Physical Fitness Exercise Programs

The link is to fitness/health programs at the University of Utah. I want to be a good personal trainer and wondered which of the programs on the link would work best. I was kind of thinking of getting a degree in Exercise Science just so I might have options to change to physical theropy assistant if I want. I would really appreciate any advice from real personal trainers out there. Thanks.
http://www.health.utah.edu/ess/undergraduate/Requirements/index.html

Hey there, send me an email if you like at nutritionkid@gmail.com to talk more about this, I can set up a general diet/nutrition plan/exercise plan, for free obviously

First of all, I don’t care about losing much weight. I kind of like the weight I am at right now, I just want to maintain that weight maybe lose 5 lbs or so. I am looking for a relatively inexpensive way to get more exercise in a day, but there are a few problems.

I have some severe stomach problems and my doctor told me not to continue martial arts or do sit ups, pilates, crunches, or anything else that would strain my stomach muscles more than a brisk walk

I live in a REALLY bad, small, backwater area, so I’m afraid to go for long walks like I used too when I was younger, and no one around here will walk with me

There isn’t a gym near me and the closest one is not worth the membership unless you want nothing but upper body workouts, and exercises I’m not allowed to do

We don’t have anything like a bowling alley, community center, skating rink, basketball court, or other sports center around here (as I said small, backwater area and I can’t afford to move)

So I was thinking of buying DDR and using workout mode. I’ve never played something like that before, but I don’t think it would bother my stomach too much, it seems like a good cardio program, it’s inexpensive, and more importantly I don’t have to leave home and get mugged xD. I’ve heard that people use DDR for exercise and I was just hoping for some feedback. Does it actually get your heart rate up and burn enough calories? Which version should I get?
Thanks so much for reading!

I have some DDR for the Wii. There is a workout mode on it. I have played that game every now and then and if you do it for a good amount of time it is a really good cardio workout. I would definitely try it out!

Hi,

I have been my whole life in sports and have always been in good shape. However, when you hit 35 you start getting some extra weight on your belly you want to get rid of. And although I do many sets for the abs, I still can not get it this highly advertised six pack.
I see many commercials when they show men and women who have those great abs. They say that if you only follow this program or if you buy this machine, yhou will be the same. I think it is all bullshit.
I believe that in order to really have extremely flat stomach, you gotta take some weight loss vitamins/supplements to dry yourself out. I believe this is what they do.

Unless someone here knows some other secrets/programs/exercises which would effectively melt down that little fat on the belly. Thanks

The crank and vodka diet always worked for me but I don’t recommend it. Its a tough one to kick.

How many days per week? How many minutes of cardio and what are the exercises for cardio? How many minutes of weight lifting and what muscle groups to work out and when? This program is for a 25 yr old female.

The best program for this is that used by celebrities. Functional resistance interval training. This is high-intensity cardio training utilizing full-body exercises. Blasts 500-600 ccalories in 20 minutes and produces post-workout calorie burn during the next 2 days! Below is a site featuring free videos with a fitness model performing such workouts. There is also a paid product called "Turbulence Training". These are the best.

Good luck!

I want an exercise program I can go out and buy for stomach love handles and thighs. I want to lose a little but mostly just tighten. I have a wedding to go to July 10th and want to look good. I stay home all day so I have plenty of time to do it. Any suggestions would be great, THANKS!

Check out those websites. It has many helpful tips about how to get abs and tone up your body. Hope that helps.

I’m a tad impatient and am still awaiting a response in a diff forum.

I just wanted to run by you what I eat usually and ask how it is relative to what I’m trying to do, which is improving upon my swimmer’s body. I used to swim regularly(1mi ~30mins). Haven’t gotten back into the pool in a while but I’m currently doing P90X right now. I’m a total beginner when it comes to training so I decided it was best for me to pick up a program that was ready-to-go. I’ve modified it slightly to suit my needs. Anyhow, here’s my diet:

I eat no more than 1 plate of food a meal(usually a bowl because I eat rice).

This is the norm:
Breakfast:
-1 glass of water
-1 cup of Kashi cereal with what I assume to be an equal amount of 1% milk
-2 eggs with rice/bread
-1 serving of fruit

Lunch:
-Glass of Water
-The bowl equivalent of a 12" plate. I eat 1 cup of white(216 Cal/cup), long grain rice with some thing that is either seafood, lean chicken/pork/beaf, or veggie-soup
-1 slice whole grain bread
-handful of nuts when I can
-1 serving of fruit

Dinner:
-Same as lunch but more likely to be with fish

Before Bed:
- portion of cheese and bread with milk for muscle

-Veggies usually are spinach, broccoli, or romaine lettuce that I eat plain to avoid dressing but man, spinach plain is terrible.
I’m very much on eating healthy(mainly for longevity).
Things to note:
-I’ve been having trouble controlling portions recently, I’ll usually eat another 1/4 bowl
-I’ve been replacing half of my WHITE rice with whole wheat bread. So 2 slices of bread, and 1 cup.
-I tried eating brown rice but it doesn’t taste the best. Recently I bought a bag and am trying to slowly integrate it into my meals.
-I tried eating smaller meals more frequently but that did not go well. I have trouble with eating until I’m satiated.
-I drink 3/4 gallon of water a day.

I’m almost 20, stand at 6′1", weight 173ish and do my best to strength train 5x/week. Planning to start swimming 3+ times a week again.

I’ve just learned about counting Macros and was wondering if there was a simpler way to ensure I’m eating sufficient macros without having to calculate everything. I’ve read several times that "eyeballing" food doesn’t work.

I calculated my BMR to be 1900 Cal and my Daily caloric needs to be at 3000 Cal(moderate exercise 5x/week) - 3000 is probably an over estimation. I did one previously at bodybuilding.com and it yielded 1900 for my BMR and 2700 for my Daily.

Any feedback is appreciated. I know "cals in vs cals out" is most important. I do want to make sure I get my macronutrients but have a proper deficit in caloric intake.
Thanks for the help.

that is a good diet! just stay motivated!

I am very active and enjoy helping others learn how to be motivated about physical activity and fitness. I’m wondering if anyone out there has any advice on how to begin a new career in the fitness industry? I do not have any certifications yet, I am literally starting at square ONE. But the online resources do not seem 100% reliable, and some even seem a bit shady. Can you tell me what certification programs are legitimate and how much I should expect to pay for each certificate?

Also, if you are a fitness instructor, do you feel as if the industry is sturdy enough to make a career out of instructing? Or do you have a secondary job to help bring in more income?

More details: I am interested in group fitness, pre/post natal exercise, children’s fitness, and nutrition/health.

Thank you so much for any advice you can share!!

Get a 4 year degree, become a registered Dietitian, and get Certified as a Strength and Conditioning Specialist.

I currently weigh 265 pounds, in january of this year I weighed 297. I lost a good 15-20 pounds in the first month of dieting, at that point I added in a rigorous exercise program including high intensity cardio and weight lifting. The weight loss slowed down considerably, partly because for a month I wasn’t doing as well on my diet. It’s now been 3 months and I’ve lost a little over 30 pounds, though I will say only 2 of those months was I doing a good job, so I lose about 15 pounds a month.

This past week I’ve bungeed around 265, I MAY have lost a pound or two but since I weigh myself more often than I probably should (once in the morning and once at night to get a handle on the natural weight fluctuations of my body) I get frustrated with the lack of forward progress.

I work out 6-7 days a week for at LEAST an hour, more often than not 90 minutes. I can tell that I’m making progress in my health as I’m slimming down and the weights I lift get bigger and bigger, but I just don’t see the scale move as much as I’d like. I know I’m probably losing fat and gaining muscle but I’d still like to see the scales move a little more. I eat 1600-1800 calories a day.

Is there anything I can do to make the scale move a little faster?

You’re doing well - don’t give up!

Well done on cardio and weights, this will speed up your fat loss.

However, you must appreciate that by lifting weights you are putting your body in an anabolic state i.e. you will produce extra muscle. Since muscle weighs more than fat, this could be the reason why the scales are not moving as much as you like. Despite the fact you are losing "x" amount of fat, you are producing "y" amount of muscle.

Perhaps stick to low intensity weight lifting (high reps, low weight) and mix your cardio up, rowing and running are especially good.

You say you are eating 1600-1800 calories per day, these need to be low simple carbs and high in protein and fats. Take a look at your diet and see if this is the case, and try and split your daily calorie intake into 6 portions throughout the day to maintain your metabolic rate. An example day:

Breakfast: 150g low-fat yoghurt, banana, 40g bran flakes & green tea
Snack: Apple
Lunch: Tuna salad with brown rice (70g)
Snack: Celery w/ 50g low fat cheese
Dinner: 130g baked salmon, 1 sweet potato, 75g garden peas, 2 scoops sorbet with raspberries.

Good luck!

1.
Encouraging, and teaching your family the importance of exercise and healthy diet is an important part of your own personal fitness program. (1 point)

* True
* False

2.

Thirty minutes of physical activity a day can improve your family’s health and can help to bring you closer together.

(1 point)

* True
* False

3.

Most people that participate in physical fitness do not enjoy encouraging their family members to get involved with them.
(1 point)

* True
* False

4.

Obesity begins in the home.
(1 point)

* True
* False

5.

Most Community Centers cater to teenagers who need a place to “hang-out.”
(1 point)

* True
* False

6.

If you feel that your family needs a fitness “makeover” you should encourage them to change immediately.
(1 point)

* True
* False

7.

Encouraging a walk after dinner can be a way to help your family members engage in physical activity.
(1 point)

* True
* False

8.

Most Community Centers offer family activity events, health fairs, and education.
(1 point)

* True
* False

9.

Most people who do not pay attention to their health have spent a lifetime of working out and should take a break from physical activities.
(1 point)

* True
* False

10.

Poor lifestyle habits take time to change.
(1 point)

* True
* False

Take your own tests.

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