If you are not currently in some type of exercise plan, you can be a “trainer”, putting one of your “clients” on a two-week exercise program.
Submit two weeks of a workout plan, and one week of your nutrition. The best way to design this is in table format (see examples on picture I need to add more me more picture for week 2)
For the workout plan, mark the date and time of your workout. List the exercise you are doing, the amount of weight and number of reps. If the pandemic continues you can do bodyweight only exercises, like push-ups, pull-ups, plank, jump rope, etc.
This does not have to be your actual workout, although it can be. If you are not currently in some type of exercise plan, you can be a “trainer”, putting one of your “clients” on a two-week exercise program. Using the SMART and FITT principles, you decide if your client is a beginner, intermediate or advanced. Include both resistance or cardio exercises. (50 points).
For the nutrition, this one is on you. Chart one week of your eating and drinking. List the time of the meal, total calories, proteins and carbs, and total each meal and each day individually. (50 points).
If you have any questions, email or call me. I can help you if you are having difficulty with the assignment. Check out the examples below that should help a great deal.
Workout log Week 1 Date Exercise Sets Reps Weight Time 9/25/2016 Jogging 3 miles 40 min Sunday Sit ups (home) 5 10 10 min (Smith Park 10 mins & Home) Warm up and cool down Warm up and cool down: jog and stretching (arm across body, floor stretches, flamingos, hand down spine stretch…) Walking treadmill (full 2 miles 35 min incline) 9/26/2016 Elliptical 1 miles 15 min Monday (LA fitness) Chest Press 10 45 lbs. Leg Press 10 120 lbs. Abdominal 5 12 45 lbs 9/27/2016 Tuesday Push-ups 5 10 10 min (LA fitness) Zumba class 1 hour 9/28/2016 Sit ups 7 10 10 min Stretching (arm across Wednesday body, floor stretches, 10 min (Home) flamingos, hand down spine stretch…) 9/29/2016 Walking treadmill 2 miles 35 min Thursday Elliptical 1 miles 15 min (LA Fitness) Chest Press 10 45 1bs. Bicep Curls 12 20 lbs. 7 mins 9/30/2016 Yoga class 1 hour Friday Sit ups (home) 10 10 min (LA Fitness) Abdominal 12 45 1bs. 10/1/2016 Jogging 3 miles 40 min
Nutrition Log (2 weeks: 10/3-10/16) Monday (10/3/2016) Protein Breakfast at 8 am Fats (g) Carbs (@). Total Calories 2 eggs (omelet) 10 12 142 1 slides bread 15 2.7 79.8 Lemon & honey water 0.1 10 48 Lunch at 12 pm Cooked white Indian rice (1 cup) 0 45 4.3 197.2 Vegetable soup (1 cup) 9 -…. 100 Salmon fish (1 small slides) 10 22 178 Yogurt 1 6 17 101 Dinner at 7 pm White Indian Rice (1 cup) 0 45 -4. … 4.3 197.2 Vegetable soup (1 cup) a 4 7. 9 100 Salmon fish (1 small slides) 10 0 178 Milk 2.4 17 8 121.6 Apple 0 25 0.5 102 TOTAL 42.4 178 112.8 1544.8 Tuesday (10/4/2016) Breakfast at 9 am Fats (g) Carbs (g) Protein (g) Total Calories Oatmeal 4 g 54 g 10 g 300 Dry Chicken 1 g 7 g 8 g 69 1 banana 0,1 g 27 1.3 105 Lunch at 2 pm Cooked white Indian rice (1 0 g 45 g 4.3 g 197.2 cup) Vegetable soup (1 cup) 4g 7 9 100 Cooked Pork (2 oz) 8 0 30 g 192 Yogurt 100 Dinner at 6:30 pm White Indian Rice (1 cup) 45 g 4.3 g 197.2 Vegetable soup (1 cup) 4 g 7 9 100 Cooked Pork (2 oz) 8 0 30 g 192 Milk 2.4 g 12 g………. 8 g 103 Black bean sweet soup 25 0.5 100 TOTAL 16 g 66 g 19.8 g 1755.4
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