Weight Loss Training for Women in Batumi: My Approach

When a woman asks me about weight loss training, my first question is about her ordinary week. What does work look like? Is there time to eat without rushing? What exercise has she tried, and what made it hard to continue? Those answers help me plan something she can repeat beyond the first enthusiastic week.

I am Lyudmila Overkovskaya, and I have more than 15 years of coaching experience. My approach brings together strength sessions, manageable everyday activity and a realistic routine. I do not promise a particular amount of weight loss by a holiday. I want you to understand your training and have a practical way to keep attending.

Start with a goal you can describe

You do not need to criticise your body to explain what you want. Perhaps you would like to feel stronger on stairs, become more confident using gym equipment or return to regular exercise. Weight can remain part of the goal without becoming the only thing that decides whether a week has been worthwhile.

I also ask about previous attempts. If a demanding programme ended with a long break, I want to know what made it difficult. Was the schedule crowded, the exercise confusing or the fatigue hard to fit around work? We use those details when choosing the new plan rather than repeating the old arrangement automatically.

Why I include strength training

I use strength work to practise movements and build strength. Depending on your preparation, we might use a supported squat, pulling and pressing exercises, and simple work for the trunk. The exercise name matters less than whether the version makes sense to you and the resistance lets you move with control.

I do not divide movements into exercises for women and exercises for men. I look at the individual in front of me. One woman might find a machine the clearest starting point; another might prefer an exercise at a stable support. The useful choice follows your current ability, comfort and goal, rather than a label.

Choosing the initial workload

At the start, I choose resistance that allows you to understand the movement and stop deliberately. I explain the task, give you time to try it and ask how it feels. If the technique changes noticeably towards the end, I adjust the weight or repetitions. Completing every planned repetition is not more important than understanding the exercise.

When the current version becomes clear, I consider changing one thing. That could be a few more repetitions or slightly more resistance. There is no need to increase everything together. In your training notes, a sentence about what felt manageable can be as useful as the numbers: it helps us choose the next step.

An example of a manageable week

For an introduction, I might suggest two sessions on separate days and a few comfortable walks. This is an example of organisation, not a fixed requirement. If your calendar currently allows less, we discuss what is feasible. A plan is easier to use when it starts with time that genuinely exists.

• First session: accessible movements for the whole body and clear instruction.
• Between sessions: an enjoyable walk when time and energy allow.
• Second session: repeat the main exercises at an appropriate workload.
• End of the week: review how training and scheduling felt.

Batumi's seaside boulevard offers a pleasant option for walking if the route suits you. I do not turn that walk into repayment for something you ate. In hot, humid summer weather, choose a comfortable time. During rainy autumn weeks, a shorter walk in a suitable weather window may be more practical than an ambitious daily route.

What I mean by avoiding strict diets

I do not add exercise as a penalty for food or judge a day by a list of forbidden ingredients. Before training, I may ask whether you have eaten and whether hunger is making it difficult to concentrate. That helps organise the appointment. It does not replace an individual nutrition consultation when one is needed.

If weight loss is the aim, eating patterns deserve their own discussion rather than the assumption that any workout will automatically settle the question. I do not prescribe medical diets or promise that one menu suits everyone. If you have a health condition or a difficult relationship with food, involve an appropriately qualified professional.

A practical preparation step

Look ahead at the days when you usually go a long time without a proper break. Consider where you could eat comfortably and how much time you need between work and the gym. You do not have to begin with detailed spreadsheets. A clearer daily arrangement can be more useful than another set of rules you cannot maintain.

Choose more than one way to review progress

I suggest a few observations that do not require constant checking. How many planned sessions took place? Is a familiar exercise easier to understand? How does your usual walk feel? If you track body weight, do not judge the whole programme from one reading. The purpose of monitoring is to help us make decisions.

I also ask whether you have enough energy left for work and ordinary tasks. If sessions regularly mean cancelling everything afterwards, we should reconsider the workload. Training needs a useful place in your week. It does not need to occupy every available minute to deserve that place or to be taken seriously.

When the week changes

Missing a session does not require fitting two demanding appointments together as compensation. Find the next realistic opportunity and return to the plan. After illness or a long break, we discuss the workload again. A weight written in your notes is information about a past session, rather than a requirement for the next one.

If one appointment is repeatedly inconvenient, we can change the schedule. If an exercise does not feel right, we look at the reason and choose another version. Clear feedback helps me far more than another promise to push through. Saying that a plan does not fit gives us something specific we can improve.

A checklist before you begin

• I have a main goal and a few useful ways to review it.
• My appointment times fit my current week.
• I understand the starting exercises.
• I do not treat training as punishment for eating.
• I am willing to report fatigue and discuss changes.

I train women in person in Batumi, currently at Fitness Academy, 18A Pirosmani St. I speak Russian, English and Ukrainian. You can come without previous gym experience; I choose the starting programme after learning about your goal and preparation.

To discuss a manageable approach to weight loss training, book a first session through the form on the site or message Instagram @overkovskaja. Tell me what you want help with and when you are available.