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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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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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
how about a grilled cheese? Mine is the classic peanut butter and jelly sandwich cut into
Another thing that consumers need to pay attention to is the high content of sugar in these cereals. Going through the labels of the boxes of the cereal is crucial to our health. Consumers need to follow what’s on the label, especially the serving sizes, because it is the right thing to do for health reasons. Eating more than the required amount can lead to bad things like diabetes and other health concerns that only we can control.
Stretching may also help manage stress of daily living. Adequate ROM is considered to be important because it may be involved in long-term injury prevention. Those with poor flexibility may risk exceeding the extensibility limits of the musculoskeletal unit. Stretching could also play an important role in maintaining flexibility, which declines with age. One study found joint ROM is improved transiently and chronically after flexibility exercise after approximately 3-4 weeks of stretching 2-3 times per week. Unfortunately, stretching may be lacking in too many ways. Stretching is contraindicated in the recovery process and found to decrease blood flow, capillary region oxygenation, and velocity of red blood cells contrary to popular belief. Research has found no positive effect on muscle soreness relief (DOMS). Furthermore, stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in muscle soreness. No studies have been able to consistently link regular flexibility exercise and reduction in musuclotendinous injuries, or prevention of lower back pain. Additionally, muscle strength and muscle power have been shown to decrease by 5.5% and 2%, respectively, when holding a stretch longer than 30 seconds. Therefore, static stretching before a workout may be counterproductive. There is no agreement in the scientific literature on whether static stretching prior to endurance exercise is helpful, though, it’s theorized that greater flexibility does impair performance in sports where a high degree of flexibility isn’t required. In conclusion, more evidence is needed to analyze the effect of stretching duration, and how different stretches affect muscle performance. Current consensus states major flexibility exercise programs should come after resistance
...d gum after lunch ate less high-calorie snacks, and had fewer cravings for sweets and unhealthy food (Gajilan).
It is day one of your weight lifting program and you are ready to start your body transformation. It is the best workout out there, but with all of this searching for a workout plan, do you have a solid nutrition plan? Nutrition is not only 90% of the battle when it comes to improving all the aspects of health and fitness. It can be the ultimate reason why you may not be seeing any results. Trust me, when I say that iit has taken me years to figure out what foods, how much to eat, and how often to eat. What makes this challenging is everybody is different. What may work for you may not work for me. Some people can get away with eating crap and not gain an ounce but with me if I have a piece of cake, I will gain 5 lbs. I am a creature
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,
Clark, Shannon. "Bodybuild.com- Up Your Strength with a 5 X 5 Program!" Bodybuilding.com- up your strength with a 5x5 program! n.p., 28 Nov. 2006. web. 27 Nov. 2013.
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.
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
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.
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.
Breakfast: scrambled eggs with cheese and chopped up steamed broccoli combined, a slice of toast, an apple, and a glass of milk
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.