PERSONAL PLAN

 

Alex Gogan

 

Personal Targets:             Weight loss / general shape up

 

Phase One Target:             8-10lbs weight loss by end March 2000

                                    Reassess exercise programme /diet changes

 

Start Date: Week beginning February 19^th

 

You would currently be considered as relatively inactive.  Regular activity is beneficial for long term health and not just for improving your fitness level or for weight loss. For you it can also be a way of unwinding/stress releaser or time to think away from the office. (You need to get used to this idea).  The good news is that you do not have to do very much exercise to achieve a positive health effect – little and often is just as good.  Try to find time to include 30 minutes of any moderate activity almost daily  - walking is fine.  If 30 minutes is too difficult to fit in on some days - try to do10 minutes 3 times in the day (or 2 x 15 mins).

 

General Exercise Programme

 

The aim is to increase the amount of calories (energy) you burn every day and metabolic rate, through an increase in lifestyle activity as well as a regular planned exercise programme. This will counteract the eventual slowing of your metabolic rate that happens in response to calorie restriction and sitting for long periods.

 

 

 

Activity	Times per week
Increase general activity         Gym workout   Brisk walk	Daily         3 – 4 days per week   2 – 3 per week	Through walking whenever you can, climbing stairs, breaking long spells of sitting with walk/stretch   As below   In trainers, at a fast pace, getting a little out of breath but still able to keep talking

 

 

Specific Sessions

 

Exercises	Details
Workout – stamina           Plus	Treadmill –15 mins with hills Bike – 15 mins at 100 –150 watts Rower – 15  minutes Stepper – 15 minutes Cross trainer – 15 minutes	Choose any 2 of these aiming for 15 mins but increase to 20 mins after 1- 2 weeks
Resistance                 Abdominals (daily)         Stretch	Lat pull down (70) Chest press (70) Seated row (upper back) Shoulder press (50) Bicep curl – dumbell (15kg) Tricep pull down - 7 Leg extension – 70 Hamstring curls – 50   curl ups side curls reverse curls     Daily after your workout	2 sets x 12 lifts on all It should feel hard work on last few lifts of each exercise           3 x 20 With knees bent lifting chest and shoulders off floor

 

 

The walk I have suggested can be done in the early evening after work. Keep a pair of trainers and a sweatshirt/t-shirt in the office and take a 40 minute unwinding walk break down the canal or in Stephens Green

 

Your programme will need to be updated in about a month to 6 weeks depending on how much you do so let me know.

 

I would also like you to keep a record of your daily exercise or activity and also to keep e-mail to me on a weekly basis about what you have managed to fit in the previous week .