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Fitness Plan

The document provides recommendations for a healthy lifestyle including a diet of lean proteins, fruits and vegetables along with vitamins and supplements. It recommends regular exercise including cardio, strength training, stretching and yoga. Mental health strategies like CBT and medication are also suggested. A sample workout routine is outlined.

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Jaymes
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51 views2 pages

Fitness Plan

The document provides recommendations for a healthy lifestyle including a diet of lean proteins, fruits and vegetables along with vitamins and supplements. It recommends regular exercise including cardio, strength training, stretching and yoga. Mental health strategies like CBT and medication are also suggested. A sample workout routine is outlined.

Uploaded by

Jaymes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Diet (Smaller Servings)

Bananas
Healthy Soups
Water
Lean Protiens (Fish, Turkey, Chicken)
Salad with little dressing.

Vitamins
Omega-3-fatty acids, Fish Oil, Calcium, Potassium, Vitamin C, Vitamin D,
Vitamin E, Protein,
Balance and Flexibility
Yoga Practices, Balance Practice. Easy muscle building exercises include push-
ups, pull-ups and
lifting weights. Multi-joint exercises such as squats, chest presses,
deadlifts, lunges and pullups.
Flexibility helps you move better and have less joint pain. Stretching your
muscles will help
prevent cramping and getting hurt. more core and stability exercises -- such
as the front and side plank,
one-legged squat, and pretty much anything involving those giant exercise
balls -- into your weekly routine.
Cardio
Use running or another type of cardio, such as cycling or rowing, and complete
a short bout of
30 seconds to 4 minutes at a very high intensity. Follow that bout with a
short period of
low-intensity work such as walking. Repeat, alternating between high and low
intensity for
the 30- to 60-minute duration of your workout.
try interval training: short but intense bursts of exercise where your heart
rate climbs to
80 to 95 percent of its max, followed by a period of recovery before revving
up again.
Traditional Lifts
More Reps at a Lower Weight, Variety of Lifts, Legs, Back, Stomach and Arms.
Weight Management
A weekly workout program that involves at least(2.5 Hours)-(5 Hours)of
moderate+ exercise.
Request a lipid profile so that you can begin monitoring your cholesterol
levels.
Request a baseline EKG to gauge your heart health.
A male in his 30s should get a complete physical every three years.
Mental Health
CBT, DBT, Schema Therapy, Anti-Depressants/Anti-Anxiety Medication/Mood
Stabilizers
Research, Mindfulness, Acceptance

Stretches
10 Minutes each stretch
Legs Down
Neck Down
Arms/Shoulders
Neck Up
Breathing Stretches (Slow Meditation)

Workout
~~~~~~~

Push-ups-
5 Assistive Push-Ups until capable of more.
Weights
25 Bar Curls (Both Arms)
15 Arm Lifts (Straight Out, Both Arms)
50 Hammer Lifts (Both Arms)
25 Ground Lifts (Both Arms)
Squats
20 Squats
Chest Presses
25 (Both Arms, Lay Down)
Deadlifts
15 Pick Up and Raise High
Lunges
20 Total, Split Both Sides
Sit-ups
5 Until Capable of More.
Front Plank
15 Seconds
Side Plank
20 Seconds Both Sides
One-Legged Squat
10 Both Sides
Excersize Ball Routine
Stretching and Moving
Jumping Jacks
15
Running/Jogging
End of Street and Back until Capable of More.
Ice Knees when back.
Next Day Rest Body with Cool Shower

Sports
~~~~~~~~~~~~~
Biking
Hiking
Snowboarding
Skiing
Basketball
Soccer
Softball or Catch
Disc Golf
Golf

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