By Andres Matiz Vincent Nguyen Cynthia Muñoz Andrew Robertson · 2018-09-09 · Andres Matiz Vincent Nguyen Cynthia Muñoz Andrew Robertson. Guide to Healthy Living By Andres Matiz

By

Andres Matiz

Vincent Nguyen

Cynthia Muñoz

Andrew Robertson

Guide to Healthy Living

By

Andres Matiz

Vincent Nguyen

Cynthia Muñoz

Andrew Robertson

iii

Table of Contents

Introduction .........................................................................................................................v

Chapter 1: Exercise ............................................................................................................3

Workouts for Women

Beginning.............................................................................................................................................. 3

Intermediate .......................................................................................................................................... 4

Advanced .............................................................................................................................................. 5

Workouts for Men

Beginning.............................................................................................................................................. 6

Intermediate .......................................................................................................................................... 7

Advanced .............................................................................................................................................. 8

Chapter 2: Dietary Guidelines...................................................................................11

Carbs / Fruits & Vegetables ................................................................................................................... 11

Dairy / Protein / Sugar, Salts & Fats / Water ......................................................................................... 12

Tips for Success ..................................................................................................................................... 13

Chapter 3: Emotional & Mental Health..............................................................17

Advice .................................................................................................................................................... 17

Meditation Techniques ........................................................................................................................... 18

Frequently Asked Questions .......................................................................................19

Index ..........................................................................................................................................21

Works Cited ..........................................................................................................................23

Introduction v

Introduction

In today’s world of constant hurry and ever present fast food chains strategically placed for your

convenience, it’s 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.

1

Exercise 3

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

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


3 sets stability ball squats

3 sets forward lunges

3 sets lying abduction (See Figure 1.3)

3 sets lying leg curls


Saturday: 30 minute brisk walk

Sunday: Off

Figure 1.1

Figure 1.2

Figure 1.3

Intermediate

Monday: Cardio + Toning



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)

Tuesday: Off


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

Thursday: 20 minutes stationary bike

Friday: Cardio + Lower Body

3 sets barbell side lunge



5 minute cool down


3 sets barbell side lunge (See Figure

1.6)

3 sets bridges

3 sets seated calf raises

Saturday: 20 minutes stationary bike

Sunday: Off

Figure 1.4

Figure 1.5

Figure 1.6

Exercise 5

Monday: Cardio



10 minute stationary bike

10 minute elliptical trainer

5 minute cool down

Tuesday: Toning Upper Body



3 sets bicep curls

10 minute cool down on treadmill

Advance

Figure 1.7

Wednesday: Off

Thursday: Cardio



10 minute stationary bike

10 minute elliptical trainer

5 minute cool down treadmill

Friday: Toning Lower Body


3 sets dumbbell lunges

3 sets plank on stability ball (See Figure

1.8)

5 minute cool down on treadmill

Saturday: Core

3 sets plank on stability ball

3 sets kneeling rollout with ball


3 sets reverse crunches (See Figure 1.9)

Sunday: Off

Figure 1.8

Figure 1.9

10 minute interval training

treadmill

on

5 minute cool down


3 sets plank (See Figure 1.11)

3 sets bent knee hip raises

Beginners

Monday: Upper Body

3 sets lat pulldowns

3 sets bench press

Workout Routine for Men

3 sets dumbbell bicep curls (See Figure

1.10)


3 sets triceps pushdowns with rope

3 sets dumbbell press

Tuesday: Off


5 minute warm up

Thursday: Off

Friday: Lower Body


3 sets seated calf raises

3 sets seated leg extensions


Saturday: 30 minute brisk walk

Sunday: Off

Figure 1.10

Figure 1.11

Figure 1.12

Exercise 7

Monday: Chest + Triceps

Intermediate


4 sets bench 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 plank

3 sets bent knee hip raises

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

Saturday: Shoulders

3 sets dumbbell press (See Figure 1.15)

3 sets dumbbell shrugs


Sunday: Off

Figure 1.13

Figure 1.14

Figure 1.15

Monday: Chest

2 sets bench press warm up

3 sets bench press (pyramid)


Advanced

3 sets 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

Thursday: Legs

2 sets squats warm up

3 sets squats

3 sets leg press


3 sets standing calf raises

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 preacher curls

3 sets skull crushers

3 seats triceps kickbacks

Sunday: Off

Figure 1.20

Figure 1.21

Figure 1.21

9

Dietary Guidelines 11

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 body’s blood sugar and insulin levels. Bad refined carbs have the opposite effect,

digesting quickly and fluctuating your body’s blood sugar and insulin levels.

Eat 6-11 servings of healthy carbs a day. One serving may consist of:

o 1 bread slice o ½ 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 ½ a can of fruit

Eat 3-5 servings of vegetables a day. One serving may consist of:

o 1 cup of raw spinach o ½ 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 ½ 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.

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.

Dietary Guidelines 13

Tips for Success

At first, slowly establish your new healthy eating habits. Don’t 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 don’t want to focus on eating less, just healthier.

You don’t need to swear off certain foods entirely. Just make sure to treat yourself

in moderation.

USDA Food Pyramid

Fig. 2

15

Emotional Health 17

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

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

Frequently Asked Questions 19

Frequently Asked Questions

Do

Write down your fitness goals. You’re 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, you’ll

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.

Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase

the intensity of your workouts.

Diversify your workout routine. If you do the same exercises day after day, you’ll 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.

Don’t

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, don’t expect it to come off overnight--you’ll 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 21

Index

antioxidants, 11

bicep curls, 3, 4, 5

blood sugar, 11

calcium, 12

calories, 11, 13

carbs, 11

closure, 18

concentration, 19

cool down, 2, 3, 4, 5, 6, 20

crunches, 2, 3, 4, 5, 6

deadlifts, 6, 7

dumbbell, 2, 3, 4, 5, 6, 7

dumbbell press, 3, 5, 6, 7

Emotional, iii, 18

exhale, 18

extensions, 5, 6, 7

Fats, iii, 12

fiber, 11

Figure, 2, 3, 4, 5, 6, 7

Friday, 2, 3, 4, 5, 6, 7

inhale, 18

interval, 2, 3, 5, 6

knee, 2, 5, 6

lateral raises, 3

lunges, 2, 4, 5, 6, 7

Meditation, iii, 18

Monday, 2, 3, 4, 5, 6, 7

negative emotions, 18

neutrality, 18

nutrients, 11

problems, 18

Proteins, 12

pull-ups, 6

pushups, 2

Salts, iii, 12

Saturday, 2, 3, 4, 5, 6, 7

Shoulders, 6, 7

squats, 2, 3, 5, 6, 7

stability ball, 2, 3, 4, 5, 6, 7

Sugars, 12

Sunday, 2, 3, 4, 5, 6, 7

Thursday, 2, 3, 4, 5, 6, 7

treadmill, 2, 3, 4, 5, 6

Tuesday, 2, 3, 4, 5, 6, 7

vegetables, 11, 12

vitamins, 11

warm up, 2, 3, 4, 5, 6, 7

Water, iii, 12

Wednesday, 2, 3, 4, 5, 6, 7

Works Cited 23

Works Cited

“Fitness Workouts for All” Fitness Magazine. 2013. Official Fitness Magazine’s Site.

December 7, 2013. http://www.fitnessmagazine.com/workouts

“Improving Emotional Health” HelpGuide. 2008. Help Guide Website. December 3, 2013.

http://www.helpguide.org/mental/mental_emotional_health.htm

“Dietary Guidelines” 2010. Government Sponsored Health Website. December 6, 2013.

<http://www.health.gov/dietaryguidelines/>

Documents

By Andres Matiz Vincent Nguyen Cynthia Muñoz Andrew Robertson · 2018-09-09 · Andres Matiz Vincent Nguyen Cynthia Muñoz Andrew Robertson. Guide to Healthy Living By Andres Matiz