Ensuring Maximum Body Gains - Case Study Example

Fitness Plan and Workout Health and fitness have become a field of concern in recent years upon the realization of the probable health damage associated with different lifestyles. The field has received extensive scholarly research with contrasting views on the approaches to healthy living. As such, it is imperative to develop a comprehensive discourse which critically analyzes all aspects of nutritional management in the proposed fat-loss program, and provides a template of understanding nutrition and human physiology. Thus, the purpose of the study is to review the client’s medical and nutritional history and to relate findings with research on optimum food combinations and various training programs which would ensure maximum body gains. The objectives of this study are to develop a nutritional guideline for the client based on recommended food categories and to establish an effective 12-week program to shed off twenty kilograms. The study seeks to analyze the client’s profile and establish an effective nutritional guide and exercise program lasting twelve weeks, which will enable him achieve his target of losing twenty kilograms and living a healthy lifestyle. Mixed methods, is best suited for this study as both qualitative and quantitative techniques complement each other in researching a problem. Accordingly, qualitative methods provide background information on nutritional levels based on the medical, nutritional and client history questionnaire. In addition, the method presents an in-depth analysis of scholarly publications on fitness training in healthy living and helps establish short term and long term goals for the clients which can be used as milestones for assessing the efficiency of the program. Accordingly, the research method focuses on the client’s information as a case study and adopts the “80/20” principle which sensitizes on the aspect of consistency in achieving the objectives of the study. Similarly, the research relies on quantitative methods to capture all parameters involved in establishing a balance between macros intake and the set of fitness goals. Moreover, the technique is best suited for the study as effectively determines the client’s Basal Metabolic Rate (BMR), the Daily Calorie Requirement (DCR), the calorie deficit and computation of the macronutrient requirements for High-carb and Low-carb activities. Case Study: A Review of Etienne Van Den Berg’s Profile The health and fitness industry is one of the most vibrant segments that has attracted research on nutritional management to combat the prevailing health risks associated with different lifestyles. Recent developments in the industry include the advancement of food supplements which constitutes different macronutrients manufactured to meet various nutritional requirements subject to the needs of the client. Despite the increased sensitization on healthy living, most people fail to prioritize their health, and often cite “complex work schedules” as the main hindrance to achieving the objectives of the nutritional and fitness plan. Thus, the study seeks to develop a detailed profile on Etienne Van Den Berg, an Engineer aged thirty-nine, weighing 118 and 1.78 meters tall. Essentially, it analyzes the background information provided by the questionnaire and posits that through diet programs are easy to create, emphasis should be placed on implementing and monitoring the proposed strategies to assess improvements. The Client’s Lifestyle The client’s lifestyle plays a critical role in nutrition management as it clearly presents which parameters should be investigated as well as indicating the amount of work required to ensure that the client meets his goals. Lifestyle has a significant impact on the mental and physical health of human beings, and proceeds to identify lifestyle variables that influence health (Farhud, 2015, p. 1142). In retrospect, most dietary plans fail due to their impractical nature which promises to help the client achieve the best results possible, yet fail to acknowledge the client’s preferences and dislikes in matters nutrition and exercises. The hot conditions in Dubai are the main reason why the client picked up the hobby of frequenting the beach. Consequently, the questionnaire points out that the client consumes a significant portion of unregulated starchy foods, alcoholic and beverage drinks but does not work out much, evident in the limited movement in the offices which accounts for ten percent. Accordingly, no one in the client’s family has ever been diagnosed with diabetes and based on the last test conducted this year, the results establish that the client does not have any medical conditions. However, the client’s doctor notes down the noticeable cholesterol levels. Basal Metabolic Rate (BMR) The human body requires energy for it to perform metabolic processes required for the body to function such as breathing, brain and nerve function and pumping blood. BMR is the energy amount required to meet these viral body functions at rest. It affects the loss or gain of weight in people, and it declines by 1-2 percent every decade by age twenty, associated to loss of fat though the variance in different individuals is significant (Mcmurray et al.,2014, p 1352-1358). Accordingly, BMR is given in energy units per unit time and the ideal measurement conditions should be free from the influence of external parameters such as physical movements, heat or cold and the effect of drug intake and food consumption. As a result, the obtained value gives a precise measurement of the biochemical and physiological integrity of the individual. As such, it is possible to maintain your weight provided you consume macronutrients that will be able to supply sufficient calories. Thus, the study utilizes the Mifflin St. Jeor Formula in computing BMR, given by the equation: whereby W represents weight in Kg, H denotes height given in unit cm and A refers to the age in years. Substituting the client’s information in the provided formula, the study determines the client’s BMR to be 2117.5 calories. The Daily Calorie Requirement (DCR) factors in the activity variable which gives a description of the tasks conducted and the expected amount of energy used. Accordingly, the study classifies the client’s activity variables as moderate, which is assigned a multiplier score of 1.5, since he engages in cardio and gym exercises at least four times a week. Thus, DCR is given by the following formula: , and upon substitution the study establishes it to be 3176.25 calories. However, it is essential to determine the specific calorie deficit for fat loss, given by deducting 20% of the DCR. Therefore, the client would aim to take in 2541 calories to meet his nutritional objectives. The Client’s Dietary Habits There is quite a lot of misinformation on eating habits which has had a profound impact on nutrition and training. These may confuse people especially when they adopt schedules which may not necessarily be suitable for their fat loss journey. The study seeks to critically assess the client’s meal framework and to provide suggestion on how it can be improved in order to achieve fat loss and muscle maintenance. First, the study posits that the client’s meal framework lacks a vital group of macronutrients, and has a double intake of the same macronutrients since leftovers from dinner become lunch the following day. Hence, it is not effective in meeting the requirements of the client and requires alteration. It seems the client has a liking for carbohydrate-based food at the expense of other important macronutrients. He prefers chicken, red meat, starch, some vegetables, and spaghetti. Similarly, the client dislikes asparagus, Brussel sprouts, fish, olive and beetroot. The study affirms that the client has not explored the vast group of readily available foods which may have a significant impact in achieving the objectives of this study. The proposed three-day food plan provided below breaks down into five sequential sections which are breakfast, snack, lunch, snack, and dinner. 3-day Sample of Current Food Plan Breakfast Snack Lunch Snack Dinner Day 1 Cereal with milk Chips & Cookies Rice & Chicken Chips & Sweets Meat & Vegs Day 2 Cereal with coffee Biltong and Sweets Meat & Vegs Cookies & Biltong Meat & Spaghetti Day 3 Cereal with yogurt Cookies & Peanuts Meat & Spaghetti Peanuts and Sweets Rice & Chicken Client’s Exercise Activities The Frequency Intensity Time Type (FITT) principle elaborates how one can best apply principles of overload and progression in training. Overload suggests that body adapts to the weight placed upon it, and can increase fitness in training. Similarly, progression refers to the gradual increase in loads subject to time, intensity, frequency or a combination of the three elements. As such, frequency describes the number of times the physical activity is performed whereas time refers to the length of the physical activity. The type defines the specific physical activity whereas intensity refers to how hard one has to train the study analyzes the client’s workout program to ascertain whether it utilizes the FITT principle. The questionnaire findings elaborate that the client works out only four times a week which comprises of cardio and free weight training. Though he frequents the gym, the client lacks a defined plan which designates specific activities to different days. Accordingly, it becomes difficult for the client to progress and establish overload. Evidently, the plan is not founded on the FITT principle since it does not provide a framework for assessing the frequency, type of activity and intensity. Further, it does not highlight the theme of time which is an important aspect when determining the length of the activity, the time for rest in between activities and the overall efficiency of the program to the client. Client’s Nutritional Needs and Preferences The research findings assert that the client’s nutritional status can be improved by restructuring the meal plan and the workout program, but require consistency otherwise it will be difficult to get results. Currently, the client does not have a balanced meal nor a defined meal schedule, and most of the time tend to eat what is available. Additionally, the client’s consumption of starchy foods is appreciably high, further confirmed by the doctor’s remarks on the high cholesterol levels. As of 2016, more than 1.9 billion adults in the world were overweight, whereas obese people accounted for 650 million (World Health Organization, 2018, p. 1). It is imperative that people readjust their living styles to counter these health damages that weight gain and obesity present. Hence, the client has one key nutritional goal; eating a balanced meal that would keep him satisfied and integrating macronutrients which would trigger fat loss while maintaining muscles at the same time. The client prefers a program that will allow him to maintain muscles but shed fat. Quality and Quantity of Client’s Nutritional Status A quality balanced meal should have all micro and macronutrients necessary for optimal development of the human body. The four macronutrients include proteins, fats, carbohydrates, and fiber foods. In contrast, the client’s meal schedule is inclined to starchy foods and drinks, and selective combination of the macronutrients, which necessitates its restructure to enable the client to achieve nutritionally and exercise goals. Additionally, the client has not considered carb cycling to accommodate the high intake of carbohydrates. The technique involves rotating through five low-carb days and two high carb days, whereby protein intake is mandatory. The quantitative aspect is presented by the required amounts of macronutrients in meals. For instance, research recommends a protein intake of thirty percent of overall caloric intake for high-carb days and thirty-five percent for low-carb days. Similarly, the overall fat intake should be twenty percent for low carb days and twenty-five percent for high carb days. Lastly, the daily recommended amount of fiber in food ranges between thirty to thirty-five grams. Design of Nutritional Goals Designing nutritional goals is a crucial factor in achieving the objectives of this study as they form a platform for analyzing the efficiency of the client’s dietary and work out plan as outlined by the FITT principle. The design should factor in the client’s likes and preferences dislike as well as the proposed nutrition and exercise goals. First, the client desires to have a balanced meal that can satisfy his food cravings and enhance his performance during fat loss. Secondly, the aspect of nutritional goals will also be influenced by the technique used in dieting. For instance, the study adopts the flexible dieting technique which seeks to establish balance in achieving fitness goals while free to enjoy meals you please provided you observe the daily nutrient quotas. Therefore, the study develops realistic goals for the client, categorized into three distinct categories; short-term, middle-term and long-term. Short-term goals can be achieved in a number of days, mid-term goals take weeks or months, whereas the long-term goals for this study will take three months. Accordingly, the client’s short-term goals include consuming more fiber obtainable from vegetables and fruits, reducing the intake of starchy foods and consistency in following the developed program. Short term goals form the stepping stones of pursuing mid-term and long-term goals. Thus, the mid-term goals for the study are increasing the overload to test the limits of the client by performing more sets to develops intensity. Additionally, to be able to perform cardio activities comfortably without feeling heavy. The long-term goal of the study is to lose twenty kilograms and to create a meal schedule and a training program that would achieve optimum results. The client’s short-term goal falls within an acceptable time range used to assess and relate outcome to the expected results. It is advisable for the client to rethink their meal schedule since through most meal combinations may satisfy him, they are coupled with low levels of the required macronutrients. Consequently, this hinders achieving full efficiency of the program. Monitoring activities involve strict adherence to the nutritional guide which dictates the amount of each type of macronutrient, measured by digital meters or spoons. The mid-term goal forms the assessment platform which will show whether the proposed workout plan and the nutritional framework has had any effect on the client’s life. Analysis and monitoring involves identifying the number of cardio runs the client can comfortably make and the number of reps that he can handle on his own. Lastly, the long-term goal forms the very basis of this essay. Assessment will involve determining the client’s weight as well as a medical checkup to identify cholesterol levels. Nutritional and Exercise Activity Plan The study analyzes the nutritional goals of the client as well as the exercise goals and creates a twelve-week program whose purpose is to initiate fat loss while maintaining lean muscles. It utilizes the carb cycle which has two low-carb days and five high-carb days and advocates for flexible dieting which the client can relatively integrate into his schedule. Interval training is the process of alternating intense exercises with less intensity activities and in some instances complete rest for body recovery (Gibala, Gillen & Percival, 2014, p. 128). These techniques would prove to be useful to the client since they’ll facilitate the loss of fat and maintenance of the muscular structure. Essentially, the client’s exercise goals include lowering his cholesterol and starch level, losing weight and living healthy. As such, the fitness training program proposed by the study can be broken down into three phases; phase 1 (week 1 to 2), phase 2 (week 3 to 6) and phase 3 (week 7 to 12). The structure of the twelve-week shedding program suggests day two and day six as resting days and allocates specific activities for various days. The program dedicates day 1 for back, abs, biceps and cardio activities, day 3 for calves, quads and hamstrings, day 4 for the upper body and cardio, and day 5 for the lower body activities. Lastly, day 7 is designated for chest, triceps and the shoulder. The provided workout is progressive in that there is an increase in the repetitions across the different phases. Consequently, it depicts intensity which serves to challenge the client to beat his limits. The workouts are grouped into “power days” and “hypertrophy”. Power days include day 1 and 7 and focus on moving maximum weight for the lower and the upper body through physical activities such as incline dumbbell presses, squats, and leg press and bent-over, barbell rows limited to three sets for a total of four to six reps. On the other hand, hypertrophy days include day 3, 4 & 5, and involves lifting lighter weights at higher repetitions. The main purpose of this technique is explosiveness and the rep loadings should not be completely set to failure. The efficiency of the outcome at the end of the program should serve a purpose greater than just fat loss and should consider the impact on self-motivated and self-selected behaviors (Clark, 2015, p. 2-3). Accordingly, the exercises are categorized as either compound or isolation. Compound exercises should be first in your routine as they work a group of muscles whereas isolation exercises work one group of muscles at a time, thus considered best as finishing exercises. Nevertheless, they are not suited for heavyweights as they become less efficient. The combination of both techniques would significantly improve one’s progress. Notably, it is important for the client to research properly or look for a trainer in the event they do not understand a particular exercise. Cardio would play a vital role too in the fitness of the client given that he smokes, and feels heavy whenever he is training. the rise in the number of repetitions being performed. The study notes that the client dislikes cardio and claims he is too heavy to jog. Barriers That May Hinder Achieving Nutritional Goals The biggest challenge most people face in following a program is consistency, which is the engine that propels one to push their body limits. Most people expect immediate change once they enroll in a program, and give up easily without completing it. If one fails to be consistent in a workout program, all the progress they have made goes to waste because their body intensity tends to reduce. The aspect also cuts across the developed nutritional guide in that the choice of food combinations determines the nutritional value the meal presents to the consumer. Therefore, it is imperative to follow the schedule and measure the foods in the required amounts. The last probable cause is a failure to track calories which is crucial since it informs the client on the progress they have made. Conclusion Health and fitness have received significant attention in recent years due to the prevalent increase in lifestyle-related illnesses. Most people neglect their health without really knowing the importance of nutrition management and fitness training in their lives. The research reviews a case study of Engineer Etienne Van Den Berg, and critically analyzes background information provided by the questionnaire to determine nutritional levels. Further, it provides suggestions which strengthen the client’s meal schedule to ensure the client can achieve three goals developed by the discourse. Lastly, it provides a detailed breakdown of the workout plan which is broken into three progressive phases, each with varying activities and durations. Hence, it meets the objectives of the study. References Clark, J. 2015. Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis. Journal of Diabetes & Metabolic Disorders, [online] 14(1), pp.2-3. Available at: https://core.ac.uk/download/pdf/81840516.pdf [Accessed 7 Oct. 2018]. Farhud, D. 2015. Impact of Lifestyle on Health. Iran J Public Health, [online] 44(11), p.1442. Available at: https://www.sciencedirect.com/science/article/pii/S1357303914003338 [Accessed 7 Oct. 2018]. Gibala, M., Gillen, J. and Percival, M. 2014. Physiological and Health-Related Adaptations to Low-Volume Interval Training: Influences of Nutrition and Sex. Sports Medicine, [online] 44(S2), pp.127-137. Available at: http://europepmc.org/backend/ptpmcrender.fcgi?accid=PMC4213388&blobtype=pdf [Accessed 7 Oct. 2018]. MCMURRAY, R., SOARES, J., CASPERSEN, C. and MCCURDY, T. 2014. Examining Variations of Resting Metabolic Rate of Adults. Medicine & Science in Sports & Exercise, [online] 46(7), pp.1352-1358. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4535334/pdf/nihms713829.pdf [Accessed 7 Oct. 2018]. World Health Organization. 2018. Obesity and overweight. [online] World Health Organization. Available at: http://www.who.int/en/news-room/fact-sheets/detail/obesity-and-overweight [Accessed 7 Oct. 2018]. Read More