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  • I chose to do my senior graduation project on general fitness. I am not focussing only on one area but I’m going to touch upon a variety of things.\n\n\n
  • My thesis to the class\nI will teach the class how to sculpt their body and maintain a healthy diet. I will explain different types of workouts, diets, and tips for best results. The class will learn how to set realistic goals and stay motivated.\n
  • Personal Relevance\nI chose to do my Graduation Project on fitness because it affects each and every person in more than one way. \nIt can range from the way a persons body looks, the way it performs, their grades in school, or even their attitude toward people.\nFitness is import to me because it has changed my life in so many ways.\nWhen I was younger I was often very lazy, I would watch Tv all day long and just stay in the house. This was also around the time when I was getting bad grades in school, a\nand even disciplined. As I grew older my parents made me do sports, being naturally competitive I wanted to always have the edge over other athletes. \nThis led to countless hours researching how I could make myself into the ultimate athlete.\n\n\n
  • What does being fit actually mean\nTo me being fit means having a well balanced diet\n4-6 small meals a day\nExercising on a regular basis\natleast 30 mins a day\nAnd having a lifestyle which includes getting enough sleep, stretching, and eliminating stress.\n
  • The Art of shaping your body\nWhen people are exercising and eating a well balanced diet the possibilities are literally limitless. \nA person can transform their body into almost anything imaginable. \nThe only real limit is the determination and commitment people put into it.\nGenetic limits are usually not a factor of ones plateau, but in some cases they are.\nThe satisfaction people get from seeing results, and knowing they did this to their body is what keeps them coming back for more.\nWithout satisfaction people would most likely not continue to workout and diet because there would be no point. \n
  • Commitment\nCommitment is such an important aspect in the world of fitness. \nIf people were not committed than their goals are probably not going to be reached and it will be a waste of time.\n Commitment will help in achieving long term goals.\nPeople who are more committed will usually have the determination necessary to achieve their long term goals.\n
  • Reasonable Goals\nWhy goals are important\nThey are important because without goals people don’t really have anything to try to compete against. If someone \nhas something to try to compete against more than likely they push them selves harder. \n\nReasonable goals vary from person to person but in general don’t expect to loose 20 pounds in a week, or gain 10 pounds of muscle in a month. \nAlthough gaining 10 pounds in a month is doable, this is not pure muscle mass. \nAn average person can gain an average of 5-10 pounds of muscle each year.\nThis seem like a very lower number, but remember this is complete muscle.\nSome body types can gain a couple more pounds, and some a couple less.\nAn average person new to lifting or working out can expect to gain around 2 pounds the first month, but the affects will slow down.\n\n\n\n
  • Having a partner may be a great idea, not only for safety reasons but because humans are naturally competitive. \n\nBenefits\nHelp with heavy weight\nMotivation “ you can do it”\nDown falls\nWork out time\nIf partner is late\n
  • Intro to Nutrition\nThere are so many different types of diets out there. \nThey can range from muscle gain to fat loss, and can even get more specific into diets that are made just for athletes or certain sports.\n
  • Mass Gain when the objective is to put on as much lean muscle as possible.\nIt can be done in one of two ways.\nClean bulking is when the goal is to put on a lot of lean muscle mass with minimal fat gain.\n This takes a longer time to achieve but is also more rewarding because the amount of lean muscle mass is much greater.\nDirty Bulking is when the person tries to put on as much weight as possible, they do not care about putting on fat.\nClean bulking diets are typically low in fat, low in carbs, and very high in protein.\nDirty bulking diets are more laid back with foods like pizza and steak.\n
  • Fat Loss\nDifferent types of weight loss diets are and high carb/ low fat. and low carb diets.\nHigh carb/low fat diets tend to work better because the body is not tricked into starving it self. \nIt may take a bit longer to loose weight this method, but will be a lot easier to keep the pounds off.\nBodybuilders may be more into low carb diets around cutting season, and contest prep.\nLow carb diets are sometimes used by popular names such as Atkins.\n
  • The Atkins diet is a quick fix to loose weight fast. \nThe problem with the Atkins diet is that it makes your metabolism slow down, and can further hurt weight loss goals. \nWhen the body starts taking in low amounts of carbohydrates it will immediately loose weight very fast, but the problem with this is that the body goes into starvation mode. \nThis is a good feature for your body because if your ever stranded on an island it might just save you, but for loosing weight it is a quick fix.\nSome people think the Atkins diet works well because they are not consistent and will go on and off it. Since the body does not have time to adjust, the\npeople are always seeing results, and thinking its working so well. \n
  • Things to Consider\nSome things to consider are your metabolism, body type, and schedule.\n
  • \nFor those of you who don’t know your metabolism controls how fast energy is used by the body. \nPeople with faster metabolisms can eat foods that are higher in fat, and not have to worry as much about gaining weight.\nPeople with slower metabolisms have to watch more what they eat because their body uses the energy slower which can cause weight gain.\nA tip for speeding up your metabolism is to eat foods that are spicier. \n\n
  • There are 3 main types of the human body. Endomorph, Ectomorph, and Mesomorph.\n I will explain each one in the next slides, but something people get confused about is which one they are. \nPeople do not have to be one or the other. People are often a mix of two.\n
  • Endomorph\nIs a person who has a higher percentage of body fat, these people usually have a slower metabolisms. \nWeight loss is more difficult for this category, but is still definitely attainable.\nPeople can be endomorphs either genetically or can have this body type by not exercising and having a poor diet.\n
  • Ectomorph \nPeople who have a very low body fat percentage. People who are ectomorphs are referred to as hard gainers in the world of body building.\n These people require high calorie diets to accommodate for their rapid metabolism. \nEctomorphs are seen greatly in cross country, because of their natural lanky build.\n
  • Mesomorph\n These people are the luckiest, they have the best of both worlds. Low fat, and a high muscle ratio. \nMesomorphs are very uncommon , and not many people are mesomorphs. Genetically people who have this physique don’t have to work hard to achieve great results.\n But when these people do work hard many people think they are taking some type of performance enhancing drug. \nProfessional bodybuilders are classified as mesomorphs.\n
  • Having a busy schedule can be demanding for college students or people at work all day. They might not always have healthy food available to them, or the proper workout \nequiptment. \nTips \nPlan meals ahead\nGet resistance bands to carry around with you\nOffice exercises/ Stretches\nInvest in a cooler\nAlways carry extra food in your car. ( non perishable) ( nuts)\n
  • There are so many different ways of working out. \nThey include muscle building, toning, and weight loss Different workouts have different benefits and downfalls. In my opinion threw personal experience, I recommend focussing on one , but not completely forgetting about others. Being fit does not mean being good in one area, but in multiple.\n
  • Muscle building is pretty self explanatory, the ultimate goal is to build muscle. This is done by having a balanced diet and exercising correctly. When people want to gain muscle they do so by using free weights, and some machines. Sticking to lower reps and higher weights helps pack on muscle. This is because your body is not used to the heavy workout so it must adjust for the next one. \n
  • Exercises that are good for gaining mass are called compound exercises. These are the exercises most people talk about. Such as bench press, squat, dead lift, and rows. Compound exercises not only focus on one muscle group, but many. Compound exercises are for gaining mass, and are the “basic” free weight exercises.\n\n\n
  • Bench pressing is an exercise that makes your chest or pecs bigger. There are different variations of the bench press such as how you hold your hands, all the way to how \nthe bench is positioned. \n
  • Deadlifting Primaraly focusus on the lower back. Form is absolutely essential for this excercise because it is very easy to injure yourself and strain your back. Deadlifting can also be used to strenghthen legs.i\n
  • Squatting is a very important exercise that focus’s mainly on the quads. The squat is highly forgotten my the novice bodybuilder. Squatting is great for your lower body strength, to many people only focus on upper body strength. \n
  • Toning is just a term for being more defined. There are several common ways of toning your muscles to make them look optimum. One way of toning away fat and making muscles appear more cut is by doing cardio. This will eliminate fat, and make muscles more defined. Another way of toning is simply by adapting your diet to take in less fats and carbs. Diet is the most important thing to consider when making goals.\n
  • \n
  • Weight loss and toning are similar in a way. In both the goal is to loose fat, but while toning its when your already have the desired muscle. Toning is more for people who are already fit, and want to loose the extra couple pounds by making their muscles more defined. Fat loss is more for shedding bulk weight. Common techniques for fat loss are long cardio sessions, and most importantly diet. When a proper diet is not in place fat loss is going to be nearly impossible. Something that really helps burning fat is reading some cooking books. It will show you how to prepare healthy foods, and get a sense of how many calories your consuming.\n
  • There are so many better ways to measure progress than the scale. The reason being is that the scale does not show how much muscle you have, or how much fat. It mearly tells you how much all the weight combined in your body weighs. \n\nA more effective way of checking progress is by comparing a pair of pants, of different clothing item fits. If its looser than you are loosing weight. Sometimes muscle will make your clothes tighter, don’t worry though thats a good thing.\n
  • Some other important things are:\nSelf Satisfaction\nIf your not happy than something is wrong. Fitness is supposed to make you feel better physically and emotionally.\nMental health\nReleasing stress\nWhat works for you\nStretching\nRange of motion..\n\n
  • Now for the application...\n
  • Throughout the year I have been working on my application which was to be more fit. I was always pretty fit in the gym with lifting weights, but my true goal was to be completed. The main area where I wanted to focus were my flexibility, diet, workout habits and eliminating stress.\n
  • My whole life I never really had to worry about what I ate, because on the outside I looked healthy. Looking healthy and actually being healthy are completely different. My diets actually change every couple of months or seasons, just depending on what my goal is. \nI always make sure to have a balanced breakfast, waking up an extra 10 minutes earlier has helped me do this. Also eating a healthy snack instead of candy is always a good thing.\nI really cut down on the junk food that I ate such as candy, chips, and most importantly Soda.\nIts not all about completely eliminating them just cutting down a lot. \n
  • I did not think that my workout would change much, but it honestly did. The weights that I used actually felt heavier. This is because I focused more on form and concentration than ever. \n\nMy experience with p90x was pretty accidental actually, I tried one episode and then I got hooked onto it. Now I don’t technically do it, but I have made my own workout similar to it. The reason why P90x works is because it gets people excited to work out , which is a big motivator. Alot of people talk about p90x and it has a well known name. The core mechanics of p90x are great because of how its a fast paced workout that does not stop. At the gym I can stop after a set and take a small break, not with p90x. This is why its so effective because it keeps changing it’s routine, and your muscles dont get used to it.\n
  • Stretching has helped me to extend the Range of Motion with some exercises such as the bench press, and rows. These two exercises were hard for me to fully extend my muscles, but threw stretching they have become easier. \n\nI usually stretch before bed because it makes me feel relaxed, and this is a very good way to relieve stress. \n
  • People can release stress in so many different ways, its really whatever the person likes to do. People have different ways of coping, and relieving stress. Some like to go on a car ride, some like stretching. \n\nPersonally for me if I am feeling really stressed out I will go and take a hot shower. I’m not quite sure why but it just works for me , and it clears my head.\n
  • I also trained my Cousin and he slimmed down alot of weight. He went from being 5’7 140 to 5’10 140. These results are not typical. I chose to do it on him because I see him every day and am at his house so I had control over what he ate, and when he exercised.\n
  • \n
  • Throughout my whole presentation I hope the class has learned a little more about fitness as a whole. I didn’t want to only cover one topic because Fitness is a lifestyle of different things. If you’re good in one thing like external body and have a bad diet, bad sleeping pater, than you’re not fit. It’s not all about your muscles, its about your attitude, self esteem, body image, and passion.\n
  • Sgp final

    1. 1. Fitness black,and,white,boy,favorites-7afb677ffa2d6e735836332f1ffa3c10_h.jpg
    2. 2. Thesis• I will teach the class how to sculpt their body and maintain a healthy diet. I will explain different types of workouts, diets, and tips for best results. The class will learn how to set realistic goals and stay motivated.
    3. 3. PersonalRelevanc
    4. 4. What is being fit?• Diet• Exercise• Lifestyle
    5. 5. An Art of Shaping Your Body
    6. 6. Commitment
    7. 7.
    8. 8. Partner• Benefits• Downfalls•
    9. 9. Intro to Nutrition
    10. 10. Mass Gain• Clean Bulk• Dirty Bulk
    11. 11. Fat Loss
    12. 12. Fat Loss • High Carb/Low Fat • Low Carb
    13. 13. Atkins Diet
    14. 14. Atkins Diet• Low carb• Effective for....• Starvation mode
    15. 15. Things to Consider
    16. 16. Things to Consider• Metabolism• Body Type• Schedule
    17. 17. Metabolism
    18. 18. Metabolism• How fast the body uses energy
    19. 19. Body Types
    20. 20. Endomorph• Higher Fat• Slower Metabolism
    21. 21. Ectomorph•Low Fat•Fast Metabolism
    22. 22. Mesomorph
    23. 23. ScheduleCollege Student/ Work Tips for Diet
    24. 24. WorkoutsTypes ofWOrkouWorkouts
    25. 25. Workouts Types of WOrkouWorkouts• Muscle Building• Toning• Weight Loss
    26. 26. Muscle Building .jpg
    27. 27. Exercises for Gaining Mass• Compound • Bench • Dead lift • Squat
    28. 28. Bench Press
    29. 29. Dead lift
    30. 30. Dead liftButt out/ Chest out/ Bear down onstomach
    31. 31. Squat
    32. 32. Toning
    33. 33. Exercises For Toning• Lower weight/ Higher Reps• Cardio• Endurance
    34. 34. Fat Loss
    35. 35. Its NOT all About the Scale http://static.howstuff
    36. 36. Other Important Factors • Self Satisfaction • Mental health • Stretching
    37. 37. Application
    38. 38. • Diet• Workout Habits• Flexibility• Mental Health/ Stress
    39. 39.
    40. 40. • Different diets• Balanced Breakfast• Healthy Snacks• Cut down on JUNK
    41. 41. Workout
    42. 42. Workout• Weight Training/Variations• P90x ( not intended)• Cardio• Form
    43. 43. S T R E T C H I N G
    44. 44. Releasing Stress• Methods• What works for ME
    45. 45. Training Cousin• Slim Down• Cardio/Diet• His Transformation
    46. 46. Citations • Shanks, Nia. "5 Steps to Supercharge Your Weight Loss." N.p.,      23 Dec. 2010. Web. 22 Dec. 2010. a rel="nofollow" href="">      5-powerful-weight-loss-tips.htm>. • Deluca, Ryan. "" Body Building. Muscle Milk, Whey, Muscle      Tech, Other big name companies, Winter 2010. Web. 22 Dec. 2010.      a rel="nofollow" href="">>;. • Brown, Lee E. Strength Training. Chaplaign: Carla Zych, 2007. Print. • Rivera, Hugo. Hardgainers Bodybuilding Handbook. Long Island City: Hatherleigh Press, 2005. • Amici, Joseph. "6 Appetizing Foods to Eat while Cutting." Bodybuilding. N.p.,      n.d. Web. 15 Feb. 2011. a href="" rel="nofollow">>. • Bagget, Kelly. "Build Muscle and Loose Fat." Bodybuilding. N.p., n.d. Web. 14      Feb. 2011. a href="" rel="nofollow">>;. • Stewart, Alex. "13 Mistakes by Teens." Bodybuilding. N.p., n.d. Web. 17 Feb.      2011. a href="" rel="nofollow">      13_teen_muscle_building_mistakes.htm>.
    47. 47. ConclusionWhat I hope the class has Learned