My goal for this fitness program is to lose weight and gain muscle strength and the way I am going to achieve my goal is using the magic bullet: diet and exercise. My current weight at the start of this project is 230.0 pounds. I will be going to the gym five days out of the weak and I will also start a dieting plan as well. My workouts will include upper body, lower body, abs, and at least thirty minutes of cardio at the end or before each workout. The upper body will include chest, arms, shoulders, and back on Mondays and Thursdays. The lower body will include legs, calfs, lower back and hips on Tuesdays and Fridays. Abs will be just abs with cardio on Wednesdays. Leaving me with Saturdays and Sundays to use as rest days and giving my muscle a chance to rebuild and grow. My workouts will follow these numbers of repetitions and sets that are three sets of ten or twelve depending on how I feel that today. As for how much weight I will use is depended on how much I can lift for each exercise and I will put on an extra five pounds of weight after completing each set if necessary. My rest period for between sets will be from one to two minutes before I start the next one. I will also include some circuit training when I feel like I need a change in pace for my workouts. These circuit training would include fast past motions with five to six different exercise back to back of each other without resting in till the set is complete. For this kind of lifting I would do three sets
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For weeks 3 and 4 training frequency remains the same as well as sets and reps. As for rests, they will be limited to 1 minute in between each set. The amount of weight being used will increase at the start of both weeks. In week three try increasing weight of the barbell by about 20 lbs. The weight that you curl and press should also go up. By week 4 try adding another 10-20
In my time in the health and fitness industry, I have encountered professional fighters, runners, and even bodybuilders who had a minimal grasp of the concept. However, even if you are unfamiliar with strength training as a term, I’m sure you have some idea as to what it entails. As the name suggests, strength training is an exercise regime through which the subject increases the level of power that they are capable of exuding at any one time, basically improving his or her capacity for heavy lifting. There are a number of ways in which this is achieved, but the most common - not to mention the most logical and effective - is the gradual addition of weight to the barbells, dumbbells, and weight machines used by the subject. The starting weight the subject is expected to lift will vary from case to case, as will the frequency with which weight is added. If you go the personal trainer route, you can expect them to decide when your weight is increased, though you should never be afraid to say if you feel you are being asked to lift too much too
Throughout this paper you will find that it is going to be discussing many things. Some of those things are to describe a current health problem or nutritional need that I may be experiencing, four nutritional or physical exercise goals, the actions taken to meet each goal, the anticipated setbacks or difficulties and the approaches to overcome them, the outcomes by which to measure success, evidence of the plans effectiveness by addressing the identified problem or need, and the evaluation of potential health risks that may develop if the plan is not implemented. So basically this paper is going to be about a realistic nutrition and exercise plan that best suits me.
For my exercise goals I’ll begin by bike riding two to three times a week. I’ll also play a few games of basketball once in a while to add variety to the ways I am getting a good cardiovascular exercise. On my job I am actively moving or walking for about 3 to 4 hours a day, but that doesn’t get my heart rate elevated enough to be considered a vigorous workout. Secondly, continuing my current workout plan of weight lifting, pushups, and sit ups is fundamental for muscle growth and maintaining a consistent weight. Having difficulties with digestion is difficult to maintain a consistent weight, so identifying and maintaining a workout regimen and proper dieting will help regulate my weight.
For each exercise, the participants will perform three sets of ten repetitions. Although it should be noted that the participants will not be lifting their maximum weight ability each time they weight train. Starting on week one, the participants will lift forty percent of their maximum weight
Leading a nutritious and healthy lifestyle with the incorporation of exercise is the path I am currently walking on and will continue to follow in my later years. Following the healthy eating plan I currently put myself on is a step in the right direction and the many steps that will follow will be the guide to a continuous nutritional lifestyle.
My main goal for this spring semester, is to get my squats to at least 405 pounds. I am on a workout program, known as “Mad Cow” which focuses on the three main exercise workouts. which are squat, bench, and deadlift. For the sake of focus, I narrowed down my goal to my squat as my main goal. The program implements a three day per week workout routine, that varies in intensity. For example, Monday will be considered “heavy” which is the top set (max amount of weight you can lift, that given week). Wednesday will be a “light” day, a recovery day essentially that allows the participant to recover, working out other muscles group that weren 't trained on Monday. Followed by Friday which will be a “medium” day, meaning it’s a combination of both the heavy and light. Where I will be working out to the next top set for the next upcoming week. I generally move up by a five pounds increments, on a weekly basis. And adjust my progress and workout from there, deciding whether I should move up or stay at the same weight until I see best fit that I am able to lift that amount of weight for at least five reps.
Action plans: I started by writing my present weight down, which is 160, my end weight will be 148; this is a loss of 12 lbs over the course of 8 weeks. Week one I will start drinking plenty of water. My goal is to drink a gallon of water each day for the durations of my personal wellness plan. The first few days were a struggle, but as the week when on it became easier to drink more water.
Resources that will be explored to build the virtual fitness program app are commercial off the shelf (COTS), contractor to build the program or the IT department ability to build programs. A cost analysis would be completed to determine the most cost-effective way for implementing this initiative. We must consider initial cost which include hardware, software, training, maintaining systems, licenses, hosting, and upgrades. As part of this initiative, we would include the development of a three-tier membership program. The first-tier membership would cover all the programs that the club has to offer to include the virtual fitness programs. The second-tier membership would cover only in-house programs while the third-tier would only cover the virtual fitness program. By offering this type of membership, the fitness club is giving different options and allow the member to decide which suits them better both in their fitness program and within their budget. The good thing about it is, a member can upgrade their membership at any time to
My is name is Robert and I will be helping you in your endeavors to tone and reduce your weight. I have constructed a plan that will satisfy all your fitness goals. We will take a holistic approach, which will incorporated exercises that will target specific muscle groups so as to attain those goals. The will consist of exercises that can be every other day leaving time for muscle recovery.
My specific goal is to spend more time exercising when at work or studying at a desk. I spend a lot of time sitting at work and I should try to do some form of exercises or walk around the hallway every 30 minutes. At lunch time, I can walk around the building for 20 to 30 minutes since I usually finish eating very early. In addition, I want to do strength training at least once a week in order to build muscle mass. I have school two days a week so I can utilize the gym at my school and use the weight equipments to perform numerous weight lifting exercises. To achieve the maximum benefits, I have to perform one to three sets of eight to ten exercises, each with ten to fifteen repetitions. The reasons I set these goals is because I want to lose
This type of workout begins from a low weight and graduating to a heavier weight and/or then stepping back down. After having a complete warm up, the first pyramid step is a weight that you can lift in 12 repetitions in good form. Next comes 8 to 10 repetitions, followed by 6-8, then 4, after which the repetitions revert back up to 12 reps. The emphasize here is on the technique of slow and controlled repetitions on all sets.
“One weird trick to lose belly fat!”, “magic pill to replace exercise!”, and similar phrases flood the Internet to lure unexpecting viewers to lose fat and build muscle without training and dieting consistently. Many people fall for such scams as they want to receive the results of hard work without working hard. However, authorities of strength training and bodybuilding, such as Mark Rippetoe and Arnold Schwarzenegger, have published effective training and dieting protocols for beginner-level lifters. Both Mark Rippetoe’s Starting Strength and Arnold Schwarzenegger’s Level 1 training programs can produce results in a quick and simple fashion, but many people question which program produces better results. Because of this questioning,