...The Walk Workout Plan Run Days: *Run every other day Week 1 Perform this workout four times on alternate days (M-W-TR-SAT for example). • After warming up, run for 1 minute, walk for 2 minutes – repeat 8 times or a total of 24 minutes. • Walk for 30-40 minutes on two other days and take one day completely off activity. Week 2 Perform this workout four times on alternate days (M-W-TR-SAT for example). • After warming up, run for 90 seconds, walk for 2 minutes – repeat 8 times or a total of 28 minutes. • Walk for 30-40 minutes on two other days and take one day completely off activity. Week 3 Perform this workout four times on alternate days. • After warming up, run for 2 minutes, walk for 2 minutes; repeat seven times, or a total of 28 minutes. • Walk for 30-40 minutes on two other days and take one day completely off activity. Week 4 Perform this workout four times on alternate days. • After warming up, run for 3 minutes, walk for 1 minute – repeat 7 times or a total of 28 minutes. After the 4 week training routine continue with this workout and swith off every other month. |Week 1 |Day 1: 2 Miles Timed |Day 2: 25 Minute Run/Jog |Day 3: 60/120 x 4 | |Week 2 |Day 1: 2 Miles Timed |Day 2: 30 Minute Run/Jog |Day 3: 60/120 x 5 | |Week 3 |Day 1: 2 Miles Timed |Day 2: 30 Minute Run/Jog |Day 3: 90/120 x 4 ...
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...their behavioral patterns. On my journey to achieving my goal I will use behavior modification that will allow me to focus on unwanted behavior that has contributed to my weight gain. Below is a behavioral contract that includes the following: short-term and long term goals, behaviors that need to change, positive and negative reinforcement, methods to monitor my progress and the results I hope to achieve. On this day June 10, 2013 I Taneka Lewis agree to follow the directions of this contract. I understand that no substitutions or adjustments can be made to this document. A breach in this contract will result in a penalty of any sort. Short-Term and Long-Term Goals Short Term Goals: 1.) I will exercise 30 minutes a day for 3 days a week (walking around my neighborhood). 2.) I will cut back on drinking sodas to one a week 3.) I will commit to increasing my water intake by 8 ounces a day. Long Term Goals: 1.) By the fourth week of the contract I will increase my workouts by 30 minutes. I will add bicycle riding and jumping rope to my routines. 2.) On day 31 I will commit to a strict diet that excludes sodas, tea, and fried foods. 3.) In six months my goal is to drop a pants size as a result of my hard work and dedication. Behavioral Intervention The only way to achieve my goal is to change my current behavior patterns. Consequences/Reinforcements The best way to reward myself is at the end of a successful...
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...OPERATION SHOOT TO KILL 7 DAY HEALTY MENU WEEK 2 Monday EATING PLAN (Detox …no afternoon gym/light exercises) Breakfast : unsweetened tea, decaf coffee (no sweetener, and skimmed or fat free milk) Fruit &Veg Smoothie/Protein Shake/1 fruit mid-morning: glass of fruit juice (100%) Lunch: cup a soup (lite) or homemade veg soup Mid-afternoon: glass of fruit juice (100%) Supper: cup a soup (lite) or homemade veg soup drink water in between (2L) FITNESS Run 5km+ or 45min Spin OR 20min skip 75 Squats 30 crunches 30s Planks 30 Sit ups 30 Leg raises (don't forget to stretch after your workout) Drink water Tuesday EATING PLAN Breakfast: 2 poached eggs (eat one yolk), tomato and cucumber, mushrooms Snack: 1 fruit (choose from the list) Lunch: 4 Provitas/Ryvitta, Lettuce and tomato 4tbsps fat free cottage cheese or 2 tablespoons tuna (no oil) Snack: choose one from the list (about 30g per serving) Supper: Grilled steak/chicken/fish (size: palm of your hand) and 2 cups veggies ..choose any 2 from the list FITNESS Run 5km+ or 45min Spin OR 20min skip 75 Squats 30 crunches 30s Planks 30 Sit ups 30 Leg raises (don't forget to stretch after your workout) Drink water Wednesday EATING PLAN Breakfast: 1 slice brown/lowGI/Wholewheat bread, 2 tablespoon mince or 2 slices ham and tomato (no butter/margarine) Snack: 1 fruit (choose from the list) Lunch: Fruit Salad (1 cup in total) and 250ml Fat Free yoghurt you can add mixed seeds Snack: choose one from the list (about 30g per serving) Supper:...
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...™ ™ ® ® ® ® ™ www.bodybuilding.com/shortcut2shred ™ ® ™ ® ™ WORKOUT PROGRAM Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible. CARDIO ACCELERATION OPTIONS KB Swing Goblet Squat Squat Jump Box Jump DB Step-up BB Step-up Sprints Running in Place ...
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...document after every workout. So I would take a picture of myself right after the gym. I would specifically plan out my workout on my calendar. So I would specific body parts and my cardio routine. The best time for me to workout is at night. I am very self conscious in the gym, so I go to the gym after class at around 8:30- 9 pm. I try to go to class already in my gym clothes so that I have no excuse as to why I don’t go the gym. In the gym I begin my workout with cardio. I set the treadmill to an incline of 7 and the speed of 3.2 mph. That is a normal speed walking pace for me. I keep that tempo for 15 minutes. If it is a leg day then I set the incline to about 9 and I decrease the speed to 2 mph. I turn around and for the remaining 15 minutes I walk backwards. As you can imagine I am usually exhausted afterwards. After cardio I do floor exercises corresponding with the body part that I am focusing on. My rest days were Sundays but I made sure to dedicate Thursdays to stretching. For the nutrition part I made it simple for myself. I hate breakfast so I made sure to always grab an apple from the day before to eat before 12 pm. Every day for lunch I got a spinach grilled chicken with egg whites salad for lunch. I dressed that with balsamic vinegar. Then for lunch I went to N-wing, and made sure that with my meal I got another small salad, and a type of meat paired off with the vegetable of choice. For example someday it would be grilled chicken and asparagus. Other days it would be roast...
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...twice a day to achieve this goal. In the morning, Jamila will start with an active stretch before she starts her cycling class. She will burn approximately 150-180 calories from actively stretching (Rifkin, 2011). Then she will take a cycling class for 30 min. She will burn approximately 400 calories from this class. In the evening her workout routine will consist of various workout routines. Before Jamila starts her workout routine in the evening she will need to stretch. Jamila will get the ultimate stretch by participating in 30 minutes of hot yoga. She will burn approximately 350-400 calories from hot yoga (Gronot, 2011). Then Jamila will run on the treadmill for approximately 60 minutes. If she runs at approximately 9 mph she will burn approximately 1,020 calories (Weeks, 2011). Once she has completed her running she will stretch out her running muscles to ensure she does not get sore. During her stretching routine she will burn approximately 150-180 calories (Rifkin, 2011). She will do these workouts everyday M-F. On Saturday she will incorporate weight training instead of cycling in the morning. This will allow for muscle growth to occur slowly so she can continue to lose weight and not gain muscle mass. On Sunday Jamila will rest to let her body recuperate for the next week. The items listed above are an example of a program for Jamila. The items listed below may change to incorporate a more realistic approach. Philosophy behind this training program (What is the plan designed...
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...Fat‐Loss Secret # 1 1. The #1 make or break success factor is getting your mindset right! Looking back over the last couple of years at my clients who have had the most Jaw Dropping, Eye Popping Extreme results, and they all had a certain mind set before every workout. No, they didn’t put on war paint and go commando (well some of them did). Simply put, before every workout, they committed to giving 100%. No excuses, No complaining. Believe it or not, once you practice this mindset a few times, it becomes an easy habit. ● Mindset Tip – before each workout, visualize what is most important to you. Being healthy for your kids, looking ripped at the beach, having girls want your body, being the hottest girl at the club, etc. Picture what inspires you and say to yourself‐‐ that’s me, that’s me, that’s me... Fat‐Loss Secret # 2 2. Technically, this does not burn fat, but it will make your waist look slimmer instantly. As I look around, I see endless clients with poor posture, which is the result of training programs which overly concentrates on working the chest and shoulders, combined with sedentary jobs where you are sitting at a desk or in front of a computer terminal all day. The result of this poor posture is rounded shoulders and a slumped forward appearance, which just pushes your belly out! To test this, all you have to do is stand up straight while drawing your shoulders back and instantly witness your stomach flatten. Strengthening the muscles responsible for...
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... 1 Personalized Nutrition and Exercise Plan Personalized Nutrition 2 Introduction Obesity has been a health problem in my family for generations. My great grandparents died before I ever had a chance to personally meet them but the pictures I have seen indicate that they both were obese. According to the WebMD body mass index for adults, my mother, her two brothers (my uncles), and her sister (my aunt), are all extremely overweight and considered obese in regards to their age, height and weight. My father left my mother when I was very young so I am unaware of any health or nutrition problems that concern me in regards to my father’s family history. My grandmother died of Coronary heart disease, which is an obesity related medical condition that develops when a combination of fatty material, calcium, and plaque builds up in the arteries that supply the heart with blood. My mother and my aunt both have constant lower back pain and carpal tunnel syndrome. They both have had wrist and back surgery in order to relieve the pain/ fix the problem, but the doctor told them that their weight was the main issue. My uncles complain that their knees and back bother them all the time, and even though I am not a doctor, I know it is because they both weigh around 300 pounds. Personalized Nutrition 3 Identification of health problem In my younger days, before I had to give up my dreams and work full...
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...WORKOUT: A HEALTHY OPTION FOR TREATING DEPRESSION _____ A Research Paper Presented to Mrs. Susana D. Dado St. Joseph College Olongapo City _____ In Partial Fulfillment Of the Requirements in ENGLISH IV _____ by : Daniel O. Mirabueno 4 – Charity (SSC) March 8, 2013 TABLE OF CONTENTS ACKNOWLEDGEMENT CHAPTER PAGE I. INTRODUCTION 1 A. Statement of the Problem 5 B. Significance of the Study 5 C. Scope and Limitation 6 D. Definition of Terms 6 II. DISCUSSION 7 A. Sweating the Way Out 7 B. Workout Magic 11 C. Doing the Basics 15 D. On the Perspective of the Experts 19 E. Planting the Seeds for a Healthier Life 23 III. SUMMARY and CONCLUSION 27 BIBLIOGRAPHY ACKNOWLEDGEMENT “I do not cease to give thanks for you as I remember you in my prayers.” — Ephesians 1.16 (62 AD) The researcher would like to extend his sincerest and deepest gratitude to all those who have contributed that made this research a possible and successful one. To his parents, Dr. Tirso Cadag Mirabueno and Mrs. Lydia Omaña Mirabueno, for giving him their unselfish love, care, untiring guidance, moral and financial support. To his family – especially his sisters Zarah, Arianne and Jencelle, and his brothers Meinard, Andrei, Eljhon and Zander – for extending him their unwavering help. To his research adviser, Mrs. Susana Dumayag...
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...danger of creating. At this minute, since my family history in regards to constant maladies, my circulatory strain, cholesterol level and all other wellbeing data with respect to myself, is obscure and I am fundamentally at danger of all sicknesses, likewise, in light of the way that I am not in extraordinary general wellbeing, I'm inclined to numerous interminable ailments. Danger components for these malady are: • Genetics and family history • Obesity or being overweight • Ethnic foundation • Sedentary lifestyle • Age, and additionally nature's turf I have as of now started rolling out improvements to my lifestyle. I have started practicing and consuming healthier. I have set a period administration plan for myself to stay informed concerning all my every day obligations. In my time...
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...Step-By-Step Workout Routine, Meal Plan & Supplement Guide By Sean Nalewanyj www.EliteImpactLabs.com - Copyright & Disclaimer Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and EliteImpact Labs Inc. will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for registered EliteImpactLabs.com members. Copyright and illegal distribution violations will be prosecuted. © www.EliteImpactLabs.com - All Rights Reserved ___________________________________________________________________________________________________ © 2012 - All Rights Reserved Page 2 www.EliteImpactLabs.com INTRODUCTION Thanks for downloading the EliteImpact Labs "28-Day Fast Mass Building Plan ". My...
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...The Simple Plan Run Smart, and Slim Down Eat Right, The Simple Plan From the editors of r 1 The Simple Plan Your Personal Calorie number Before you start figuring how you’re going to create a calorie deficit, you need to know how many calories your body requires to maintain the weight you are now. That calorie number is unique to you. It depends on many things—your size, your gender, your age, and how active you are. Roughly speaking, the more active you are and the younger you are, the more calories it takes to maintain your current weight. Bigger folks need more calories to fuel them; as they start to lose pounds, they’ll require fewer. Just go to www.runnersworld.com/ rybo and go to the basal metabolic rate (BMR) calculator, where you can enter your numbers. This tool measures how many calories you need each day to maintain your current weight if you’re sitting around doing absolutely nothing—and how many you need if you’re more active. Once you know how many calories you need to maintain your weight, you can make some well-informed decisions about the food you’re consuming and your exercise. You can eat less or move more to get the scale to move, too. n Calorie Math: A Quick Review Let’s strip this idea down to the simplest possible terms. Your body burns calories every day. If you eat more calories than your body burns, those calories are stored on the body as fat. If you eat fewer calories than your body burns, you lose fat. In other words, a calorie...
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...can be reached at 760214-0055 or tricraigz@yahoo.com. This is a training plan that will provide you with a solid foundation for a great racing experience. This is a general guideline. Depending on your skill sets, you will need to make some adjustments. Swim Training: I highly recommend participating in a master’s swim program. To find a program near you, go to www.usms.org. If you need stroke help, then ask the coach to give you feedback. My personal testimonial is that within 4 months of committing to a master’s swim program, my swim times dropped by 15% for all distances. For the typical Ironman triathlete the swim represents only 10-15% of the entire race. You need to prepare for the swim, but allocate your swim training time accordingly. Bike Training: I highly recommend participating in some type of weekly stationary bike workout such as a spin class, using a CompuTrainer or rollers. These workouts usually take about an hour and will be the most beneficial, highest quality hour you will spend on the bike all week. The most important factor in an effective spin class is a knowledgeable, motivated instructor. To max out your speed on the bike, you must do some regular stationary bike workouts. On a personal note, since I have been doing spin workouts my bike performance has improved at least 10%. Half of the race will be spent on the bike. Unless you are a real “ace” on the bike, then you should plan on spending half of your training time on the bike. Your #1 weekly priority...
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...The plan: • Day 1: Weight Routine A • Day 2: Cardio 45 minutes • Day 3: Weight Routine B • Day 4: Cardio 45 minutes • Day 5: Weight Routine C • Day 6: Cardio 45 minutes • Day 7: A 60 minute walk/cycle ride (at a good pace, based on your current fitness level) Workout A Exercise Sets Reps Dumbbell Squat 3 20 Dumbbell Bench Press 3 20 Dumbbell Pullover 3 20 Dumbbell Lateral Raise 3 15 Dumbbell Hammer Curl 3 20 Two Arm Dumbbell Overhead Tricep Extension 3 20 Standing Calf Raise 2 30 Ab Crunches 3 20 Workout B Exercise Sets Reps Flat Bench Dumbbell fly 3 20 One Arm Dumbbell Row 3 20 Dumbbell Shoulder Press 3 20 Dumbbell Bicep Curl 3 20 Tricep Kickback 3 15 Lying Adduction (dumbbells/bands*) 3 20 Lying Abduction (dumbbells/bands*) 3 20 Seated Calf Raise** 2 30 Reverse/Lower Abs Crunch 3 20 Workout C Exercise Sets Reps Sissy Squat 3 20 Lying Leg Curl* 1 60 Standing Calf Raise 2 30 Chest Dip** 2 15 Push Up** 2 15 Dumbbell Pullover 3 20 Dumbbell Reverse Flye 3 15 Bicep Concentration Curl 3 20 Lying Two Arm Dumbbell Tricep Extension 3 20 Obliques Curl 3 20 Cardio/Aerobic activity: (Always count the lead leg) • Step up with the right leg • Step up with the left leg • Step down with the right leg • Step down with the left leg • Tap ground with left foot (this is the changeover after reaching 10 with the right leg as the leading leg) • Step up with left leg • Step up with right leg • Step down...
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...PERSONAL HEALTH BEHAVIOR CHANGE According to the World Health Organization nutrition is the intake of food considered in relation to the body's dietary needs. However, nutrition does not just stop at the foods that someone eats. To be considered in good health, a balanced diet must be combined with regular physical activities to help in the aid of being considered in good health. A person's nutrition has an effect on how the person can look, feel, think and even act. As nutrition decreases the risks of disease and illness become greater. Some of the main problems associated with poor nutrition are obesity/underweight, cardiovascular diseases, cancers, diabetes and reduced immunity to diseases. In many cases poor nutrition can be prevented, it is just a matter of what the person will do for themselves. One of the more common effects of poor nutrition and lack of physical activities is found in Type 2 Diabetes. Type 2 Diabetes is when the body can no longer use its insulin effectively, or create enough of it. This lack of insulin can have many different effects on the body. The symptoms of it include excessive excretion of urine, thirst, constant hunger, vision changes and fatigue. These symptoms are usually not found as early as they are in type 1, and are usually found after complications for diabetes are occurring. Another major result of poor nutrition and poor activity habits is in obesity. Obesity is one of the largest factors of health problems affecting people that can...
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