By Andres Matiz Vincent Nguyen Cynthia Muoz Andrew Robertson

Guide to Healthy Living

By Andres Matiz Vincent Nguyen Cynthia Muoz Andrew Robertson

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Table of Contents
Introduction .........................................................................................................................1
Chapter 1: Exercise ............................................................................................................1
Workouts for Women ............................................................................................................................. 2 Beginning .............................................................................................................................................. 3 Intermediate .......................................................................................................................................... 3 Advanced .............................................................................................................................................. 3 Workouts for Men................................................................................................................................... 2 Beginning .............................................................................................................................................. 3 Intermediate .......................................................................................................................................... 3 Advanced .............................................................................................................................................. 3

Chapter 2: Dietary Guidelines ...................................................................................13

Carbs / Fruits & Vegetables ................................................................................................................... 13 Dairy / Protein / Sugar, Salts & Fats / Water ......................................................................................... 14 Tips for Success ..................................................................................................................................... 15

Chapter 3: Emotional & Mental Health..............................................................13

Advice .................................................................................................................................................... 13 Meditation Techniques ........................................................................................................................... 13

Frequently Asked Questions .......................................................................................13 Index ..........................................................................................................................................13 Works Cited ..........................................................................................................................13

Introduction
In todays world of constant hurry and ever present fast food chains strategically placed for your convenience, its easy to lose pace of your life and fall victim to the unhealthy vices of modern society. This guide provides information of different level daily workouts designed for men and women individually, as well as dietary information and emotional advice for the general well being of the reader.

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Chapter 1: Exercise
Workout Routines for Women Beginners:
Monday: Cardio + Toning

5 minute warm up on treadmill 10 minute jog on treadmill 5 minute cool down 3 sets pushups 3 sets lateral pull-downs (See Figure 1.1) 3 triceps pushdowns with rope 3 sets dumbbell front raises Figure 1.1

Tuesday: Off Wednesday: Cardio + Core

5 minute warm up 3 sets crunches on stability ball 3 sets plank 3 sets bent knee hip raises (See Figure 1.2) 10 minute interval training on treadmill 5 minute cool down

Thursday: Off Friday: Cardio + Lower Body

5 minute warm up on treadmill 3 sets stability ball squats 3 sets forward lunges 3 sets lying abduction (See Figure 1.3) 3 sets lying leg curls 10 minute jog on treadmill

Figure 1.2

Saturday: 30 minute brisk walk Sunday: Off

Exercise

Intermediate
Monday: Cardio + Toning

Figure 1.3

3 calf

5 minute warm up on treadmill 20 minute jog on treadmill 5 minute cool down 3 sets lat pull downs 3 sets incline dumbbell press 3 sets triceps kickbacks on bench 3 sets bicep curls on cable machine 3 sets dumbbell lateral raises (See
Figure 1.4)

sets seated raises

Tuesday: Off Wednesday: Cardio + Core

5 minute warm up 20 minute interval on treadmill 5 minute cool down 3 sets back extension (See Figure 1.5) 3 sets bicycle crunches 3 sets straight leg raises on bench

Figure 1.4

Sa tur da y:
20 min ute s stat ion ary Off

Figure 1.6

Thursday: 20 minutes stationary bike Friday: Cardio + Lower Body

3 sets barbell side lunge 5 minute warm up on treadmill 10 minute jog on treadmill 5 minute cool down 3 sets stability ball squats 3 sets barbell side lunge (See Figure 1.6) 3 sets bridges

bike

Figure 1.5

Sunday:

3 sets barbell side

Advance
Monday: Cardio

5 minute warm up on treadmill 20 minute jog on treadmill 10 minute stationary bike 10 minute elliptical trainer 5 minute cool down

3 sets plank on stability ball 3 sets kneeling rollout with ball 3 sets crunches on stability ball 3 sets reverse crunches (See Figure 1.9)

Sunday: Off

Tuesday: Toning Upper Body

8 minute warm up on treadmill 3 sets dumbbell front raises 3 sets bicep curls 10 minute cool down on treadmill

Wednesday: Off Thursday: Cardio

5 minute warm up on treadmill 20 minute jog on treadmill 10 minute stationary bike 10 minute elliptical trainer 5 minute cool down treadmill Figure 1.7

Friday: Toning Lower Body

Figure 1.8

10 minute warm up on treadmill 3 sets dumbbell lunges 3 sets plank on stability ball (See
Figure 1.8)

5 minute cool down on treadmill

Saturday: Core

Workout Routine for Men Beginners

Monday: Upper Body
3 sets lat pulldowns

Figure 1.9

Exercise

3 sets bench press 3 sets dumbbell bicep curls (See

Figure 1.10)

3 sets incline dumbbell press 3 sets triceps pushdowns with rope 3 sets dumbbell press

Tuesday: Off Wednesday: Cardio + Core

5 minute warm up 10 minute interval training treadmill 5 minute cool down 3 sets crunches on stability ball 3 sets plank (See Figure 1.11) 3 sets bent knee hip raises on Figure 1.12

Figure 1.10

Thursday: Off Friday: Lower Body

3 sets stability ball squats 3 sets seated calf raises 3 sets seated leg extensions 3 sets dumbbell lunges

Figure 1.11

Saturday: 30 minute brisk walk Sunday: Off

Intermediate
Monday: Chest + Triceps

3 sets triceps pushdowns with rope 4 sets bench press 3 sets incline dumbbell press 3 sets dumbbell flyes (See Figure 1.13) 3 sets triceps skullcrushers

Tuesday: Cardio + Core

5 minute warm up 10 minute interval on treadmill 5 minute cool down 3 sets crunches on stability ball 3 sets plank 3 sets bent knee hip raises Figure 1.13

Wednesday: Back + Biceps

4 sets lat pulldowns 3 sets dumbbell bicep curl 3 sets cable rows (See Figure 1.14) 3 sets barbell curls 3 sets pull-ups or assisted pull-ups

Thursday: Off Friday: Legs

4 sets smith machine squats 3 sets stiff legged deadlifts 3 sets seated leg extensions 3 sets stationary dumbbell lunges 3 sets calf raises

Figure 1.14

Saturday: Shoulders

3 sets dumbbell press (See Figure 1.15) 3 sets dumbbell shrugs 3 sets dumbbell front raises Sunday: Off

Advanced
Monday: Chest
2 sets bench press warm up 3 sets bench press (pyramid) 3 sets incline dumbbell press 3

Figure 1.15 sets

Exercise dumbbell flues on stability ball

Tuesday: Off Wednesday: Back

3 sets pullups 2 sets deadlift warm up 3 sets deadlifts (See Figure 1.20) 3 sets one arm dumbbell rows 3 sets back extensions

Figure 1.20

Thursday: Legs
2 sets squats warm up 3 sets squats 3 sets leg press 3 sets dumbbell lunges 3 sets standing calf raises Figure 1.21

Friday: Shoulders
3 sets military press 3 sets lateral dumbbell raises 3 sets dumbbell shrugs 3 seats upright rows (See Figure 1.21)

Saturday: Arms
2 sets barbell curls warm up 3 sets barbell curls heavy 3 sets triceps pushdowns with rope 3 sets preacher curls 3 sets skull crushers 3 seats triceps kickbacks

Figure 1.21

Sunday: Off

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Dietary Guidelines

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Chapter 2: Dietary Guidelines

Introduction
A large part of maintaining a healthy lifestyle is eating healthy. A healthy diet will provide your body with the nutrients it needs to function, strengthen your immune system against future diseases, and give you more energy throughout the day. There are many different food groups your body needs, each with different suggested serving sizes.

Carbs
Healthy carbs are slowly digested and keep you full. They are also responsible for the regulation of your bodys blood sugar and insulin levels. Bad refined carbs have the opposite effect, digesting quickly and fluctuating your bodys blood sugar and insulin levels. Eat 6-11 servings of healthy carbs a day. One serving may consist of: o 1 bread slice o a cup of oatmeal Replace bad carbs such as refined white flour or sugary cereal, with a variety of healthy carbs such as oats or quinoa. o Tip: Start out by mixing half of your usual refined carbs with some whole grains so you can slowly become accustomed to healthier carbs. Look for whole grain or 100% whole wheat labels on food. Some unhealthy options can be deceptively labeled as enriched, multi-grain, or 100% wheat.

Fruits and Vegetables

Both fruits and vegetables are low in calories and high in nutrients. These foods provide your body with the vitamins, minerals, fiber, and antioxidants that your body needs to function properly. Eat 2-4 servings of fruit a day. One serving may consist of: o 1 apple o a can of fruit Eat 3-5 servings of vegetables a day. One serving may consist of: o 1 cup of raw spinach o a cup of steamed broccoli Eat an assortment of fruits and vegetables with bright colors. Brightly colored fruits and vegetables are dense in nutrients, and eating a variety of these will provide your body with many different nutrients at a time. o Tip: A good way to eat more fruits and vegetables is to replace your usual snacks of potato chips or candy with healthier snacks of grapes or carrots.

Dairy
Dairy products are rich in calcium. Calcium is easily absorbed and digested by your body and increases bone health. Eat 2-3 servings of dairy products a day. One serving of dairy may consist of: o 1 cup of milk o 8 ounces of yogurt Avoid sugar loaded sources of dairy such as processed cheese and ice cream. Eat yogurt on a regular basis because bacteria found in yogurt aids digestion

Protein
Proteins provide your body with energy and help you grow. Low amounts of protein in your body can reduce muscle mass, stunt growth, and weaken your immune, cardiovascular, and respiratory systems. Eat 2-3 servings of protein a day. One serving may consist of: o 3 ounces of meat (beef, pork, chicken, etc.) o 1 egg o a cup of beans Find healthier sources of protein for your diet. Better protein options include: o Low fat meats such as fish and turkey o Low cholesterol options such as beans and nuts Manage your typical portion sizes of meat. Instead of making a meal focused mainly on the protein, limit your portion to equal your servings of whole grains and vegetables.

Sugars, Salts, and Fats

Eating foods with high levels of sugar, salt, and fat are unhealthy for your body. You only want to eat these foods sparingly and in moderation. Limit excess sugars in your diet by replacing sugary drinks with sparking water and lemonade. You should also buy unsweetened products and sweeten them yourself to watch your sugar intake. Limit excess salt in your diet by avoiding processed foods. Limit excess fats by limiting greasy foods like French fries and potato chips.

Water
When your body does not have enough water, you become dehydrated. Dehydration will cause drowsiness, fatigue, and headaches.

Dietary Guidelines Drink about 10 cups of water a day. If you get tired of plain water, you can choose sparkling water, unsweetened tea, or coffee without cream. o Tip: You can increase your daily intake of water by eating certain foods with high water content such as watermelons and cucumbers.

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Tips for Success

At first, slowly establish your new healthy eating habits. Dont try to change your entire diet overnight. It takes time to get used to switching out your usual foods for something different. Instead of spending time counting calories, focus on switching out junk food for healthy alternatives. You dont want to focus on eating less, just healthier. You dont need to swear off certain foods entirely. Just make sure to treat yourself in moderation.

USDA Food Pyramid Fig. 2.1

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Chapter 3: Emotional Health

Take a Neutral Stance On Emotions
a) Separate yourself from the emotion and focus only on the emotion, i.e. instead of I am sad instead focus on just sad. b) This neutrality allows it to be easier to deal with negative emotions that hinder emotional health.

Avoid Destructive Relationships

a) If a relationship does not help you grow or foster positivity, get rid of it. b) Allow yourself to be surrounded by those who express positive emotions as this will in turn affect your emotional health in a constructive way. c) Avoid one way relationships with others where you put in more effort than the other, these can lead to negative emotional consequences that prohibit emotional health.

Have Closure
a) When something ends such as a situation or relationship make sure that both parties have proper closure. b) Talk through the problems that caused the end of the situation clearing your mind of negative thoughts.

Participate in Meditation
a) Meditation leads to has been show to improve self-regulation. b) There are many different forms of meditation each of which provide distinct benefits to emotional health. c) Meditation has been shown to reduce stress and produce calming sensations beneficial to emotional health. One of the most basic meditation techniques is Zen Mediation, to practice this meditation one must: o Find a position that is most comfortable for you some examples are Burmese- Legs crossed with both feet and knees on the floor Half Lotus-Left foot placed on right thigh and right leg tucked under Full Lotus- Each Foot is placed on opposite thigh o Fold hands in cosmic mudra Place dominant hand palm up Hold your other hand also palm o Focus on the breath Clear your mind Count each inhale and exhale till ten then repeat

Index

o Meditate for increasing amounts of time Start at 15 minutes Increase as concentration increases

The Burmese Position

The Half Lotus Position

The Full Lotus Position

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Frequently Asked Questions

Do

Write down your fitness goals. Youre more likely to stick with a program once you have set some specific goals. Assess your current fitness level before starting an exercise program. By doing so, youll be able to establish goals that meet your specific fitness needs. Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity. Always warm-up before your workout and cool down afterward. Dont overdo it! Try doing too much at once and youll burn out swiftly. Slowly increase the intensity of your workouts. Diversify your workout routine. If you do the same exercises day after day, youll quickly tire and are more likely to skip workouts. Drink plenty of water before, during and after your workouts. Start small. Aim for just 10-15 minutes of exercise when you're just starting out.

Dont

Over-train. Your body needs time to recover in between workouts Skip breakfast. Eating breakfast will jump-start your metabolism and provide you with the energy you need to get through the day. Skip stretching. Do it after every workout. Skimp on sleep. It'll give you the energy you need to focus on your exercises. Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, dont expect it to come off overnight--youll set yourself up for disappointment. Work out randomly. Work out on a consistent schedule to maximize the benefits and help you form the habit. Give up. Consider talking with a friend in times of discouragement.

Index

Index

Works Cited

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Works Cited