Fitness Plan
Dietary Recommendations:
A client had a BMR is 1502 which is the minimum energy required to maintain the body’s life function. The daily calories a day is 1803, client desires to lose weight and is currently at 35.66 BMI and needs to work to get this down to 25.0 which requires client lose about 50 lbs. To facilitate this change the recommendation to the client would be that they work to lose the weight in stages by setting realistic goals such as working to lose 5 % body fat as the initial target, this will be the target for an established 12 week program, and then work on another 5 % in the second 12 week program. Recommendation will be made to the client that they change their eating habits to compensate for the increased daily activity that is associated with the fitness program, and also recommend foods that will allow for the desire weight loss to take place while at the same time insuring that the food has the recommended nutrients that will allow for the weight loss and provides the energy needed to participate in the fitness program.
Healthy lifestyle:
Changes to an individual’s diet is needed in order to insure minimum BMR is maintained and that there is added energy for the increased daily activity associated with the fitness program. The individual’s fitness program recommendation will consist of work out three days a week. The program will consist of three phases: Weeks 1-4 will have client workout 3 days a week Monday, Wednesday and Friday on exercises that do not require weights, this will allow the client to get acclimated to the fitness program and gradually increase their strength and improve their cardiovascular endurance during this phase I will monitor the clients weight to ensure the program is having the desire affect. Weeks 5-9 will consist of strength exercise in conjunction with weights and cardiovascular training. Weeks 9-12 will put together the training from weeks 1-4 & 5-8 to establish a foundation for moving the client forward to losing the desired pounds and living a healthier life style.
Food Diary:
Individuals starting a fitness program should prepare a food diary in order to monitor their food intake and food choices, this will show whether the individual is eating properly and allow for changes that are needed to ensure proper eating habits, most people lack the required knowledge to successful and established proper eating habits that will assist in accomplishing their desire to lose weight and participate in a health and fitness program. The food diary if maintained will allow an individual to establish and maintain proper eating habits. Establishing proper eating habits and maintaining accurate food diary will assist in the prevention of second helpings. The food diary can also assist in the process of spacing out meals to which will establish a standard daily meal break down that includes Breakfast, snack, lunch, snack and dinner. Individual’s food diary should include vegetables and, suggestion will be for the client to add 2 servings of vegetables a day a lunch and dinner to start and increase from there as the program progresses. The individual’s food diary will have an emphasis on not going for large meals and definitely not super sizing. Another point of concern for the food diary will be meals away from home, individuals should make it a priority to eat meals prepared at home based on the diet of the fitness program. Notes in the food diary should establish 1 serving minimum, and water with every meal, this is a good thing for the fitness program, hydration is tremendously important for life functions.
Healthy eating:
Recommendation is to eat more fruits, vegetables and use fat free products and pay attention to Nutrition labels especially the fat contents. Keep in mind that the labels can also be deceiving so be sure to take that into account when deciding to use the labels for calorie control.
If individuals BMR is 1502 and the calories is 1803/day, food diary should insure client consumes enough calories a day to allow for individuals to produce enough energy to maintain the body’s life functions (BMR), and allow the client participate in a health and fitness program. Recommend the following as start for clients’ diet plan adjustments should be made as the program progresses:
Breakfast:
Oatmeal
OJ
1 toast
Jelly
Apple Sauce
Almonds
Lunch
Grilled Chicken Salad
Snack
Apple
Seedless grapes
Dinner
Chicken Breast
Broccoli
Salad
I C. Rice
Dressing
Snack
Raisins
Nuts Mixed
With the BMR at 1502 and Calories expenditure at 1803, client will need to increase their calorie by approximately 120 per day for the three days of activity on Monday, Wednesday and Friday to make up for the increased activity of 30 minutes a day. This number will eventually increase as the program progresses as the fitness program transitions from light workout to medium and then to heavy.
Individuals should consume more protein rich foods, to assist in providing nutrients to the muscles’ as they are broken down during the progression of the fitness program. The object is to lose weight but maintain strength, and protein is a necessity for maintaining muscle strength especially in older adults.
The recommended meal plan, is a starting point, but the use of hand-size portions for meals on a daily bases should also be implemented, this will assists in making sure individuals are getting the required calories on a daily bases, while also maintaining portion control. This will allow for the body to get the required energy needed to maintain (BMR) and the fitness program. Individual that has a BMI of 35.66 will have to closely monitor fats and carbs in the diet to ensure progress is being made and individual is losing weight and body fat % is going down. If there no noticeable changes in the first two weeks of the program, the program may need an adjustment, look for ways to adjust the plan to get the desired results, which will ensure client is success.