At 10am this morning the PhysioRoom.com Fitness Challenge began. In order for you all to get to know a bit more about our participants, here’s a brief look at their objectivesʠfor the next three months.
If you haven’t yet heard about the PhysioRoom.com Fitness Challenge then you can get all the basic details here. For those of you who are already familiar with our event, this is your chance to get to know our participants and see which of their journey’s you would like to follow…
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Challenger 1
Name: Dave Anderson
Objectives: Increase muscle mass | Increase strength
What Dave says:
ӓince I quit smoking last September Iֶe found everything tastes really good so I eat it all, all the time.
Ӊ֭ also raiding the vending machine at work 2 to 3 times a day.Ԝn
Ӊ֭ going to do all exercise at home.Ԝn
Ӎy weakness out of diet and exercise is not exercising.Ԝn
Ӊ do try to have carbohydrates and protein with meals. I֭ not good with eating breakfast but itֳ my goal to change this. Ӝn
Diet plan: Reduce caffeine intake, aim to drink 8 glass of water a day, switch to skimmed milk, eat breakfast every day, try to include protein with all meals e.g fish, white meat and poultry, soy, eggs, diary and wholemeal foods.
Exercise plan: To follow a bulk building programme which involves low reps (less than 10) and heavy reps. Additional advice is to cut back on long distance cycling as this will burn fat and muscle.
Personal trainer tips:
- Be patient
- Be determined
- Train hard, eat clean
- Train with a buddy if possible
- Sleep more! (you need more when training heavy).
Follow Dave @PRFCDave
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Challenger 2
Name: Tracey Greenwood
What Tracey says:
Ӊ want to lose weight, about 1.5 stone and get healthy in general.Ԝn
Ӂ few years ago I lost 2 stone but Iֶe slowly put it back on.Ԝn
Ӊ snack a lot on chocolate. Probably a bar a day!Ԝn
Ӊ donִ drink enough water.Ԝn
Ӊ֭ not a big drinker.Ԝn
Ӊ always have wholemeal.Ԝn
Objectives: Lose 1.5 – 2 stone | Tone up
Diet plan: Reduce caffeine intake, aim to drink 8 glass of water a day, switch to skimmed milk, eat more wholegrain based foods for breakfast, try to include protein in all meals, eat brown foods instead of whites such as brown rice and brown bread. Reduce alcohol intake or try alcohol-free wine.
Exercise plan: Aim to lose 1lb a week, burn 250kcal more per week and eat 250kcal less. Try to be more active during the day e.g. walk where possible instead of driving, be active for at least 30 mins each day. Carry out three 20 min sessions of exercise a week. Concentrate of cardiovascular exercise such as circuits (equipment not necessarily needed).
Example workout:
- 20 x press ups
- 20 x abdominal crunches
- 20 x star jumps
- 20 x squat thrusts
- 20 x burpees
- 20 x alternate leg lunges (10 on each side)
- Rest for two minutes
Follow Tracey @PRFCTracey
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Challenger 3
Name: Chris Black
What Chris says:
Ӊ want to lose about 2 stone, improve my health and tone up.Ԝn
Ӎy weight fluctuates between 15 to 17 stone.Ԝn
Ӊ did the Great North Run in 2005. I was doing 3 to 4 runs a week at about 7 miles.Ԝn
Ӊ tend to eat late at night.Ԝn
Ӊ drink about 4 coffees a day, no sugar.Ԝn
Ӊ fail with my regime at weekends because I want to relax.Ԝn
Objectives: Lose at least 2 stone | Tone up
Diet plan: Reduce caffeine intake, aim to drink 8 glass of water a day, switch to skimmed milk, eat more wholegrain based foods for breakfast, try to include protein in all meals, eat brown foods instead of whites such as brown rice and brown bread. Reduce alcohol intake or try alcohol-free wine.
Exercise plan: Try to be active for at least 30 mins each day. Exercise suggestions are cycling, running and tennis. Carry out three 20 min sessions of exercise a week. Concentrate of cardiovascular exercise and resistance training.
Example workout:
- 20 x press ups
- 20 x abdominal crunches
- 20 x star jumps
- 20 x squat thrusts
- 20 x burpees
- 20 x alternate leg lunges (10 on each side)
- Rest for two minutes
Follow Chris @PRFCChris
Author: Laura Davis