Behavior Change Project: Observation Report

Improved Essays
In this behavior change project, I really wanted to improve my physical well being in 2 ways. I have always been very active. I have played soccer, and run track/cross country for most of my life. But I have never felt physically strong. I am lean and I do not feel like I have a lot of raw strength like some of my other teammates do. I want to be able to improve this lack of muscular strength through overload style training. This would mean starting small in weights and then slowly increasing in weight until I finally reach my goal. The recommended solution to this issue is to workout in the beginning three times a week using different muscle groups and smaller weights to increase muscle mass. Specifically with bicep curls 3 sets of 10 at …show more content…
They included improving my weight carrying capabilities by at least 50% in every area, so legs, arms, ect. I also wanted to cut meat and other animal products out of my diet completely. I want my friend go to the gym with me so she can hold me accountable for my muscular strength goal. For my vegan aspirations, because I eat most of my meals in the hickey I want to have my friends hold me accountable for my eating habits. Below is my planned workout regiment. I am sure that it will have to change as time goes on, but I want to give myself some kind of basis to work on. The individual workouts will not change but the weights will.
For the first week everything went very well, I went to the gym 3 times, but I ran every day other than today. I have been working especially on my core strength doing 25 russian twists, 25 leg lifts, 25 bicycles, and 25 crunches to start off my workout then I’ve basically been doing an alternation between arms and legs. So on arm day I will do 3x10 bicep curls at 10lbs, 3x8 rear deltoid raises at 5lbs, 3x10 pushups, 3x8 (each leg) lunges. On the leg days I will do 3x12 glute bridges, 4x6 back squats with 65lbs., 4x6 leg presses at 45lbs, 3x10 box step ups with 10 lbs dumbells, and finally 3x8
…show more content…
But I had to go down in repetitions. So on arm day I am now doing 3x6 bicep curls at 20lbs, 3x5 rear deltoid raises at 10lbs, 3x10 pushups, 3x6 (each leg) lunges at 15 lbs. On leg days I am now doing 3x12 glute bridges, 4x5 back squats with 95lbs., 4x5 leg presses at 65lbs, 3x8 box step ups with 20 lbs dumbbells, and finally 3x8 burpees. I eat vegan for every meal this week, which was very hard because surprisingly the hickey had some amazing looking meatballs on Monday!
End of week 11: April 1, 2018 This week I still felt challenged by the amount of weight that I had been using last week. So I did not add anything. I did however almost try to eat ice cream on Friday night, and my friend yelled at me and reminded me that ice cream is not vegan.
End of week 12: April 8, 2018 I was again able to increase my weight, but only on the back squat and leg presses so I am now doing 3x4 back squats with 115lbs, and 3x4 leg presses at 95lbs. I think I am going to keep the same weight with the other arm exercises, because I have improved my weight goals by 50% in the other areas. I also think that keeping the other weight at the same level would give me some freedom to run a little bit more and prepare for the school work I have. I am keeping with the vegan/vegetarianism, its very hard recently because I am struggling for time and the vegan station is always packed with

Related Documents

  • Improved Essays

    Before I started the supertracker assignment I knew that I had some problems with my eating habits, I knew that I wasn’t eating enough vegetables and I was eating a lot of grains. However I knew that I was eating a fair amount of fruits. After completing the supertracker assignment I realized that I should be switching out some of my refined grains for whole grains because I was getting very little whole grains. I also realized that I was eating very little vegetables in my diet and I should incorporate more vegetables and a little more dairy in my diet to reach a proper amount of dairy and vegetables for my age, height, and weight.…

    • 1392 Words
    • 6 Pages
    Improved Essays
  • Improved Essays

    Smart Goal Research Paper

    • 621 Words
    • 3 Pages

    1. Write a paragraph outlining your SMART goal and why you choose it. Where are you today in reaching it? I chose to make eating more vegetables my goal because I have a difficult time doing so without some sort of motivation. I do like vegetables; I don’t avoid them if they are in something or on something but since getting to college it has become more of a choice.…

    • 621 Words
    • 3 Pages
    Improved Essays
  • Great Essays

    But, I am still very careful that the food I am eating is very clean. I will continue this bulk until around new years, and then I will down cycle my calories again to shed some fat. It’s all a…

    • 1514 Words
    • 7 Pages
    Great Essays
  • Decent Essays

    GOALS My goal is to gain 3 pounds of lean mass by the end of next month. As my metabolism is so high, I have to increase my calorie intake drastically. I will try to train at least 3 days per week to maintain a good body composition.…

    • 264 Words
    • 2 Pages
    Decent Essays
  • Decent Essays

    Critical Bench Program

    • 394 Words
    • 2 Pages

    It can help augment your bench press within an easier and faster a lot more than what do imaginable! When you build your muscle tissue, you will gain more self-assurance. Quite simply, you get a possibility to inside feel better, look good outside and appeal to women. Who MAY USE this planned program? If you are content with what you are benching now, you do not have for Critical Bench then, but if you need to transport on and progress and bigger, then the program will help you attain your workout goals.…

    • 394 Words
    • 2 Pages
    Decent Essays
  • Decent Essays

    Recovery: The Rest of the Story Reflection essay by: Alexander Wynne 09/10/2016 During the process of intensively researching my article and its contents I have come to the conclusion that I have learned and reinforced what I had already known. I will give the presentation tomorrow and needless to say this information comes natural to me. I have lifted for three years and now and concerned about diet, nutrition, sleep, and reducing stress levels now more than ever since I am in college and Army ROTC. However, there were quite a few concepts that I never realized or considered to be beneficial til researching this article.…

    • 424 Words
    • 2 Pages
    Decent Essays
  • Improved Essays

    Bodybuilding is a sport that is very dependent on supplements, as bodybuilding and supplementation do appear to go hand in hand with one another. In terms of popular muscle building supplements, some examples that instantly spring to mind are products such as: whey protein, creatine monohydrate, casein protein, and BCAAs, yet one of the most underrated and widely kept secrets in the bodybuilding world is Niacin. The benefits of Niacin for health purposes are pretty well known, but in terms of bodybuilding, Niacin could perhaps be your secret weapon to a lean, muscular, and aesthetic physique. If you’re struggling to build muscle and have seemingly tried everything to increase your gains, if you’re confident that your diet is in check, and that your training routine is on point, you may wish to seriously consider…

    • 486 Words
    • 2 Pages
    Improved Essays
  • Improved Essays

    We all want that perfect body but some lack dedication to do something about it. I would go around asking my friends if they knew any diets that I should try that work with my busy life style. A way to manage these goals in a reasonable manner that wouldn’t seem like such a chore. I would always come up with the same excuses like, “I’m too busy to work workout daily and too broke to…

    • 1166 Words
    • 5 Pages
    Improved Essays
  • Improved Essays

    Hey Everyone I hope you all are having a fantastic day. Mine has been pretty busy today. I wanted to get on here and make a post about my healthy eating journey. I know I had mentioned it in another post, but I thought that It was something that deserved its own post. I need to mention that I am in no way a health professional I am simply doing what has worked for me.…

    • 830 Words
    • 4 Pages
    Improved Essays
  • Improved Essays

    Par-Q Reflection

    • 944 Words
    • 4 Pages

    When designing a fitness program for myself I had to go back and review my Physical Activity Readiness Questionnaire or PAR-Q to ensure that there had been no changes medically that would limit my physical abilities. The PAR-Q reveled no limitations, so while developing my fitness program I focused on cardiorespiratory, muscular endurance, flexibility, and most of all nutrition. After determining what I wanted the program to focus on, I then determined that goals for each component of the program. In the personal assessment for cardiorespiratory I scored a fair rating, which I was a quite surprised, I thought that I would have easily scored good, I again felt the same way after personal assessment four. I was surprised that I did not score as well on the muscular endurance portion compared to my muscular strength assessment.…

    • 944 Words
    • 4 Pages
    Improved Essays
  • Improved Essays

    The second three-day analysis was not as good as the first three-day analysis. The second analysis I consumed more calories. The first time I consumed an average of 2,053.62 and the second time I consumed, and average of 2,500.53 calories. My fat intake was also more than the first time. According to the analysis I consumed 129 more calories from fat.…

    • 787 Words
    • 4 Pages
    Improved Essays
  • Improved Essays

    I began to go the gym at least once a week: a 5-mile bike ride was my warmup, then I focused on basic cardo and upper body. I lifted weights of 20lbs to perform 3 sets of 20 biceps curl raises, 3 sets of 20 lateral arm rises, 3 sets of 20 lunges with the weights side by side. To end my workout, I would run few laps around the track. This workout plan became a routine for…

    • 1009 Words
    • 4 Pages
    Improved Essays
  • Improved Essays

    It’s the time of the year in which a new year has begun, and new resolutions are made. It can be an exciting time where most leave behind the past year and focus on the new and fresh beginnings. We tend to fall back at times and forget the goals we have set for ourselves. My first and main goal is to be determined to get through this year without failing and falling back into old habits without making progress, second is to get fit, eat healthy and go to the gym at least five times a week, and last, get back into church, pray and focus on God and with him, I will not fail.…

    • 711 Words
    • 3 Pages
    Improved Essays
  • Improved Essays

    My weight at the beginning of this semester at Delta started around 180. Now it is about 172 thanks to taking this class, and starting to get back into shape by exercising twice a week and not eating so late at night at work. The types of exercises I do now are running about two to three miles twice a week, lifting weights for my upper body, and doing core body workouts like crunches, sit-ups, and etc. I go swimming when the weather is warm outside if I am at my family members pool.…

    • 1389 Words
    • 6 Pages
    Improved Essays
  • Superior Essays

    My Wellness Plan

    • 1103 Words
    • 4 Pages

    In the mornings I focused on my legs using certain workouts that would aim all my muscles of my legs. On Tuesdays and Thursdays I would do an hour of cardio at the Bow Creek Recreational Center. However, I had the choice of doing a DailyBurn workout plan at home, which is a workout program online. In addition, everything I ate I was adding in MyFitnessPal application which helps to control calorie intake. I actually accomplished my goal for the first week, but I had more weeks to…

    • 1103 Words
    • 4 Pages
    Superior Essays