Clark, a junior in high school wants to gain some muscle mass before his last football season next year. He is not very knowledgeable about nutrition and mainly consumes processed foods. His diet consists of two to three meals a day and his training regimen is sporadic and inconsistent. He has three months to obtain the results that he wants.
Clark’s basal metabolic rate (BMR) is 1874.1. Clark’s daily calorie requirement (DCR) is 3,538.5. Clarks target heart rate is 166. There are several things to keep in mind while working with Clark. First, Clark is not trying to lose weight. This is particularly important when it comes to exercise routine. Clark is trying to gain muscle mass, not lose weight. It also is important when it comes to diet. Clark’s diet should be full of foods that help boost muscle mass as well as retain it. Picking a proper diet and exercise routine can help Clark get his desired results before football session.
There are several things a person can do in order to gain muscle mass. A personal workout plan would probably be best for him. Clark should work out approximately four days a week. The equipment that he needs is a barbell bodyweight, dumbbells, and different types of machines. It is a 12 week mass building program. This program works each muscle group once a week using heavy compound exercises. On Monday, Clark should work on his chest and triceps. The chest workout routine will consist of barbell bench press, incline bench press, decline bench press, dumbbell flies and dumbbell pullover. Barbell bench press should consist of four sets in 10, 8, 8, 6, reps. Incline bench press should consist of three sets in 8, 8, 6 reps. Decline bench press should be three sets in 8, 8, 6 reps. Dumbbell flues should be conducted in two sets with ten reps each. Lastly, dumbbell pullovers should also be done in two sets with eight reps each. The triceps workout routine should consist of triceps extensions, triceps dip and triceps bench dip. Triceps extensions should be done in four sets with reps of 10, 8, 8, 6. Clark should add weights each rep. The triceps dip should consist of three sets with 10 reps each and the triceps bench dip should be three sets of eight.
Tuesday should be back and biceps day. The back exercises consist of chin ups, one arm dumbbell row and bent over barbell row. Chin ups should be done in sets of two with eight reps each. One arm dumbbell row consists of three sets of eight reps each. Lastly, the bent over barbell row should consist of two sets, eight reps each. The biceps exercises consist of standing barbell curl, close grip preacher curl and incline dumbbell curl. The standing barbell curl should be done in sets of three with reps of 8, 8, 6. Close grip preacher curl should be conducted with three sets with 8, 8, 6 reps. Furthermore, the incline dumbbell curl should be done in sets of 2 with 12-14 reps.
Thursday is shoulders and forearms day. This consists of machine should presses, dumbbell reverse fly, military press, dumbbell lateral rails and dumbbell shrugs. Machine shoulder press should be done in sets of three with ten reps each. The dumbbell revers fly consists of three sets of 8-10 reps each. Military press is a little bit different. They should be done in four sets of ten reps each. Both dumbbell lateral rails and dumbbell shrugs should be done in two sets of ten reps each. Forearm workouts consist of standing wrist curl and barbell wrist curl. Each should be down in sets of four with ten reps each.
Friday is leg day. This consist of squats, leg extensions, and leg curls. Squats should be done in five sets of 10, 8, 8, 6, 4 reps. Leg extensions and leg curls should consist of three sets with twelve reps each set. Calve exercises consist of standing calf raise and seated calf raise. Standing calf raise should consist of four sets of twelve reps each and seated calf raise consists of two sets of twelve reps.
Clark should take Wednesdays and the weekends off. This is only a four day routine that should be done on Monday, Tuesday, Thursday, and Friday. The above workout is perfect for Clark and what is wanting to achieve. Doing this routine four times a week for twelve weeks will help increase muscle mass and help Clark gain the results he is looking for.
Clark also should focus on his diet as well. According to Griffins (2015), people gain more muscle mass with less training. People also retain more muscle mass when they train less. Nutrition is key when it comes to muscle mass. There are ten foods that are excellent to consume when wanting to gain muscle mass. These foods consist of: lean beef, skinless chicken, cottage cheese, eggs, whey protein, tuna and other fish, oatmeal, whole grains, fruits and vegetables, and healthy fats.
Lean beef has all sorts of things that help with muscle growth. When it comes to lean beef, a 3 ounce serving only consists of 154 calories. However, it provides essential nutrients that is vital to a healthy lifestyle. Lean beef includes zinc, iron and B-vitamins. It also provides high quality protein and amino acids. This provides the body with insulin that helps promote health muscle growth. Skinless chicken is like beef. It is high in protein, which is important when it comes to muscle repair and muscle maintenance, weight maintenance and bone health. There are also several different ways one can prepare and cook chicken.
Cottage cheese is also high in protein. Cottage cheese actually consists of pure casein protein. Casein protein is considered a slow-digesting protein. This makes cottage cheese an excellent choice for muscle maintenance. Cottage cheese is also a source of calcium, vitamin B-12 and several other nutrients. Consuming cottage cheese is especially good for men who go long periods of times without eating anything. Eggs are also high in protein. They contain nine of the essential amino acids. It also contains vitamin D and choline. Eggs are excellent for individuals who are on a budget.
Whey protein, usually gained from protein supplements, are very popular when it comes to bodybuilding. They provide a fast source of protein in a convenient and affordable way. Taking why protein supplements is especially useful after workouts. It can be effective when it comes to retaining muscle mass. Tuna is not only high in protein, but it is also very low in fat. It also contains omega-3 fatty acids. Omega-3 fatty acids are essential. They help with fat loss and help the body properly function. Omega-3 fatty acids also help with metabolism.
Oatmeal is a perfect choice when it comes to carbs. This is due to the fact it has a low glycemic index (GI) value and oatmeal is lightly processed. There are several benefits when it comes to a low GI diet. First, low GI diets provide more fiber. They also decrease hunger and increase fat loss. Overall, oatmeal is good for individuals who want to lose weight while also preserving their muscle. Whole grains are good when it comes to digestion. They provide more nutrients than any other type of grain. It promotes overall health and helps boost energy levels (Griffins 2014).
Fruits and vegetables are known as being healthy foods. They are rich in antioxidants, vitamin E, vitamin C, and beta-carotene. Due to the high amount of antioxidants, fruits and vegetables are essential for a good functioning immune system. Lastly, healthy fats are essential for healthy muscle growth. Healthy fats are also essential when it comes to hormone production. Health fats also help increase metabolism. Polyunsaturated and monounsaturated fats are good for humans. They can be found in fish, nuts, and oils like flaxseed, avocados, and seeds. Healthy fats are also rich in omega-6 and omega-3 fatty acids (Griffins 2015).
Diana, a thirty-seven year old mother of two who moderately exercises. Her exercise routine consisted of light aerobic activities and jogging prior to having children. She had her first child over nine years ago and has not been very active since prior to being pregnant. Diana has her high school reunion in three months and would like to fee and look her best.
Diana’s basal metabolic rate (BMR) is 1341.1. Her daily caloric intake to lose is 1512. Diana’s daily calorie requirement is 2,264.5. Diana’s target heart rate is 156. When working with Diana, it is important to remember that she has not been very active since before she was pregnant nine years ago. In order to look her best for her high school reunion, it is important to but a lot of cardio in her exercise routine. Diet is also important when it comes to Diana. Both a very important when it comes to achieving the results she wants at her age in such a short period of time.
It is important for Diana to regain her pre pregnancy workout, even though it was nine years ago. The first thing that Diana should do is get back in the routine of doing light aerobic activities and jogging. Once she has gotten back to this routine, she should start adding some strength training into her routine. The first thing Diana should add to her exercise routine is cardiovascular exercise. It is recommended to do approximately two and a half hours of moderate cardiovascular exercises each week. These exercises consist of: jogging, swimming, walking or biking. Next, Diana should perform strength training weekly. Lifting weight and resistance training is another important exercise routine when it comes to weight loss. Diana should be doing strength training exercise approximately 1-2 days a week. This exercises consist of: lifting weights, push-up or crunches, and Pilates (Woods 2015).
Diet is also important. Diana should consumer lean protein during every mean. Lean proteins include: beef, pork, dairy products, eggs, poultry, legumes and tofu. It is recommended that women consume 46 grams of protein daily. That comes out to about three to four ounces of protein at each meal. Diana should also incorporate fruits and vegetable in her diet. They are high in nutrients like vitamins and fiber. Diana should aim to eat approximately 1-2 servings of fruit a day and approximately 3-4 servings of vegetables a day. Furthermore, Diana should eat moderate amounts of whole grains. Whole grains consist of: oats, pasta, brown rice and whole grain breads. Furthermore, eating occasional healthy snacks is helpful when trying to lose weight. Snacks should be low-calorie and should only be consumed if there is more than two hours before Diana’s next meal. Snacks should be kept between 100-200 calories. Good snacks consist of vegetables, fruits and lean proteins. Hard boiled eggs and cottage cheese are also good snacks. Diana needs to drink adequate amounts of flued. Hydration can also assist in weight loss. She should aim to drink about 64 ounces of water a day (Woods 2015). .
Selina just recently has had her first baby. She is determined to get rid of the excess pregnancy weight. When it comes to exercise, her experience is limited. She was not athletic while in high school or college. She did not play sports or work out. Prior to pregnancy, Selina enjoyed going for hikes and going dancing with friends. She did take a couple yoga classes here and there. She is dedicated to spending three to four days per week to exercise. She would like to lose the excess weight in less than twelve weeks.
Selina’s basal metabolic rate (BMR) is 1481.1. Her daily caloric intake to lose is 1722. Thus, diet is very important with Selina. Selina’s daily calorie requirement is 2,212.3. Selina’s target heart rate is 159. While working with Selina, it is important to remember she is wanting her pre-pregnancy body back. She is not looking to gain a lot of muscle mass. This impacts what type of workout routine she needs to do in order to achieve her desired result.
Having a baby changes a person’s life. It can also change a women’s body. However, those changes can be fixed and women are able to regain their pre pregnancy body. It is important for women who have just had a baby to get a good post pregnancy workout routine. Pregnancy can weaken the ab area, so it is important to gain a workout that focuses on core. This consists of pelvic tilts, ball crunches and back extensions. Cardio is also important when it comes to women who have just had a baby. It is important to start slow and easy. A person may not want to over push it if they have just had a baby. Work out at moderate-high intensity. As the person gets stronger, they will be able to go up on the intensity level. Strength training is also important when it comes to a weight loss program. It helps a person gain muscle tissue and raise their metabolism. Different strength training consists of: chair squats, assisted lunges, hip lifts and modified pushups (Woods 2015).
Selina needs a twelve week workout routine in order to look and feel her best. There are five different exercises that help get that pre-pregnancy body back. Before doing the workout, Selina should do five minutes of cardo and then continue on to the five different exercise. Selina should then rest for one minute and then repeat. Selina should do all five different exercises in a total of four circuits. After all the circuits are complete, Selina should then cool down and stretch. These exercises should be conducted six days a week, for twelve weeks.
The first exercise is alternating dumbbell triceps extension. This should be conducted while laying down on a bench or some other surface. Selina should place a dumbbell in each hand and perform 20 reps. While keeping the right arm still, Selina should bend her left elbow in order to lower the dumbbell down to her ear, then return her arm to the original position. She should do this twenty times and then switch to the other arm.
The second exercise is the stiff-leg deadlift. Selina should stand with her knees bent slightly and holding the dumbbells by her side. She should keep her spin straight, lean forward at the hips, and engage glutes and then return to start. This exercise consists of twenty reps and works the glutes, lower back and the hamstrings.
The third exercise is the pike plant. Selina should start in the plank position. Her body should be in a straight line and her wrists should be under her shoulders. She should then contract her abs and then return to the plank. This exercise should be done in reps of twenty. The pike plank helps work out the abs as well as the upper back and arms.
The fourth exercise is the single-arm dumbbell row. Selina should be bent over a workout bench with one knee on the bench. The other foot should be on the floor with the dumbbell in the same side’s arm. She should keep her arm close to her body and lift her right elbow as high as she can. Then she should squeeze her shoulder blades together and then return to start. The single-arm dumbbell row should be performed in twenty reps on each side. This exercise helps workout the mid-back, shoulders, and biceps.
The last exercise that Selina should do is the trunk twist. She should sit with knew bent and her arms straight out in front of her chest with her palms together. She should then lean her torso back at a 45 degree angle. She should rotate right as far as she can, pause and reverse her movement to the left side. One rep consist of Selina going all the way right and all the way left. She should continue doing this twenty more times. The trunk twist helps workout the abs and back.
Having a good and healthy diet is also important when it comes to losing pregnancy weight. It is important to eat lean proteins, whole grains and lots of fruits and vegetables. It is also important to remember to drink plenty of water. Selina should start a twelve week diet, each week focusing on a different type of food. These twelve foods are: salmon, low-fat dairy products, lean beef, legumes, blueberries, brown rice, oranges, eggs, whole-wheat bread, leafy greens, whole-grain cereal, and water. This should be Selina’s diet for the next twelve weeks. Eating healthy routinely throughout the day helps maximize energy levels. This is important for new moms. Breastfeeding or not, new moms need all the energy they can get. She should construct three meals for herself every day, all of which consist from the twelve foods above. Eating this diet with that workout routine should help her get back to her pre-pregnancy body in twelve weeks.
Overall, it is important for all of them to remember that weight loss is math and it cannot be cheated. Drinking water is very important. Drinking one large glass of water before each meal helps one get fuller faster. This limits calorie intake. Breakfast is the most important meal of the day. Eating a healthy breakfast can help get a person’s metabolism going. Healthy breakfasts consists of low-calories and has a good amount of protein in it. These are two simple things a person can do in order to stay healthy. It is especially important to drink the proper amount of water (Woods 2015).
Griffins, W. (2015). Top 10 foods to gain muscle mass. Breaking Muscle. http://breakingmuscle.com/nutrition/top-10-foods-to-gain-muscle-mass?page=0,0
Wood, H. (2015). Month weight loss program. Livestrong.com. http://www.livestrong.com/article/368212-3-month-weight-loss-program/