How to Lose 20 Kg of Weight - Essay Example

Fitness Training Program Write a case study about an individual that you trained whose goal was to lose 20 pounds. What sets, reps, days of training, routines, diet and supplements did you recommend and why? What results did the client experience Overweight is one of the major problems for any individual. In the modern day of high technology which is associated with the gym and fitness training program, proper fitness training and also measured diet can control the weight of the individual and one can easily loose his or her excess weight. The routine for the individual who want to lose 20 kg of his was based on his age, his present weight and also body structure. The initial exercise schedule involvedflexing body muscle for 10-15 minutes on daily basis. It was helpful for him to lose weight systematically without getting too much busyin gym. To go with this there was also slow twitch and fast twitch of his muscle in the work out process which was helpful for muscle fiber training. Ashe wanted to lose 20kg of weight, 3 day per week in gym wasa standard schedule for him. The gym schedule involvedproper flexing of muscle, 60-80 reps per movement under proper guidance; 4 to 6 different kind of free hand exercise was his routine in the every work out session with proper dietwas helpful for him to lose 20 kg of weight. Generally to ensure weight loss one has to ensure that insulin engine in his body is shut down. So the food preference was strictly involving less sugar, lesser consumption of meat, fat and carbohydrates. The workout routine was also consisted of daily free hand exercise for 5-10 which was helpful to keep his body mass index properly. (Ladd, 2004; 17). Following is the flowchart of his training for a 6-8 week plan to lose weight: Workout schedule: Week 1-3/4: Following flow chart was the work schedule for the client who wanted to lose 20 kg of weight. He was asked to visit gym thrice a week and follow the following guideline: Warm up for 5-10 minutes 10 minutes of cardio training(with 6 intensity level) in the work out machine and after that rest/cooling down for 5-10 minutes. 3 sets each for bicep curls and triceps pull down using rope in the gym. 3 sets of sideways pull downs on cable machine; 3 sets of bicycle program; jogging on treadmill for 10-12 minutes, 3 sets of swings with dumbbells; 3 sets of bends onto stability ball and 30 minutes of brisk walking. The instruction was to choose any 3 of the above practices each day in gym and change the set of act each day taking into consideration that no work was repeated on the next day Week: 4-6/8: For the next part of this exercises plan, the client was instructed to repeat he above schedule with an increase in the number of sets or movement in each steps. He was also instructed to keep in mind that the number of steps must be within his limitation and based on his power and body strength. (Lose weight in 8) He was also instructed to follow the food habit, strictly avoiding food which was rich in cholesterol and fat. Regular eating was consisting of light foods and lots of water and green vegetables to ensure that he was healthy and fit throughout the work out process. 2. Write a case study about an individual that you trained whose goal was increased muscle mass. What sets, reps, days of training, routines, diet and supplements did you recommend and why? What results did the client experience Increasing muscle mass is one of the common trending for many individual specially the young people. To increase muscle mass one have to follow strict training process and have to be involved in regular exercise after achieving the goal to maintain the muscle power and also proper body structure. In order to gain muscle mass, the client was asked to follow a well thought out work flow. The training process was mainly based on regular free hand exercise. Free hand exercise helped the client to stimulate the most muscle fibers which was essential for building muscle. It was his regular workout. Along with the free hand exercise he was also guided to use different weight building machines in the gym and weight pulling to keep the shape of the body right. Bench press, dumbbell press also was the key part of the daily routine. 3 alternate day work out in each week for 6 to 8 months was his routine to increase muscle mass. At the beginning the training was entirely based on limited combination of machine41 bodyweight exercises and mult-jointed free weight exercises. Once he was habituated with all these, then the weight involved in weight training process, weight pulling exercise for both hands and legs was increased slowly each week. After 3/ 4 weeks of regular training, he was asked to start multi jointed exercise. This was to developed extra mass in the large muscle groups in different parts of body like leg muscle, biceps, triceps, abs etc. This was the process by which he was able to put on large extent of muscle in the least amount of time. In this process client was asked to follow following steps regularly in the gym with 5-10 mints workout for each steps associated with 10 minutes break in between. Overhead Presses for acquisition mass in the muscle of shoulders, triceps Pull-ups/Barbell Rows for increasing mass in the muscle of the back, biceps. Squats for mass acquisition in the muscle of legs, lower back Deadlifts for gaining mass in the muscle of legs, back, shoulders Bar Dips for gaining mass in the muscle of shoulders, chest, arms (Boxingscene, nd) While monitoring his process it was ensured that he was not getting involved in each process for overtime and there was proper balance. He was asked to follow the above schedule in following order: Wednesday training for legs, abs, Friday train for chest, shoulder, triceps, abs and Sunday train for back, biceps, abs. a continuous 3. Write a case study about an individual that you trained whose goal was to tone up. What sets, reps, days of training, routines, diet and supplements did you recommend and why? What results did the client experience: The client was asked to following the following work out method: A proper warm up which was subdivided in to two parts, the first one was gradual aerobic warm up and then stretching and flexibility training. It was a phase of 5-10 minutes. Then a cooling down session for 5-10 minutes to make it sure that body was ready for the work out. Following workoutwas assigned to him after the above warm up: For shoulder, biceps and triceps: Different workouts was assigned to him such as Dumbbell Shoulder Press; Cable Upright Row; One-Arm Dumbbell Triceps Extension, One-Arm Reverse Pushdown; One Arm Cable Curl-all these exercise- all of these were 2-3 sets each with 8-10 range depending on the capacity of the body. Workout 2: Thighs, Hamstrings and Calves: Different workouts was assigned to him such as Barbell Squat; Leg Extension; Dumbbell Side Lunge and Dumbbell Stiff-leg Deadlift; Cable Abductor Raise and Lying Leg Curl- all these exercise- all these exercise was of 3-4 sets each with 8-10 reps in each set. Workout 3: Back and Abdominals Different workouts was assigned to him such as Barbell Incline Press; Dumbbell Flat Press; Dumbbell Incline Fly; One-Arm Dumbbell Row; Leg Raises-all these exercise- all these were 3-4 sets each with 8-10 reps in each set. Along with the above work out method, he was also asked to follow following guidelines while working out in the training center. Rests between sets was around 60 – 90 seconds which was sufficient for him to keep him ready and also ensured that anabolic levels were high. The above mentioned set was the common set throughout the training session and weekly the number of reps in each set went up along with lesser rest time in between sets. In week 2 the attention was on the growth of muscle tone and muscular resolution. The reps/rest intervals in the second week were 30 seconds between each sets and this ensureda heightened fat-burning effect from the workout. The number of reps per set in the second week was 15-20and and he was asked to perform 4 sets of each workout. In the last and final week the work out was again same as the first week with higher rest time. This setoff routine is to applied for 9 weeks so that he was on right track to achieve his aim.( Lawrenson, nd) With the above work out it was necessary for him to get himself involved in the cardiovascular training. A single half hour period of cardio, could sting hundreds of additional calories during the performance. The cardio workout was a single interval training process. During the high-intensity training process, he was asked to train for one minute in such a level which exceeded his limit of performance. This process was then followed by a lower-intensity break in between 1 to 4 minutes, where the body was provided with an opportunity to clear lactic acid from the blood and refill oxygen stores. Following workflow was his guideline during the cardiovascular training.(Lawrenson, nd). Following was the cardio work out scheduling for the client during the training scenario: Week 1: Cardio Minutes RPE Instruction to follow 3 3 Warm up at low intensity 4 5 Risein resistance and/or pedal power 1 7 Increase resistance and/or pedal power 3 5 Reductionin resistance and/or pedal power 1 8 Increase in resistance and/or pedal power 2 5 Decrease in resistance and/or pedal power 1 9 Increase resistance and/or pedal power 3 3 Cool down at low intensity (Lawrenson, nd) Week 2: Cardio Minutes RPE Notes 3 3 Warming up at low intensity 1 7 High resistance and/or pedal power 3 5 low resistance and/or pedal power 1 8 Increase resistance and/or pedal power 2 5 Low resistance and/or pedal power 1 9 Low resistance and/or pedal power 1 5 Low resistance and/or pedal power 1 9 Increase resistance and/or pedal power 1 5 Decrease resistance and/or pedal power 1 9 Increase resistance and/or pedal power 2 5 Decrease resistance and/or pedal power 3 3 Cool down at low intensity (Lawrenson, nd) Week 3: Cardio Minutes RPE Notes 3 3 Warm up at low intensity 2 5 Increase resistance and/or pedal power 1 7 Increase resistance and/or pedal power 1 5 Decrease resistance and/or pedal power 1 8 Increase resistance and/or pedal power 1 5 Decrease resistance and/or pedal power 1 9 Increase resistance and/or pedal power 1 5 Decrease resistance and/or pedal power 1 9 Increase resistance and/or pedal power 1 5 Decrease resistance and/or pedal power 1 9 Increase resistance and/or pedal power 3 3 Cool down at low intensity (Lawrenson, nd) He was instructed to follow the above process flow throughout his workout schedule. During this training schedule healthy food habit with more emphasis on protein food and carbohydrate was necessary and also fluid intake (water) has to be minimum 2 liters per day. This was essential for getting success from the workout and ensures tone up in the muscle. References How to Weight Train for Maximum Muscle Gain; nd, boxingscene, retrieved on 8.2.2014 from http://www.boxingscene.com/build-muscle/10077.php Ladd, G., (2004); American Muscle & Fitness; retrieved on 8.2.2014 from http://www.google.co.in/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CCUQFjAA&url=http%3A%2F%2Fgregladd.bizland.com%2Fsitebuildercontent%2Fsitebuilderfiles%2Fmastertrainer_man_5-10-08.pdf&ei=F9b1UpPUJ4mKrQes1YDgDw&usg=AFQjCNHI4jhH_R2PifW2CvA0rkw3cSJpkw&sig2=oAJuFnzcbdkqeXo09VAsCw&bvm=bv.60983673,d.bmk Lose Weight in 8: A Sample 8 Week Workout Schedule; nd, Fitday, retrieved on 8.2.2014 from http://www.fitday.com/fitness-articles/fitness/exercises/lose-weight-in-8-a-sample-8-week-workout-schedule.html Lawrenson, D.; nd, The Super Toning Training Routine; Muscle and Strength, retrieved on 8.2.2014 from http://www.muscleandstrength.com/articles/super-toning-training-routine.html Read More