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Week 9 final project Personalized Nutrition and Exsercise Plan


Week 9 final project Personalized Nutrition and Exsercise Plan fin571

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Week 9 final project Personalized Nutrition and Exsercise Plan
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This 6 page Study Guide was uploaded by an elite notetaker on Wednesday November 11, 2015. The Study Guide belongs to fin571 at Kaplan University taught by in Fall 2015. Since its upload, it has received 21 views.

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Date Created: 11/11/15
Personalized Nutrition and     1 Running head: PERSONALIZED NUTRITION AND EXSERCISE PLAN Personalized Nutrition and Exercise Plan Student Name  College Name Personalized Nutrition and Exercise Plan A well balanced diet and a good exercise plan go hand in hand for maintaining a healthy  lifestyle. If one only uses exercise or only a healthy diet that balance is at risk and the outcome  will not be what one wants. Each person is unique in their needs so the need of one will not  necessarily be the need of another. That is why each person should create their own plan and not  be so quick to believe everything that is on the television or what they can find over the internet.  For myself I find it a must to try and raise my energy levels as well as my endurance. From years of sitting behind a desk and only walking around all day I have a low level of energy and very  little to no endurance. This paper will go over how I plan to get back into shape which will allow me to live a better and healthier life style. The process of gaining energy and endurance can be done at the same time. While being  20 pounds overweight the first thing that was done was complying with the suggestions from the  web site used called “My Pyramid Tracker”. When the first assignment was completed during  the first week of class the readings received were all over the place. Some food groups that are  needed for maintaining a healthy life style were not being consumed while others were being  consumed at a higher percentage than what was necessary (Student, date). That was the first big  step that was needed was balancing out the food pyramid in order to balance out the nutrients,  carbohydrates and proteins that were being consumed. By reducing the amount of meat and  beans and increasing the amounts of fruits and milk products this step was underway. Everyday  right after waking up in the morning I drink a large glass of milk, thus taking care of my milk  needs. At lunch and also at dinner time I consume one piece of fruit which takes care of the  recommendations for fruit. The reduction in the meat and beans section was the hardest part for  me to do but I have accomplished this by reducing the portion sizes that I consume during meals. The last part of the food pyramid that I changed was the grains section; this one was easier than I previously thought. By eating crackers for snacks and adding tortillas in my dinner menu the  daily requirements have been met. Although this is one important part of maintaining a healthy  living style it will only work if it is constant and not changing from day to day. In order to keep a diet that is well balanced the meals prepared are planned at least the  day before. This allows for minor changes in the menu prior to making the meal. Planning a meal in advance has some advantages as well as disadvantages. The advantages with pre­planning a  meal is the ability to change the menu, cut down on preparation times and having all the items  needed to be able to complete the task. With the advantages noted the disadvantages can be seen  as people error or just one unwilling to try. By not having all items needed is just one not trying  to comply with a diet thinking it is not necessary. This is something that we all need to deal with  and will be tested in time. However my resolve will stand firm since I can see the benefits with  eating a healthy diet and maintaining a proper body weight. Although just eating properly will  not allow for weight loss, mixing this with an exercise plan can accomplish this. The exercise plan that I have already started was actually an idea that my fifteen year old  son came up with. Since he is very active and loves sports his idea was doing push­ups and sit­ ups every day. The difference with these activities compared to those we can see on the  television or over the internet is that we will start out slow and gradually increase the count on a  weekly basis. Right now we are doing 20 push­ups and 20 sit­ups daily, Monday we will  increase to a 25 count for each exercise. Every week the count will increase by five until we have reached our maximum amount that we can do. This alone will not allow for a maximum use of  all our muscles or create a good cardio vascular workout that will increase our endurance. That is why every Sunday afternoon we will start running. Last week was the start of this and although  we did not run the entire two miles we did accomplish a good cardio vascular workout. Within a  month’s time our goal is to be able to run the entire two miles, after that we will be trying to  reduce our running times. The only setback that I can see with this type of exercise is really  wanting to do it and not backing out. No one likes to do exercise’s like this alone, therefore, I  have offered my son an incentive to keep him interested in helping me by running with me every  Sunday. Cash has an uncanny ability to motivate those who would normally just back out. This is what I have done in order to maintain that certainty of someone going with me and with someone going with me makes it a certainty that I will continue this exercise. The evidence of following a  good eating an exercise plan is noticeable and was noticeable within only a couple of weeks. Anyone who follows a well balanced diet and a proper exercise plan will notice the  changes in a short time period. I personally have noticed the changes in my overall health and  especially in my energy levels. Prior to trying any kind of changes in my life style I was always  out of energy early in the day. Half way through my shift at work I would feel sleepy and groggy making my abilities to complete my job appropriately almost nonexistent. In past months I was  even given two written warnings for failure to complete my job duties, however lately, I have  been commended for my duties. This alone shows that with a proper diet one can maintain a  proper though pattern allowing them to do what needs to be done (Student, 2010). Not only has  my energy increased allowing for better concentration and an increase in my work abilities the  exercise plan has also helped with my endurance. Prior to this class my endurance was so low  that any kind of physical activity would wear me out. Now after learning how to maintain myself with the proper eating plan and exercise plan I can enjoy what life has to offer. Just yesterday I  was able to lay tile in my living room without even the thought of stopping and resting. I am  tired from the job but I was able to complete it without having to stop every 10 minutes for a  break. This was no easy task and it took over ten hours to complete so I am relatively happy with the results thus far. Without following the plan that I laid out this task would have taken me at  least two days, taking a break every half hour or so. However with the proper balance of  proteins, carbohydrates, nutrients and vitamins I was able to accomplish this with little effort.  Another noticeable effect of my plans is the slight weight loss I am experiencing. When this  class started I was 230 pounds, over 20 pounds overweight. As of right now I weigh 221 pounds, that is a loss of eight pounds in about a month. A rapid weight loss is not good for one’s health  but a gradual reduction is totally acceptable, it is recommended that a loss of two pounds a week  is the safe amount (Zieve & Vorvick, 2006, p. 1). Failure to following this plan could be  detrimental to my health. If I was to continue with the way I previously lived my life, then my life would probably  end sooner than what I would like. With the lack of the proper nutrients, proteins and proper  exercise than gaining more weight would be in my future. Even if I would continue to eat like I  did prior to this class and only do some exercise’s then I would no doubt continue to gain weight  and lose more energy. One needs to balance their intake with their output in order to maintain a  healthy mind and body, without this balance one will continue to go downhill until death  overtakes them. It is my belief that without following a proper diet and exercise plan one is only  condemning themselves to a premature ending.  References Zieve, D., & Vorvick, D. J. (2006). Tips for losing weight (Medline Plus). Bethesda, MD: 


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