You Find Your Why; I ll Show You How. Chris Stevenson, CSCS

Full text

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You Find Your Why; I’ll Show You How

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Bank of America Corporation (“Bank of America”) is a financial holding company that, through its

subsidiaries and affiliated companies, provides banking and investment products and other financial

services .

Merrill Lynch, Pierce, Fenner & Smith Incorporated is a wholly-owned subsidiary of Bank of America

Corporation, and a registered broker-dealer and member of FINRA and SIPC.

Investment products provided by Merrill Lynch, Pierce, Fenner & Smith, Incorporated:

The views and opinions expressed in this presentation are not necessarily those of Bank of America

Corporation; Merrill Lynch, Pierce, Fenner & Smith Incorporated; or any affiliates.

Nothing discussed or suggested in these materials should be construed as permission to supersede or

circumvent any Bank of America, Merrill Lynch, Pierce, Fenner & Smith Incorporated policies, procedures,

rules, and guidelines

.

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Looking Back at

Fitness is Simple

• Fitness isn’t a magic bullet

• Fitness IS being healthy

• Fitness is simple because you have to pick things

up and put them down, you have to move and you

have to stretch

• Fitness isn’t easy because you have to make a

commitment

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Golden Circle

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Soccer Before

Winning games

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Soccer After

Playing better team soccer,

having fun...and winning games

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2

Focusing on fun and teamwork

Helping kids become the

best soccer players they

can be

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Typical Weight Loss

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2

Losing weight

Taking shortcuts

Statistically Speaking…

• A UCLA study that followed

dieting* patients for fewer

than 2 years, found that 23%

gained back more weight

than they lost

• When followed for at least

two years, 83% gained back

more weight than they lost

* Dieting by definition is a

TEMPORARY food plan, it doesn’t

work in the long run

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Weight Loss Success

Improving overall health and

losing weight

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2

Exercising regularly, etc.

Being Healthy!

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What Is Your …

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Now that you have YOUR…

WHY

I will show you HOW through...

CARDIO

STRENGTH

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HOW to do Cardio Training

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2

3

Recommendations:

150 minutes a week of moderate activity

OR

75 minutes a week of vigorous activity

Once you’ve gone through all 3 phases, rotate between phases 2 and 3 for maximum results

Progressions:

Phase 1

Activity

Just Move

Goal

Develop a

habit and

begin initial

conditioning

Frequency (days a week)

2

Duration (each session)

10 minutes

Phase 3

Interval

Training

Get the best

workout in the

least amount

of time

3

25 minutes

Phase 2

Steady State

Develop

overall

aerobic

health

3-5

30-60

minutes

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Aerobic vs. Anaerobic Training

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2

3

Aerobic

Anaerobic

Primary Fuel Source

Fat

Sugar

Duration

Longer

Shorter

Intensity

Lower

Higher

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Fat Burning Myth

Low Intensity

60-65%

High Intensity

80-85%

Total Calories/Min

4.86

6.86

Fat Calories/Min.

2.4

2.7

Percentage Fat Calories

50%

40%

Total Calories/30 Min

146

206

Total Fat Calories/30 Min

73

82

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HOW to do Strength Training

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2

3

Recommendations:

Work all major muscle groups; legs, hips, back, abdomen, chest, shoulders, arms

at least twice a week (with a 48 hour rest period in between sessions)

Progressions:

Phase 1

Goal

Muscle

Memory

Frequency (Days a Week)

1

Sets

2

Reps

10

Weight

Body Weight

or Light

Phase 2

Muscle

Endurance

2

3

15

Lighter

Phase 3

Muscle

Strength

3

4

8

Heavier

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Cardiovascular Training Plan

Cardiovascular Activity

Aerobics class

Ice Skating

Spin

Basketball

Jazzercise

Stairmaster

Bicycling

Jumping Rope

Stationary Bike

Boxing

Kickboxing

Step aerobics

Boot Camp

Martial Arts

Surfing

Dancing

Rock Climbing

Swimming

Elliptical

Rowing

Tennis

Hiking

Running

Walking

Phase 1

Phase 2

Phase 3

Activity

Just Move

Steady State

Interval Training

Frequency

(days a week)

2

3 - 5

3

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Strength Training Plan

Phase 1

Phase 2

Phase 3

Goal

Muscle Memory

Muscle Endurance

Muscle Strength

Freq. (days a week)

2

2

3

Sets

2

3

4

Reps

10

15

8

Weight

Body weight or light

Lighter

Heavier

Legs

Shoulder & Arms

Chest & Back

Squat

Bench Dip

Bench Press

Single Leg RDL

Tricep Kickback

Bent Over Row

Lunge

Bicep Curl

Fly

Pistol Squat

Bicep 21s

Incline Bench Press

Step Up

Lying Tricep Extension

Lat Pull Down

Hamstring Curl

Shrugs

Pull Up

Deadlift

Front Raise

Push Up

Calf Raise

Side Raise

Reverse Fly

Romanian Deadlift (RDL)

Hammer Curl

Seated Row

Butt Lift

Shoulder Press

Single Arm Row

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Now that

you have

your…

WHY

and I have

given you

the...

HOW

Just

Figure

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References

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