aiming for about 10,000 steps a day.
Why is it important for Zoe to consider her calorie intake before adding more cardio?
-Adding cardio while under-consuming calories can lead to muscle loss and hinder progress, so it's important to ensure adequate calorie intake first.
What is the trainer's suggestion for incorporating additional movement into Zoe's routine?
-The trainer recommends building steps into Zoe's workouts, such as walking for 30 minutes post-workout, to increase daily movement.
What is the potential next program recommended for Zoe after MAPS Aesthetic?
-The trainer suggests MAPS Performance as the next program for Zoe, which combines aesthetic benefits with performance and mobility.
What common issue do gymnasts face that was mentioned in the script?
-Gymnasts often train through pain and have a high tolerance for intensity, which can make it challenging to appropriately train them, especially after a period of inactivity or injury.
What is the trainer's view on how gymnasts approach their workouts?
-The trainer believes gymnasts are the 'kings and queens' of working through pain and often have chronic injuries they continue to train through.
How should Zoe feel after her workouts according to the trainer?
-Zoe should feel like she has more in the tank after her workouts, indicating that she is not overexerting herself and is ready for more activity.
Outlines
ποΈββοΈ Zoe's MAP's Aesthetic Progress and Cardio Considerations
Zoe, from DC, is on phase two of the MAP's aesthetic program and is seeking advice on incorporating cardio due to feeling like she's not doing enough. She has a background in gymnastics and has recently recovered from a serious accident that affected her pelvis and back, causing her to start her fitness journey anew. Despite her sedentary job, she has seen improvements in her strength, such as lifting heavier in deadlifts and squats. However, she's unsure about her body weight changes and daily steps. The trainer suggests starting by tracking her daily steps and gradually increasing them, considering her background in gymnastics which might have skewed her perception of adequate training. The trainer also emphasizes the importance of not underestimating the intensity of workouts and the potential risks of adding cardio without proper nutrition.
π Addressing Nutrition and Mobility for Optimal Progress
In the second paragraph, the discussion continues with Zoe's concerns about her nutrition and mobility. She hasn't been tracking her calories and sometimes struggles with eating enough, which can lead to weight gain. The trainer points out the importance of adequate calorie intake before adding cardio to avoid energy conservation and muscle loss. Zoe's recovery from her accident has left her with more mobility issues in her upper body than her lower body. The trainer recommends focusing on improving mobility through activities like walking, which can also help burn calories. The suggestion is made to transition from MAP's Aesthetic to MAP's Performance, which will address both aesthetic and performance goals, including improved mobility. The trainer also highlights the challenges of training ex-athletes who may have a skewed perception of workout intensity due to their competitive background.
πΆββοΈ Enhancing Daily Movement and Post-Workout Cardio
The final paragraph focuses on the importance of feeling energized rather than exhausted post-workout and the common desire among MAP's aesthetic participants to do more after focus sessions. The trainer advises incorporating walking, especially for those with sedentary jobs, to increase daily activity. They propose a strategy of increasing calorie intake slightly while also aiming for a higher step count to stimulate metabolism. The trainer emphasizes the need for trainers to ask questions to understand the client's situation better, especially considering the history of athletes and gymnasts who may push through pain. The goal is to find a balance where additional movement, like walking after workouts, complements the client's routine without overexertion.
Mindmap
Keywords
π‘Phase Two of MAP's Aesthetic
π‘Cardio
π‘MAP's Program
π‘Gymnastics
π‘Powerlifting
π‘Bodybuilding
π‘Mobility
π‘Caloric Intake
π‘Steps
π‘Aesthetic Benefits
π‘Performance
π‘Under Eating
π‘MAP's Performance
Highlights
Zoe from DC asks about incorporating cardio into Phase Two of MAP's Aesthetic program.
Zoe's background includes gymnastics and powerlifting, with a recent return to heavy lifting after an accident.
Zoe has seen strength improvements, such as deadlifting 225 lbs, after starting MAP's Aesthetic.
Zoe does not track her body weight but feels tighter, suggesting potential fat loss while gaining strength.
Zoe's daily step count is low due to a sedentary job, suggesting a need to increase daily movement.
The trainer emphasizes the importance of tracking steps and gradually increasing daily movement before adding cardio.
Zoe's perception of training intensity might be skewed due to her gymnastics background and high pain tolerance.
The trainer suggests incorporating walking post-workout to increase steps and boost recovery.
Zoe has not been tracking her calorie intake, which is crucial for understanding her body's needs and progress.
Undereating can lead to muscle loss if combined with intense cardio, highlighting the importance of adequate nutrition.
The trainer recommends focusing on walking and daily movement rather than adding traditional cardio at this stage.
Zoe's mobility, especially in the upper body, is a concern due to past injuries.
The trainer advises against adding cardio until Zoe's calorie intake is reassessed to prevent muscle loss.
The discussion highlights the challenges of training ex-athletes due to their high expectations and pain tolerance.
The trainer suggests that feeling like there's more in the tank after a workout is a positive sign.
The trainer recommends MAP's Performance program as a next step after MAP's Aesthetic for a comprehensive routine.
The importance of re-patterning movements for athletes to ensure safe and effective training is discussed.
The trainer emphasizes the need for trainers to ask questions to understand clients' backgrounds and needs.
Transcripts
all right our first question is from zoe
from
dc hey zoe how can we help you
hey guys um so my question is i'm on
phase two of um map's aesthetic
um i just started it and um would you
implement any cardio into it
because um i feel like i'm not doing
enough sometimes
so that was my question that's a really
really good question but i need to ask
you a few more things before
yeah what were you doing before yeah so
first question i'm gonna ask you is is
this your first
maps program or did you start with maps
anabolic like
what's your fitness history before this
is my first okay and this is my first
match code
now were you working out a lot before
maps aesthetic
yeah i've worked out um for a while now
i
grew up with gymnastics and then i got
into lifting heavy
um did kind of powerlifting-ish and then
just
bodybuildingish type workouts cool now
what
what have you seen so far performance
and i guess uh just
visual changes since you've started maps
aesthetic
um so actually my lips have gotten
um have went up a lot so a few years ago
i was in a really bad accident
and um i broke my pelvis and uh
i basically broke my back also um so i
had to start all over again
so i haven't lifted this heavy in a
while and um
last week i got up to 225 on deadlift
um yeah it's almost 200 on squats so and
i haven't done those numbers in
years so it's done great for me that's
excellent okay so
you're stronger has your body weight
changed at all
um i'm not sure i don't really weigh
myself i don't even have a scale
actually but
um i feel like i'm getting tighter yeah
okay do you feel like you're getting
bigger or do you think you're staying
the same or getting smaller the reason
why i'm asking i'm trying to see if
you're
if you're uh burning any body fat while
getting stronger um
i i don't know if i'm just feeling
tighter because i'm lifting heavier or
you know kind of staying the same i
don't see anything drastic
right now okay and then do you know how
many steps you're taking a day do you
have any any idea of tracking well
that's the thing my job i'm kind of
sedentary depending on the day um
so i work you know with computers um so
that's the one thing like
the time i do go outside is with my dogs
but you know that's not
gonna add up to like 10 000 steps okay
yeah so i would start with that i would
start with trying to get your steps
um to increase at first track them see
where you're at
and then bump them by 25 to maybe 50
depending on how low they are so if your
steps are like 6 000
that's okay it's okay to bump them up to
about 10 000
steps a day now the second part i want
to address is how you said that you
feel like you can do more if you're
getting stronger if your performance is
improving
that's the metric you need to measure
now considering your background in
gymnastics from my experience i've
trained
uh gymnasts in the past and uh it's one
of those sports where they
train you train a lot um and you really
you really push your body's uh recovery
ability you push your capability
and so that might have skewed your
your perception of what is enough
training does that
does that resonate with you yeah
i always feel like you know especially
on
the focus days like i'm just like oh
that's it like you know
i feel like there's more in the tank i
need to like push myself
i know that's not always good you know
in the past that's
hindered my progress if i you know go
too far
um but it's just that feeling that i
have
so that that's also a great place where
to start to build the steps in right
because the focus sessions are
a lot shorter than your foundational
days right so
one of the things that i like to do with
clients that are following map's
aesthetic
is to build like a walk into that
workout so
you go do your focus session for 20 to
30 minutes and then you walk
post workout for 30 minutes to boost
your steps
my goal is always with my clients to
increase steps
over time whether it be walking the dog
or you know 10 minutes after your meal
or 15 to 20 minutes post workout and
keep trying to increase just your your
daily movement through steps
before we start to push on a piece of
cardio equipment and then once we move
into
a place where you look at me as a client
you go okay adam i'm
i'm walking the dog in the morning i'm
walking after my meals i'm doing on
focus days
you know i'm doing 15 20 minutes of car
or walking
after after i work out and i'm kind of
peeking out at you know 10 or 12 000
steps a day
now maybe what we'll do is post workout
on either foundational days or focus
days we might do like a
15 to 20 minute like hit session of
cardio post workout
but i would i would progress you that
way week over week for the next four to
six weeks before we even consider
starting to really have you been
tracking your calories zoe
um i haven't i eat pretty
intuitively i mean i eat pretty healthy
um
i feel like sometimes i don't eat enough
it's not like i
i'm not eating anything too bad but um i
know i
have trouble eating enough sometimes
which for me
it um messes up you know like i'll
actually gain weight if i don't eat
enough food
you know here's another question you
mentioned you had an accident you
recovered from that
do you have do you have any issues with
mobility rotation um any
any issues with mobility in the hips i
know you said your pelvis and your back
were affected that was probably my first
big feat um trying to get back to that
especially
um it was almost like when adam he's
talking about his achilles for a while
i couldn't walk for three months so um
it was just so hard going from being
able to do so much to
nothing so i started from you know
scratch basically i started like i was
five years old again
um so mobility it's actually um
bad for me in my upper body than my
lower body now
um i get really stiff my upper back my
shoulders
can um stiff up really easily you said
something else that i think that uh
we have to be careful of which is really
common with clients you address that you
might be
under eating sometimes and that's where
we can get in a lot of trouble if we
start adding
cardio into your routine it was a great
question by justin asked kind of where
your nutrition was because
the last thing we want to do is to be
under consuming on nutrition and then
also pushing and doing cardio because
all that's going to do is
tell your body to conserve energy and
you're going to end up
going the opposite direction you really
want to go so much better off
trying to add steps in walking and get
to a place where
you feel good as far as what your
calorie intake is last thing you want to
do is have low calories and then also
push the body over cardiovascularly
yeah definitely i have one quick
question
okay um what do you guys suggest after
um
aesthetic okay so so that's actually
great because i was going to comment and
say that
um you know mobility work uh burns
calories like walking
and you can kind of you can you you in
my opinion based off of what you've said
if you're with your history it might be
more beneficial to add mobility instead
of adding steps
um because now you're improving mobility
plus you're moving
so you're burning those extra calories
and then the next program i would
recommend
is uh maps performance hands down which
does both you're going to get those
aesthetic benefits that it sounds like
you're looking for
but you get that added benefit of
performance
and mobility um into your routine so i
would say that
maps performance would be a wonderful
transition for maps aesthetic for you
yeah okay that sounds great awesome
thank you zoey thank you so much
yeah you know it's um uh one of i i
remember
this as a trainer and it was all it was
when it first happened to me it was so
strange
because i thought that ex-athletes would
be the easiest clients
to train oh no it's the opposite they're
the hardest because
they have this perception of intensity
and how they should
feel during a workout that was that
comes from their
years of competition and it's so hard to
train them appropriately
especially when they're you know
beginner intermediate or just not as
conditioned as they were back when they
oh yeah and they can work through the
pain and so
a lot of times uh you know you have to
really spend some time
re-patterning a lot of these movements
and things to make them beneficial again
so that way you're still progressing
forward i'm so glad justin asked the
calorie question too because that
changes
the the response to this question also
because if you got somebody you know so
the listeners understand
if you've got somebody who's say eating
1300 to 1500 calories and they're all
they're doing is weight training they
don't move very much
and they're building strength things are
going good and then they want to add
cardio like this and then all sudden she
starts doing
30 minutes to an hour of you know
semi-intense or intense cardio every
other day or every day
what ends up happening that person who's
only eating 13 to 1500 calories their
body
you start losing muscle yeah exactly and
so um
great question by justin because i
definitely wouldn't want her doing
cardio yet not until we get her calorie
intake up into
a place where i feel good about her
starting to push her body intensely like
that
the best way to go right now is purely
just walking and it's this is why it's
so important if there's any trainers
listening to keep asking questions
because from what i've experienced with
athletes and especially gymnasts
gymnasts uh you know justin commented
that athletes work through pain
gymnasts are the kings and queens of
that i mean this is
you will hardly find a competitive
gymnast that doesn't have some kind of
chronic
injury that they continue to train
through you know it brings back memories
of the
1996 olympics with what's her you know i
think was struggle with her last name
when she did that
and she just landed with a busted ankle
oh man to win
they train uh this way so and then
here's the other part
you should feel like you have more in
the tank like when you're done with your
workout you should feel like
you can do more you should charge you up
yeah you should not feel like you're
done
you can't do a single thing extra that's
not the point well i do think it's
really common with our maps aesthetic
because those focus sessions are a
little short right and so
you kind of either one you end up
wanting to lift more which i know a lot
of people do that and they don't follow
protocol
but in a perfect world that's what i
would just have somebody just go get on
the treadmill walk for the rest of the
30 40 minutes just get some especially
if
you know like she said i have a very
sedentary job if you've got a very
sedentary job and you're not getting a
lot of movement then
you hit those three days a week when
you're hitting focus sessions for 25
minutes then you spend the other time
walking on the treadmill you got to
figure out how you're going to add in
more activity throughout your day yeah
but how about those straight gains huh
it's uh i love hearing that it's so
common especially after phase one of
map's aesthetic well that's another
great point too is like man
if i have a client who's telling me that
we're probably not making much
adjustments no
you know if anything it's trying to
increase calories and so what i would
love to do or have someone like her do
is like okay let me figure let's just
say
because she didn't know her exact steps
but let's pretend she's
stepping 6 000 steps a day and she's
asking this question
my goal would be okay let's increase
your calories by about 250 a day
and now i want you to get to you know
nine to ten thousand steps every single
day hoping that that extra movement kind
of cancels out those extra calories
we build our metabolism up that's where
i'd ideally be with someone like that
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