Goal
To reduce body fat, increase muscle mass, maximize strength and acquire an acceptable level of flexibility.
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Rest
*
Squat 5x5
Flat bench press 5x5
Pull ups 4xAMRAP
**
Rest
*
Squat 5x5
Standing overhead press 5x5
Deadlift 1x5
Pull ups 4xAMRAP
Rest
*
Squat 5x5
Flat Bench press 5x5
Pull ups 4xAMRAP
**
Rest
* each workout begins with a 5 minute jog on the treadmill followed by dynamic
stretches to reduce risk of injury.
** post workout will feature static stretches to increase flexibility and further reduce risks of injury.
- I will begin the workout by using a weight I can comfortably lift for each movement for all 5 sets, if I can successfully complete my assigned sets
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on the following workout I will add 5 pounds to the weight that was lifted in the previous session. After 3 failed attempts at an assigned weight in any movement, where I do not meet the prescribed sets and reps, I will deload during the following session by removing 15% of the total load. Dynamic Stretches Controlled leg swings, toe touches, torso rotation, arm circles, body weight lunges (8 per leg). Static Stretches Center Splits, toe touch holds, cross legged glute stretch, cross arm stretch and deep side lunge holds. Analysis The main focus of my program is to increase my level of strength as well as reduce my overall level of body fat. With this in mind in have modeled my routine around heavy compound movements. To maximize the number of muscle groups activated, I will utilize compound movements mainly the squat, bench press, deadlift, overhead press, and pullups. This will allow me to engage more muscles and lift heavier loads. Lifting heavier loads allows me to burn a greater amount of calories in a shorter amount of time. The exercises chosen will provide stimulus to all major muscles groups providing a well balanced full body workout. To ensure that I can maintain steady progress my program will utilize progressive overload principles. After each successful session, I will add 5 pounds to the weight lifted per exercise (excluding pull-ups). This ensures that I will not plateau and I will continue to build strength and muscle. The reasoning behind my program is to achieve my goal in a timely manner without the use of supplements or steroids.
Using a basic 5x5 to complete a set is a very effective way to achieve my goal. The AMRAP (as many reps as possible) aspect is for exercises that don’t require artificial weight, such as pull-ups. The AMRAP aspect allows you to do as many reps for that exercise as possible. It is highly effective for; pull-ups, push-ups and sit-ups.
My Nutrition Plan
Day 1
Breakfast - a smoothie is a great way to start off the day. 1 and a half cups of Greek yogurt blended with a preferred berry of choice (in this case blueberry). Mix these with a 2-3 eggs and blend. You can also add banana or granola for extra flavour or texture.
Snack 1 - An apple
Lunch - Lettuce Burgers are a good way to hit many food groups at once. This specific recipe will include lettuce as buns, ground beef, tomato, red onion, pickles and mayonnaise.
Dinner -steak, broccoli and rice served to proper portion (more greens, less meat).
Snack 2 - Cucumbers and carrots.
Day
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2 Breakfast - bacon and eggs with 2 slices of tomato. Snack 1 - a protein bar. Lunch - a turkey wrap and some grapes. Dinner - spicy chicken pasta. Snack 2 - A banana and a piece of string cheese. Day 3 Breakfast - Fiber one with skim milk Snack 1 - a handful of unsalted almonds Lunch - a bowl of salad Dinner - grilled salmon with avocado salsa Snack 2 - an orange or clementine. Analysis I chose a very specific nutrition plan that can correspond to my workout and have a positive impact to my body. Day 1 In day 1 I chose my breakfast because it is a fun and easy way to start the morning. It allows for a low calorie intake, fiber from the banana, antioxidants and natural sugar, as well as saturated fat from the yogurt. The eggs contain protein and are good for the muscles and bones. Snack 1 was chosen for its high vitamin C and vitamin A. Apples also have natural sugar and is full of micronutrients. Lunch was a decision of something most people love wrapped in pure healthiness. The red onion contains folic acid and fiber and regardless of grilling the onions for the burger or having them raw, both options are healthy. Pickles contain antioxidants and can help regulate blood sugar. Lettuce is nothing but pure healthiness and contains vitamins from calcium and magnesium to vitamin B6, A, C, E and K. In dinner I chose a small steak (should only be about ¼ of the plate) along with broccoli and rice. Broccoli being stocked with fiber and micronutrients that are good for the immune system, and rice being good to stabilize blood sugar but also give you a good energy boost. Snack 2 could also be used as a lunch but is also a good late night snack. Both cucumber and carrots containing loads of micronutrients are good for your hearth and can give you a better night sleep with the vitamin B allowing you to feel less stress and give as better sleep. Day 2 In day 2 I started breakfast off with some classic bacon and eggs.
An excellent source of protein and the tomato reduces the chance of heart disease due to the antioxidant found inside called lycopene.
Snack 1 is a simple and healthy snack to give energy without spiking blood sugar levels and preventing a crash.
Lunch is a good source of protein and can help lower cholesterol levels. Grapes are tasty and help with blood pressure and although containing a number of natural sugar can help prevent diabetes.
Dinner is filled with micronutrients and vitamins as well as protein and the pasta allows for a tasty mixture and can go with any desired vegetables.
Snack 2 was just a quick snack meant to be quick and easy, cheese is a good source of calcium and a banana is a great source of fiber.
Day 3
In day 3 I decided to go with a good old fashioned bowl of cereal. In this nutrition guide, I used skim milk to lower calories while retaining all nutritious value. Fiber one is a major source of fiber and contains very little sodium and sugar and is an excellent cereal choice.
Snack 1 is just a plain and simple handful of tasty micronutrients as well as high quality
protein. Lunch is meant to also be quick and easy as a salad is an easy to prepare lunch that is good for calcium and magnesium. You may need to consider the dressing you put on as it can turn a healthy salad unhealthy by adding extra carbs and fats. Dinner is more work and better payout. It contains a lot of both micro and macronutrients. Snack 2 is a good for its micronutrients and is also good for keeping blood pressure down.
how about a grilled cheese? Mine is the classic peanut butter and jelly sandwich cut into
Current dietary recommendations emphasize increasing the daily consumption of fruits and vegetables from diverse sources such as citrus fruits, cruciferous vegetables, and green and yellow vegetables (Heber, 2002). A healthy diet along with proper life style such as regular physical activity can prevent the majority of cardiovascular disease.
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
In P.E. class you probably learned to stretch before engaging in physical activity. People stretch for different reasons, most common of all to reduce injury. Currently, most experts agree that flexibility should be considered a vital component to a well-rounded, healthy lifestyle. Stretching is defined as the application of force to musculotendinous structures in order to achieve change in length, usually for improving range of motion (ROM), and reducing stiffness or soreness. Lots of debate surrounds the significant benefits of stretching or lack thereof. Arguments for stretching cite postural benefits leading to better general health and in addition better form when performing in the gym. However, studies have found a decrease in performance
*Note: Each exercise does not have to be done simultaneously. Because of varied work schedule and other activities, spread exercises according to amount of free time.
...d gum after lunch ate less high-calorie snacks, and had fewer cravings for sweets and unhealthy food (Gajilan).
Gabboth, Tim. "Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins). Feb2012, Vol. 26 Issue 2, P487-491. 5p." N.p., n.d. Web.
For my lunch on Friday I had a large taco. The tacos had carbohydrates and protein which helped me stay active and awake for the afternoon. I tried to add some healthier aspects to my taco such as, lettuce and tomatoes. For
If you have a sweet tooth and need to satisfy that sweet tooth, have safe desserts around the house: sugar-free hot chocolate, sugar-free popsicles, frozen grapes, chew some sugar-free gum. Sugar-free jello with grapes or other fruit mixed in, sugar-free candy,
Most fitness and training facilities now have stability balls, foam rolls, balance boards and other “fun” toys as part of their conditioning equipment. These are part of a new trend in the strength and conditioning field called “functional training”. Definition Functional training is the action of training “function”, a general term that meaning “role or duty”. Functional training is the science of training the body to meet the specific demands of life and sports. It is based on 1) the principle of specificity and 2) muscle function. The principle of specificity also known as SAID (Specific Adaptations to Imposed Demands) means that the body responds and adapts specifically to the type and amount of physical demands under which it is placed. In other words, you only improve what you’ve specifically trained. Since muscle form dictates the role and function of each muscle, muscle needs to be trained the way it is designed to function. Origin Functional training is nothing new and comes primarily from the rehabilitation field. For many decades, therapists have been experimenting with ways of helping their patients regain function. Their goal is to retrain muscles to work properly using special exercises. In their quest to help their patients to become more functional, they have a developed functional training approach. Traditional vs. Functional Traditional strength training usually consists of trying to develop strength and build muscle through isolating specific muscle groups. This type of training could be called dysfunctional training and only develop segmental strength. Traditional strength training is adequate for building muscle but it does not train the body to meet the specific demands of life and sports. It does not reproduce real life conditions and only serves to create non-functional strength. Peter Twist, Vancouver Canucks Strength and Conditioning Coach, explains: “Typical strength training attempts to develop the body through a piecemeal approach, isolating specific muscle groups. Worse yet, this is often done with the body unloaded, sitting stationary on a machine while moving one isolated body part through a controlled range of motion, usually in a strict linear, straight ahead motion”. Traditional strength training train isolated muscle function while functional training train the body to work as a unit. The central nervous system is programmed to make the body function as a unit, not to work in terms of isolated muscle function. Functional training is “functional” since it trains the body the way it has been designed to function.
a piece of fruit, juice or a smoothie. The trick to a healthy diet is to eat fruit in the middle of the morning or evening, not after lunch or dinner, so eat a couple of pieces of fruit for snacks is a great idea healthy snack (if you opt for a smoothie, milk is skimmed with fruit or vegetable milk such as oats or rice).
Having healthy habits on a day to day basis will make one’s life simpler. Mrs. LuAnne Montgomery, Licensed Clinical Social Worker (LCSW), says that people will feel better “physically, mentally, and emotionally,” if they keep up with healthy habits day to day. For example, start the day off with a hearty breakfast. The difference is evident as the day wears on. According to Dulce Zamora, writer for the Georgia Chiropractic Association, humans who have breakfast have less fat and cholesterol intake in their bloodstream and more vitamins and minerals. More vitamins and minerals equal more energy throughout your week (Zamora). One will feel more awake, vigilant and alive. It is amazing what a simple energy bar or kale smoothie can do for one’s physical health.
Most of the time, I’ll have chia puddings; the recipe I am absolutely loving at the moment consists of chia seeds, water and coconut water (or almond milk if I want the consistency to be thicker), cinnamon or cacao powder. Mix everything together, pour it into a cup and leave in the fridge overnight. All its left for me to do in the morning is, cut a banana into pieces and scatter them over the ‘pudding’. But, when I’m in a hurry, then I usually prepare a smoothie with a piece of fruit, a vegetable, a healthy source of fat and protein; for example, I’ll throw together a banana, some spinach, chia or linseed seeds, and some coconut oil. Add in some cacao powder or cinnamon, and it is guaranteed to leave me full for at least a couple of hours.
Breakfast: scrambled eggs with cheese and chopped up steamed broccoli combined, a slice of toast, an apple, and a glass of milk
The European Food Information Council (EUFIC) notes that “snack” can denote the process of eating between meals or it can refer to foods that belong to a specific food group, have a particular nutrition profile, and/or are eaten at a particular time of day. According to EUFIC, snacks are considered to be informal and casual, and are eaten when a meal should not or cannot take place. The Dietary Guidelines for Americans present daily food plans that include a small between-meal eating occasion called a snack and comprised of a combination of food groups. The lines blur when snack refers to packaged snack foods, which tend to be high in fat, salt, and/or sugar and low in key nutrients. It can be difficult to separate the effects of the eating occasion from the foods selected. Among the challenges in examining the relationship between snacking and health is the lack of consensus on a definition of snack.