In this case, my role as a trainer is to help Diana Prince reduce her weight and keep fit through regular exercise and observing her diet. My first task is to carry out a nutrition assessment for Diana and organize a sequence of fitness exams to determine her fitness level. Additionally, it is my duty to ensure she gets motivated all through the twelve week exercise period and keep track to make sure the periodized program is adhered to especially on the dieting sector (Stafford-Brown 2016).
12 Week Periodized Program
The program contains the work schedule for Diana which is divided into two parts each comprising three sections which include the nutrition, workout split, and the recording section. Diana is allocated less intensive schedule in the first part so as allow her body adapt to the exercising and give her energy to complete the program. The primary training events comprise of back training (the pull muscles), together with biceps, push muscles (shoulders, chest, and triceps), and crunch and kick muscles (Abs and legs) which goes for 30-40 minutes. On the active off days, she is scheduled to be trained cardio exercises which involves Treadmill and elliptical for thirty minutes.
Nutrition strategies and recommendations
Nutrition for Diana will involve reducing caloric intake and consuming 165 grams of protein such as chicken, lean protein, turkey, red meat, and fish. Daily complex carbohydrates should be 248 grams to stabilize the blood sugar and boost energy source. Similarly, she ought to stick to vegetables like spinach, peppers, and fruits (Florez 2014). The only fat recommended is avocado, olives, and nuts. Plenty water should be taken to keep the body dehydrated. Diana should strictly avoid processed foods, drinks, alcohol and any fried meal.
The work plan for Diana will help in stabilizing her shoulder joints, strengthen her muscles overall, and improve her flexibility. The strategized nutrients such as proteins will help her maintain, lose some weight, and repair her body (Florez 2014). Vegetables and fruits contain fewer calories and are rich in natural fiber and minerals. The recommended carbohydrates help in reducing fatigue during work out and reduce accumulation of excess fats in the body muscles.
CASE STUDY TWO: CLIENT STEVE ROGERS
My role and responsibilities as a trainer are to help Steve acquire his required weight and body size. I must do a nutrition assessment and design a 12-week work plan for him. During this period I am supposed to monitor him and communicate daily during the training period (Stafford-Brown 2016).
12 week periodized program
It is a program consisting of the work schedule of Steve based on the nutrition, exercising and the daily recording of activities and changes. His program is more intensive to help him adapt to a micro cycle phase for the twelve weeks. He will work four days a week followed by three active rest days. Mondays he will be having triceps and chest, on Tuesdays for biceps and back, on Thursdays for shoulders, and on Friday for legs. On Mondays and Tuesdays, he has been assigned 75-90 minutes of running and less than 60 minutes on Thursdays and Fridays. During the active day's activities like playing basketball, cardio workout and hiking are allowed.
Nutrition strategies and recommendations
Steve is recommended to take seven meals during active off days and nine meals during his training days. The diet should comprise of consuming 4 grams of protein such as beef, chicken, eggs, dairy products (cheese and yogurt), and fish and 4, 9, and seven calories per gram of carbohydrates, fats, and alcohol respectively. Additionally, he should take Low glycemic carbohydrates before the workout. In the course of the exercise, he should consume fats such as pork, avocados, nuts and omega three fats such as salmon and tuna. Every 30 minutes of pre-workout he should take one scoop of protein powder and two scoops for post-workout. During dinner time he will take vinegar and olive oil.
Steve is recommended a very intensive workout plan because he wants to increase the size of his muscles. The micro-cycle strategy for lifting light weights will help him to build substantial muscle size, and other workout splits will improve his flexibility and increase his body strength in general (Stafford-Brown 2016). Additionally, his nutrition strategy such as proteins will help him control his blood glucose levels and also build his muscles and fuel the entire body. According to studies, carbohydrates will help him to improve his performance especially when they delay fatigue (Florez 2014).Steve wants to add some pounds to his body hence he should consume fats during his working out period.
Florez, K. R., Shih, R. A., & Martin, M. T. (2014). Nutritional Fitness and Resilience: A Review of Relevant Constructs, Measures, and Links to Well-Being. RAND PROJECT AIR FORCE SANTA MONICA CA.
Stafford-Brown, J., Rea, S., & Eldridge, T. (2016). BTEC National Level 3 Sport and Exercise Science 4th Edition. Hodder Education.
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