A Few Tips for Health and Fitness Training - Case Study Example

College Question For a forty-year old woman who has not been training on weight loss, many exercises have to be done to ensure that she burns much of the calories in her body. Her exercise has to be as frequent as possible to ensure that no mass is added on the body again. She should lift lightweight for very many reps while having very little rests. She must frequent her training to ensure that much of the calories in her body are burned since rest may lead to weight gain. She must also take in to consideration her diet by avoiding fatty foods that may lead to increase in weight. Many factors are considered when designing her routine. This routine includes the days for training and the diet she should take during the training. She is supposed to train at least three times a week. However, I will recommend her to train four days a week. There should be no break during these training days to ensure that no weight is gained. The training should take thirty minutes a day during the first training days. Since she is a new comer, she will start with 10-20 reps per set. The reps will be increasing with time until she is able to go up to 100 reps per set. The weight she will lift in every set must be light. The best training for is the upper body training but she must also do some lower body training. These lower body training may include movements like pull downs, curl presses and bench-presses (Gregory, 2009, p. 28). Her daily routines can be summarized as below: First day: Pull downs -2 sets of 10 reps Curl press – 2 sets of 10 reps Sit ups- 2 sets of 10 reps Squats -2 sets of 10 reps Leg kicks backs- 2 sets of 10 reps Dumbbell press- 2 sets of 10 reps Second day: Pull downs - 2 sets of 20 reps Curl press – 2 sets of 20 reps Sit ups – 2 sets of 15 reps Squats-2 sets of 20 reps Leg kickbacks -2 sets of 20 reps Dumbbells – 2 sets of 25 reps This routine will continue for first one week then the number of reps increased with time until the trainee can go up to 100 reps in all the practices. The preferred diet for the women is the one with low fat content in it. This is because many fats in the body lead to increase in the body mass. However, to reduce this, the body calories have to be burned during the training and care should be taken to avoid gaining more calories from the diet. This is achieved by avoiding fast foods. Below is the model of the diet that this woman should follow to insure that she loses 20 pounds (Gregory, 2009, p.32). Breakfast: This will include the following types of food rice cakes, grapefruit juice, 5 egg white, black coffee. In addition, the trainee must add a multi-vitamin in her breakfast. Lunch: At this time, the trainee should eat the following salad dish and skinless chicken or broiled fish. She will add melon to the diet. Dinner: At this time, she can eat then same diet as that of lunch i.e. broiled fish, salad dish and some melons. I recommend that the trainee should frequent the exercises during the training. This is because the more the reps the more the calories that are burned. Furthermore, the trainee should avoid fast foods because they add calories in the body thus making it hard to reduce weight. Question 2 If somebody wants to add some mass in the body, he should be ready to lift heavy weights with train with training of high intensity. The trainee should have long rests after every set and after each day of training (Gregory, 2009, p.39). Mass training routine During mass training, sets of every particular part of the body can be done on different days. Below are the routines for each body part training done in different days. Arm mass routine Biceps: trainee should use the bar and go for 7 sets of 10 reps. Triceps: the trainee should use the close grip bench press and do 6 sets of 10 reps. Forearms: trainee should use both wrist curls and the reverse curls for 3 sets of 8 reps. There should be 4 minutes rest after each set to ensure that muscles relax appropriately. Arms are trained once in every 3 days to avoid overtraining which may lead to arm shrinking. Legs mass routine The parts to train include the hamstrings, calf and the quadriceps. These parts are trained simultaneously with only 3 minutes rests after each sets. Hamstring: do 6 sets of 10 reps on the leg curls. Quadriceps: squat 7 sets of 10 reps on this part. Calf: use the toe press calf. Do 7 sets of 12w reps. Trainee should stretch after each part of training. In addition, trainee is advised to add weight after some time of training to ensure that weight is gained accordingly. Back routine Use the pull-ups of 7 sets with 10 reps Chest routine Use the bench press. Go 8sets of 12 reps. Mass gaining diet Protein is very important in adding the body mass. Therefore, every diet eating must be rich in proteins. Eating hours should be properly spaced. This is important because frequent eating may alter digestion in the stomach. Below is the meal routine Breakfast: orange juice, 12 egg white, multivitamins, 3 amino tabs and some slices of bread. Lunch: at this time, the meal should be very heavy. It includes steamed vegetables, 2 baked potatoes, 8 oz. chicken and 3 amino. Dinner: the meal for dinner should like the one for lunch. Supplements: tribulus is taken twice a day. The quantity should be 100g. In addition, trainee should take 5 tablets of amino acids before any training. I recommend that the trainee should use the split training. This is because split training will give the muscles the maximum relaxation thus making mass increase easier and faster (Gregory, 2009, p.20). Question 3 Toning will make this man lose some weight while some muscles. The training should be done for three days a week without resting between the days. This continuous training will prevent the body from adding any mass. Below is the routine for this training. This routine is the same for the three training days (Gregory, 2009, p.50). Biceps: by the use of the bar curls, the trainee should do 3 sets or 8 reps. Triceps: do 3 sets of 8 reps using the overhead press. Shoulders: 3 sets of 8 reps are done using the side dumbbell raise. Quads: use leg extension and go for 3 sets of 8 reps. Hamstring: use leg curls. The sets here should be 3 of 8 reps. Back: use dumbbell row with 3 sets of 8 reps Chest: bench press is suitable to train this part. The sets should be 3 of 8 reps. Diet model Breakfast: multivitamins, orange juice and 5 egg white. Lunch: 7 oz. steak, 3 amino, steamed vegetables and 2 baked potatoes. Dinner: this should the same as the lunch. Supplements: multivitamin supplements are advised. I recommend that the trainee should not consume fast foods, alcohol or the junk foods. This is because these foods will add calories to their bodies, which will lead to increase in body mass. These foods will also make muscle growth difficult since burning of the calories will take a lot of time. Furthermore, I recommend that the trainee should take a packet of multivitamin supplement. This is because this supplement improves muscle building in the body. Bibliography GREGORY, L. (2009). American muscle and fitness. Sports. Read More