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Professional Skills (Health & Fitness)
Dr. Marvin Happel
Fitness and Nutrition Plan

Fitness and Nutrition Plan
I am 6 ft 0 inches tall (183 cm) and have a weight of 211 pounds (96 Kg) with a BMI of 28 and a Body Fat Percentage of 16%. My ideal weight according to my height, frame size, and age should be of 190 pounds (86 Kg); which means I have an overweight of 21 pounds (10Kg). I donot drink alcohol a lot, maybe two or three times in a month and I never drink much enough to lose my capability to think and act right. I am not an all-nighter; I am usually asleep at 9:00 pm and wake up at 5:30 am except in weekends; I am quite active, I do not use drugs, do not smoke. Those are factors that I am aware will extend my life expectancy. I also investigated my family and mydiscoveries indicate that I am not likely to suffer of any inherited conditions.
By observing my Family Health History I can realize that if I do not get killed in an accident first and if I stay healthy, I will get to live almost 87 years old if possible. There are no backgrounds of cardiac conditions in my family, except for one case that was caused due to overweight. There are no cases of respiratorydiseases, mental issues, or other hereditary conditions.
In order to lose the extra pounds I have, what I have to do is to have a healthier lifestyle. I have to make going to the gym become a habit and to eat better, not lesser but healthier. With the help from some internet sources, I specially developed a program adapted to me to reduce weight in a controlled, healthier, and easy way.
After Icould even start to come up with some weight loss program for me, I had to make some studies on myself. For six days I studied my eating habits and my physical activities. I could make a list of the things I ate during those days and I found out that my eating habits are not that good. This is what I found out…
For six days I kept a control on what I was eating. Every day during those six days Iwrote on a small notebook what I ate in a daily basis. What I found out is that I ate well, but there were some days in which I did not consumed the necessary amount the body needed. Based on my records, I got to the conclusion that the reason for my weight disorder may be found on my eating habits.
Caloric Intake Chart
1) Day 1 (Thursday, May 20th 2010)
a) Breakfast
Scrambled Eggs (2eggs) with ½ Cup of chopped onions…………………………...158 Calories
Orange Juice (1 glass).…………………………..…………………………………………………..244 Calories
Bread slice (3)………………………………………………………………………………………………81 Calories
b) Mid-morning
Soda cookie pack…………………………………………………………………………………………90 Calories
Coca Cola Can……………………………………………………………………………………………146 Calories
c) Lunch
Pizza Slice (4) Cheese andHam…………………………………………………………………736 Calories
Iced Tea Glass (3)………………………………………………………………………………………240 Calories
d) Dinner
Corn Flakes with Milk………………………………………………………………………………..246 Calories
TOTAL……………………………………………………………………………………………………………………..1941 Calories
2) Day 2 (Friday, May 21st 2010)
a) Breakfast
Ham and Cheese Sandwich (2)………………………………………………………………….274 Calories
Glass of milk (2)…………………………………………………………………………………………252 Calories
b) Mid-morningCoca Cola Can……………………………………………………………………………………………146 Calories
c) Lunch
Beef (ground, 95% lean meat / 5% fat, crumbles, pan-browned)……………….313 Calories
Baked Potatoes (2)…………………………………………………………………………………….510 Calories
Garlic Bread (3)………………………………………………………………………………………….132 Calories
Lettuce Salad……………………………………………………………………………………………….17 Calories
Glass of OrangeJuice…………………………………………………………………………………244 Calories
d) Dinner
Oatmeal…………………………………………………………………………………………………….170 Calories
TOTAL……………………………………………………………………………………………………………………..2058 Calories
3) Day 3 (Saturday, May 22nd 2010)
a) Breakfast
Corn Flakes with Milk………………………………………………………………………………..236 Calories
b) Lunch
Maruchan Soup…………………………………………………………………………………………289 Calories
Garlic...
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