Fitness Program and Food Journal

Each exercise has 2-3 sets and 5-6 reps for maximal power input. Higher weights and lower reps will increase strength because at

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

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.

I grouped 4-5 exercises into a set and repeat each set 3 times with 1-2 minute breaks in between.

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.

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 program consists of FOUR unique sessions every 7-10 days. Each individual exercise consists of 3 SETS while using the progressive overload principle (increasing the weight after each set completed). The REPETITION range is between 5-15 reps per set. If you increase the weight after each set, then you should be doing about 15 reps on the first set, 10 reps on the second set, and then about 5-8 reps on the third set. This is not set in stone, but only a basis to guide you in the gym. If you hit 15 reps and have not gone to failure, then likely the starting weight is too light. The REST INTERVAL between each set ranges from 30 seconds to 1.5 minutes depending on the intensity and amount of weight lifted.

We made sure they were non-consecutive days to allow for rest and to not overload any muscles. The frequency of our program is three days per week of strength and cardiovascular training. The intensity for cardio focused on a target heart rate zone (seen in chart below - Aerobic Exercise Program Details) and the intensity of the strength training is starting at 70% of her one rep max, based on an intermediate lifter guidelines, and will be increased by 5% every 2 weeks. The cardiovascular training time will be twenty to thirty minutes, with an increase of five to ten minutes every two weeks. The amount of time Maria will spend on strength training is around an hour, but will depend on how quickly each set is finished and if she adheres to the two to three minute rest between sets. The last FITT principle, type, is variable exercises and machines that will be used. Due to Maria being bored with her normal workout, we plan on changing or adding variations of exercises every two weeks to keep her

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.

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

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.

“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,

Due to a high metabolism and fairly active lifestyle, I have always struggled to gain muscle mass (and mass in general). Although I have seen moderate results from strength training programs that I have attempted in the past, I am still searching for a program (both strength training and nutrition) that can help me reach a healthier body weight. Whenever I attempt a new weight-training program, I tend to see immediate benefits in many aspects of my life (i.e. sleep, mental focus, posture, improved mood, and improved daily functioning). Also, I engage in strength training programs with the goal of protecting myself from future health issues such as heart complications, diabetes, lack of bone density, etc. Although I prefer training solely with free-weights (due to the fact that it works my stabilizers), I often resort to the use of machines when a spotter is not available to me. Many of my routines target major muscle groups (abs, chest, shoulders, and biceps) and I often neglect other key areas of the body (Triceps, Lats, Rhomboids, Legs, Gluts, etc.). Thus, my one-month action plan (attached below) will devote time to all important muscle groups. Additionally, I have chosen to vary the number of reps and the amount of weight that I lift each week in order to avoid a plateau in my muscle

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