Weight Gain Strategies: Wellness Project - Coursework Example

Wellness project Wellness programs are formulated on the belief that unhealthy ways of living can be changed using the right structures. Despite the form of lifestyle, it is possible using target programs based on the latest research in behaviour health. These programs are affordable and effective methods to improve ones productivity. A person can formulate their own program guided by the right structures and research. When formulating ones wellness program, it is necessary information is from medical related sources. The wellness program should be organised and well coordinated with the goal of improving fitness of the individual. When formulating this program it is necessary to consider their work, family and friends as they can be of considerable help in implementing the program. A person should be physically, emotionally and psychologically prepared for the program. This helps in achieving the required results as it becomes in-person motivated. Dimensions of health Dimensions of health include physical, social, emotional, spiritual, environmental and mental health. Health is diverse as it encompasses what happens within a person and the environment. The physical health is vital as this affects all activities that undertakes. Maintaining proper physical health is beneficial has one has the energy to carry out daily activities without being on and off the hospital. Good nutrition and feeding on the correct diet is essential in improving ones physical health. Visiting health facilities regularly for screening of various diseases is also crucial as this gives one a surely that he/she is in excellent shape. To maintain proper physical health avoid drug and substance abuse. Social health is attained by moral socialising in the society. It necessary to maintain a healthy relationship with people when interacting. This was will feel relaxed and psychologically stable when in areas of socialization such as malls. Living harmoniously promotes social health as one is interdependent with other people. One should be able to understand that they cannot live alone in the world, and they need other people and they are needed. As one relates with other people their emotional health is, either positively or negatively affected. It is advisable to maintain a positive attitude always. For healthy emotional health, a person should be optimistic and maintain a positive attitude regarding life. A person should be able to control their feelings at all times regardless of the situation. Spiritual health dimension focuses on exploring the reason and sense in a person’s life. A person needs to appreciate and seek a deep meaning in life. One should also appreciate diversity of life, Mother Nature and nature forces in the universe. Most people feel better when they have something to believe in unlike wandering over a variety of issues. Environmental health details relationship with the environment. It is crucial to keep the environment one is living in clean and safe. The environment does not only deal with nature but also living creatures. One has to understand that in a way they are essential in maintaining stable ecosystem. When one has the other dimensions of health in shape, then their mental is excellent. This means that they have no room for stress and anxiety. When one lacks mental health the other dimensions are affected, and one cannot carry out all activities he/she desires. Reasons for Gaining weight to build muscle Gaining weight and building muscle has several benefits. When one has the right weight and muscle, he/she can carry out activities during the day without fatigue. Many people cannot participate in sporting activities because they are underweight. They find themselves disqualified since other people have enough weight and muscle than them. The main am working on weight gain, and muscle building program is that am underweight to participate in several sporting activities such as rugby and football. Most of the time underweight people does not measure up for sporting activities. In many cases when one underweight, he/she is prone to many disease as they body does not have the right nutrition. This means that underweight affects physical health. The way one look is not also pleasing and as many people notice and comment about it. This affects social, emotional and mental health. A person may hate themselves because of this or have disastrous effects on the life. It is, therefore, imperative to maintain ones body healthy so that it can develop and grow properly. When one is, facing this situation it is necessary to take to a doctor for advice. The need to add weight and gain muscle due to medical problems is growing. If this is the case, it is appropriate to consult a doctor for help in the formulation of wellness program. Many young people want to gain weight and build muscle because they feel that it taking a lot of time to build muscles. They should understand that each person has a different schedule in gaining weight and muscle during puberty. It takes up to three years to gain weight and develop muscle. Warning signs The decision to add weight and gain muscle is entirely because of my underweight. This condition makes me prone to many diseases. When there is an outbreak, it turns out that underweight people are the first people to be affected. Many lifestyle diseases also affect people who are underweight. For example, due to poor nutrition someone can get anorexia nervosa or even worse kwashiorkor. Fatigue is a sign that my body mass and muscle can not support the activities I perform on daily. Many times it is hard to complete the day’s assignment and chores due to fatigue. Some time I have shortness of breath when I attempt to perform a certain chore like lifting heavy things. These signs have motivated the development of these programs as they affect all dimensions of health. If physical health is compromises, the other dimensions get affected too. Goal statement At the moment, I am underweight. I plan to increase my weight by 6-8 IBS, work out to shape up my body and build muscles. I have set SMART goals. Underweight being a medical issue I will schedule an appointment with my doctor so that he may advise me. The other step will be visiting the gym at least four times a week to build muscles and body shape up. I plan also to eat four meals comprising of the right nutrition per day for four weeks. Inclusion of protein rich food will be considered so as to build muscles. I will run for ten minutes before I work out to act as warm up. To promote my physical health, I will try stopping smoking hookah. After implementing these goals am sure I will gain the right weight Plan of action Setting time to implement goals will be the first step to take. I will also set the date to visit the doctor so that he may offer me advice regarding the goals I have set. Getting a partner or friend facing a similar problem will be the third issue. This person will motivate me through out the process as we will go through it together. We will discuss the challenges that we will experience during this process and the benefits that we are getting from the program. With this partners, we will discuss other issues such as personal development so that by the time we will be through all dimensions of health will be balanced. Expected challenges The first challenge I oversee is getting a partner to go through the process. In cases, this happens I will go the program personally and look for motivation from my doctor and family members. The other challenge is laxity in attending the gym. When this occurs I will be going through benefits of gaining weight and building muscle. Am sure this will motivate me because am focused on balancing all dimensions of my health. Background research Susan and Maggie, infers that, in order to gain weight and build muscles it is necessary to have persistent training, supplementation and proper diet. Different variables can be manipulated to attain required results such lifting weights, high protein diets, positive mental attitude and enough rest. Fiedlding and Parkington concluded that gaining weight and muscles should get the similar focus as losing weight; one can not gain weight without gaining fats. Gaining weight and muscles should be a natural process, no magic foods, pills and powders. Always choose a method that with cause more harm to the body. Mike, Douglas & Jose advises that underweight people should try to add mass like bodybuilders. Their body is different as they have different muscles than underweight’s and some us unsafe drugs to gain muscles. Gaining weight and muscle requires lifting more and eating more Progress table NO Action item Start date Comments/updates 1 Doctor’s visit Week One Personal Doctor visited. He advices and recommends taking up the program. The doctor Suggest a protein rich diet. 2 Informing family Week One Family members get surprised and plan to support me al through the program 3 Looking for a partner Week One A family member with similar problem becomes my partner 5 Drafting of activity time table Week One We visit a local gym that help us in setting time for visiting the gym and show us a running terrace where people run before work out (from 4pm-6pm every day). We also plan to use doctor’s diet schedule. 6 Discussing the program with partner Week One We discuss on benefits and challenges of the program 7 Day one week two We ate 4 meals, run for 10 minutes and visited the gym for 2 hours. (gym activities include lifting weights) 8 Week Two We ate 3 meals, run for 10 minutes and visit the gym for 1 hour since we are very sore (we ate breakfast lunch and dinner) (gym activities included lifting small weights, yoga and stretching) 9 Week Two We ate 4 meals, run for 10 minutes and visit gym for 2 hours. We are adapting. 10 Week Two We ate 3 meals, run for 10 minutes, visited the gym for 2hours and did not smoke 11 Day one Week Three We ate 4 meals, run for 10 minutes and visited the gym for 2 hours. ( the 4 meal comprises of protein rich diet) 12 Week three We ate 4 meals, run for 10 minutes, visited the gym for 2 hours and did not smoke 13 Week three We ate 4 meals, run for 10 minutes, visited the gym for 2 hours and did not smoke. 14 Week six I have added weight and muscle and have managed to quit smoking. Note: for 3, 4, 5 and 6 there was a lot of emphasis on adherence to the program all days we ensured we followed the right procedure with the gyms coach. Evaluation The first days of the program were tough. We felt full due to eating four times a day. We got sore from lifting weights in the gym. Regarding exhaustion we visited a doctor specialised in physiotherapy and he gave us some tips. This tips us meditation to enrich spiritual health and yoga to relax our bodies. By the time, the second week was over we had perfectly adapted to the program because of the encouragement we got from family and friends. The other weeks have been going on well with the constant remainder of benefits of the program. Conclusion After a month of intensive activities, I can see the benefits of the program. I have managed to add weight even though have built it little muscle, am sure with the program I will achieve exceptional results. In order to go through the program have realized it good to consult a doctor. This is to clear misconceptions and encourage someone. Family and friends play a crucial role as they offer unending support. The program is successful. References Adelle, D. (1970). Lets eat right to keep fit. Australia: Harcourt, Brace, Jovanovich Fiedlding, R., & Parkington J. ( 2005). What are dietary requirement of physically active individual? New evidence on the effects of exercises on protein utilization during post exercise recovery. Nutri Clin Care, 5,191-196. Holm, L., Esmark, B. & Mizuno, B.(2006). The effect of protein and carbohydrates supplementation on strength training out of rehabilitation in ACLpatients. J Orthop Res, 24,2114-2123. Jose, A. & Jeffrey, R.S. (2002). Supplements for strength-power athletes. United States: Human Kinetics. Mike, G., Douglas, K. & Jose, A. (2008). Nutritional Supplements in Sports and Exercise. Springer. United states: Humana press. Paul J. R., Paul J. & Roarke, Jr. (2010). Corps Strength: A Marine Master Gunnery Sergeants Program for Elite Fitness. Berkeley: Ulysses Press. Susan, K. M. & Greenwood-Robinson, M. (2006). Power eating (3rd ed.). United States: Human Kinetics. Steve, S. (2005). Fit in 15: 15-Minute Morning Workouts That Balance Cardio, Strength and Flexibility. Berkeley: Ulysses Press. Steve, S. (2009). 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to Do 100 Consecutive Push-Ups. Berkeley: Ulysses Press. 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