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Final Presentation

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Final Presentation

  1. 1. Brendan Pelletier<br />Final Presentation<br />
  2. 2. SMART Goal<br />Specific Consistently eating healthy and following a specific workout routine. <br />Measurable I will count my calories daily through www.livestrong.com and weigh myself weekly. <br />Attainable I believe I will be able to consistently gain 1/2 - 1 lb of muscle per week, I need to follow a strict protein diet and hit the gym 5 times a week with heavy lifting.<br />Realistic I can do it! I have followed workout routines before and know what difficulties I will face, eating right is easy for me where I struggle is finding the motivation to go to the gym. I will overcome this by having a partner that is already on a consistent workout routine and who goes daily. I personally know I have to get up and go to the gym at that moment rather than saying &quot;I&apos;ll go in an hour&quot; which never turns out well. <br />Timely This is achievable in a little over a month if I work hard. I currently weigh 160 lb&apos;s and would like to weight 165 lb&apos;s. Once I achieve this, my new goal will change from heavy lifting to a lighter weight but more reps to add tone and definition.<br />
  3. 3. Accomplishing my goals<br />So far I have stuck to a solid diet which consists of high protein and balanced carb/fat ratio.<br />Since I was aiming to gain weight during these few weeks I eliminated purely cardio workouts, not including the 10 minute pre workout cardio exercise.<br />Hitting the gym 5 days a week rotating between different muscle groups in order to make sure my body had enough time to recover.<br />
  4. 4. www.livestrong.com<br />Livestrong.com has been the biggest tool I have used.<br />This tool has been amazing while tracking my daily foods and allowing myself to view my carb/proten/fat ratio in a pie chart.<br />I have been aiming for 3,500 calories a day, my metabolic rate is 3,000 calories so a surplus of 500 calories daily should allow me to accomplish my goal in only a couple months.<br />I am 2 weeks into my workout, though my current environment is still unstable and finding time has become a problem.<br />
  5. 5. Diet<br />My goals required a diet which would consist of high proteins food. I mainly rotated my meals between chicken, steak, fish, eggs, cottage cheese, milk and peanut butter.<br />It is optimal to keep a balanced carb to fat ratio as well so the natural peanut butter offers healthy fats mixed in with various nuts, vegetables, fruits, and whole grain foods.<br />ONLY DRINK WATER!<br />
  6. 6. Accomplishments<br />So far I have gained 3 lbs.<br />There are a few factors that I believe have caused this sudden weight change.<br />I just arrived 2 weeks ago from another country where vegetables were the majority of what they eat.<br />Sudden change in activity level considering I haven’t worked out previously in around 6 months.<br />
  7. 7. I am much more energetic since I began working out and noticed a big decrease in the “daily yawns”.<br />I feel mentally healthier and am more ambitious and motivated to accomplish longer term goals.<br />I have been able to increase my weight while maintaining the same reps at the gym.<br />Sleep has been amazing at night!<br />
  8. 8. Beyond this course<br />Well my first goal was to gain 5 lbs in about 2 months. My new goal will be to reach 10 more lbs then switch to a new workout routine.<br />I would like to reach a point where I can focus on more reps and moderate weight to add tone and definition. <br />
  9. 9. Course reflection<br />Over the past few weeks I have learned a lot regarding nutrition, health, and working out.<br />I have never been an avid weight lifter and instead relied on sports most of my life, this course has opened me up to a different perspective.<br />I now am more aware of what my body needs in order to maintain a well balanced diet and how much easier it is to accomplish your personal goals if you live a healthier life and record your progress.<br />