Slide 2 Meet Dan Dan is a regular guy. He is 6 foot and weights
220 pounds. He went to the doctor for a check-up. His doctor told
him he was slightly overweight and had high cholesterol. High
cholesterol is a leading cause of heart disease. Dans doctor told
him he needed to start eating healthier and exercising. Slide 3 Dan
came in Sweats Gym looking for help with his health and fitness. We
calculated Dans BMI to be 29.8. This BMI is considered to be on the
edge of overweight and borderline obese. As his personal trainer,
we talked about the importance of eating healthy and why he wanted
to become fit. Second, we set short and long term goals for Dan.
Finally, I set him up on a fitness plan. Sweats Gym Slide 4 Dans
nutrition plan Recommended calorie intake: 2200-2800
MondayTuesdayWednesdayThursdayFridaySaturdaySunday Breakfast2
pieces of toast with PB Orange Banana Yogurt with granola Oatmeal
with berries 1 Egg Sandwich Apple Granola Bar Orange Whole-Grain
English Muffin Banana Oatmeal with berries LunchSalad with low-fat
dressing Carrot Sticks Turkey Roll- up Baked chips Grapes Can Lite
Soup Banana Tuna Cottage cheese Crackers Grapes Grilled chicken
salad with low-fat dressing Orange Ham Roll-up Baked chips Apple
Healthy Choice Frozen Meal Banana DinnerBaked Fish Sweet Potato
Broccoli Grilled Chicken Brown Rice Carrots Spaghetti with meat
sauce Salad (low-fat dressing) Chicken Quesadilla Corn Salad Salsa
Grilled Shrimp Kabobs with vegetables Baked Chicken Mashed potatoes
Green Beans Vegetable soup Grilled Cheese Sandwich SnacksNuts Fruit
Light popcorn Nuts Fruit Jello Fruit Yogurt Veggie Sticks Fruit
Light popcorn Reference:
http://healthyeating.sfgate.com/many-calories-average-male-need-day-5165.html
Slide 5 Short-Term Goals Lose Weight Lower cholesterol Develop
exercise plan Tone muscles Cut-out fried foods Incorporate more
fruit and vegetables in diet Slide 6 Long-Term Goals Maintain
healthy weight Maintain acceptable cholesterol levels Continue
exercise plan- increase cardio and weight levels Continue nutrition
plan Slide 7 Dans Fitness Plan
MondayTuesdayWednesdayThursdayFridaySaturdaySunday Cardio- Running
or Elliptical REST Cardio- Biking REST Weight Training- Legs REST
Weight Training- Arms REST AbsREST Slide 8 Cardio Exercise
(Aerobic) Cardio exercises use large muscle movement over a
sustained period of time keeping your heart rate to at least 50% of
its maximum level. Good examples of aerobic exercise include
running, biking, swimming, and walking Cardio exercise improves
heart and lung health Cardio exercises burn calories Reference:
http://www.healthstatus.com/health_blog/wellness/cardio-exercise-definition-and-benefits/
Slide 9 Weight Training- Anaerobic Anaerobic exercise is an
exercise intense enough to trigger lactic acid formation. It is
used by athletes in non- endurance sports to promote strength,
speed and power and by body builders to build muscle mass. Weight
training that targets leg strength Squat Leg Press Lunges Weight
training that targets arm strength Curls Overhead Press Power Clean
Weight Training that targets ab strength Crunches Twist Hanging leg
lifts References: http://en.wikipedia.org/wiki/Anaerobic_exercise
http://weighttraining.about.com/od/succeedingwithweights/ss/specific_muscle_7.htm
Slide 10 8 weeks later. Dan has lost 12 pounds Dans new BMI is 28.2
Dan has lowered his cholesterol Dan has a lot more energy Slide 11
What Dan Learned Both exercise and nutrition are key in losing
weight and being healthy Healthier food choices Exercises that
target muscle groups How to accomplish short and long term
goals