Program Design
FITT-VP and the OPT Model
Program design uses FITT-VP: frequency, intensity, time, type, volume, progression. General targets: 150 minutes/week moderate aerobic activity or 75 vigorous, resistance training 2–3 days/week, and flexibility 2–3 days/week. NASM’s OPT model sequences stabilization (phase 1), strength (phases 2–4), and power (phase 5); beginners start in stabilization regardless of goal.
Nutrition Integration
Match intake to training demand. For fat loss, a 300–500 kcal deficit and 0.5–1% body weight loss per week preserve lean mass better than crash dieting; protein around 1.6 g/kg supports retention. For lean gain, a small surplus of roughly 200–300 kcal limits fat gain. Time carbohydrate around training when volume is high; keep hydration and recovery consistent.
Worked Example
A sedentary 90 kg beginner wants fat loss. Start phase 1 resistance twice weekly, build to 150 minutes of moderate cardio, set a 500 kcal deficit from a TDEE estimate, target protein near 140 g/day, and review weight and waist every two weeks. If weight is unchanged after three weeks, reassess intake records and activity before cutting more.
Traps
Prescribing extreme deficits; starting beginners in maximal strength or power; changing too many variables at once; ignoring adherence; failing to adjust after a plateau.