I train a few guys in their 50’s who are over 280lbs and 20-30% bodyfat. I’m honored that they let me help them with their exercise and nutrition strategies. The problem is that they are so out of shape that performing more than 1 weightlifting exercise per bodypart leaves them very sore. So, I have them do fullbody workouts 3 x week as they build up tolerance.
Each workout rotates between an exercise for one bodypart (ie legs) being heavier weight, lower reps with adequate rest time and an exercise for the other bodyparts (ie chest and back) being lighter weights, higher reps, and shorter rest times. Workouts take only 20-30 minutes. Any more volume and they get too sore. I also ask them to walk 60 minutes daily.
Some of these guys are avid fitness blog readers and at least one is convinced that insulin should be spiked around workout times. He’s taking Indigo and 3 scoops of Plazma prior to and during his <20 min weight workout. But it’s such a short workout, I don’t think he should. I recommend that he take Indigo and Mag-10, but not take Plazma until he improves his insulin resistance, fitness levels, and bodyfat numbers.
We’re debating the issue. He thinks that if he takes more and more Plazma he won’t be as sore. But he still gets sore and he complains that he’s so sleepy after his workout that he’s gotta take a nap. I think the sleepiness results from insulin issues and that his endocrine system is not yet ready to utilize the power of Plazma.
Question: What is the appropriate use of Plazma for insulin resistant, high bodyfat individuals who can tolerate only a short, low-volume weightlifting workout?
Question: Is there a different peri-workout strategy recommended for this group of people?