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Sample Exercise Training Program and Diet Plan Example

Exercise Program; Muscle building


In this training program, you intend to build lean muscle mass and improve fitness. It is important to thus establish your starting point.


Name: Johnny stick
Age: 23
Sex: Male
Weight: 68kgs
Height: 6ft 2in
BMI: 19.65

According to your individual statistics, it is important to note that your BMI is on the lower portion of that which is considered average for your height (18.5-25). This is still workable though.
Effective relationships

The way we relate with one another during training must be set down as a guideline if we are to be on the same level. By ‘we’ I mean you, me and the rest of the trainers in the vicinity.

Sample Exercise Training Program and Diet Plan Example

You as an individual must ensure that you maintain your ability to endure these exercises by doing what is required when and how. I mean that I expect a great degree of self-discipline in your nutrition and training regimen. I also expect mutual trust between you and me. This is important if I am to guide you through to the desired goal. This should be coupled with reasonable obedience. It is obviously impossible to force you to do anything, but if I believe it is essential, I will expect you to obey religiously. This maintains my commitment to your success. I also expect you to be fearless enough to be candid. This makes sure that I maintain your interest, development and well-being. In this, I expect you to at least inform me of absenteeism, health issues or emotional issues that may affect the program (UK).

Within the training space, also form constructive relationships. This is between you and the rest of the trainers and trainees. I would encourage finding those who are one or two steps ahead of you. This creates good competition and motivation (Wagner et al.). I would also expect you to gravitate toward the older more experienced trainees. This is common and okay. But be careful to pick only the essential tips, as many of them may be at a more advanced level. Never compete or compare with their training. This is often a recipe for injury and loss of motivation. Keep your training focused and well paced.

Principles of Exercise and Principles of Training

The basic underlying principle/aim is to become better, faster, fit and healthier.This means that you must maintain a healthy diet, proper workout regimen and positive attitude throughout. There are seven main principles.

  • Individuality-this refers to your specific abilities based on your genetics. It means that what you find conducive for proper training may be excessive or inadequate for another.
  • Specificity– this refers to the nature of an exercise and where it targets. Each activity designed acts on a specific part of your body or related parts for a particular outcome. For example, cardio for a healthy cardiovascular system
  • Progression– this is the ability to transcend plateaus in an aim of the peak performance or body you are hoping to achieve.
  • Overload– this refers to the ability and tendency to push your body that extra mile for the body to adjust and achieve a new level of performance. It works in tandem with progression to achieve the desired result
  • Adaptation– this is when your body adjusts to the new level of exercise and begins to become more efficient at it.
  • Recovery– this is the period of rest inter exercise and intra exercise that allows for tissue healing, regeneration and energy build up for the next exercise.
  • Reversibility– like all systems, a lack of input leads to a fall to the basal state. The same applies to muscles. Lack of proper and constant training leads to atrophy and decrease in power and size of muscles (USA Triathlon)

The basic training regimen is as follows;

Training Frequency: 4 days
Training Days: Monday, Wednesday, Thursday and Saturday
Total duration: 6 months
Sets per Exercise: 3 sets
Inter set rest period: 2 minutes

Day Exercise
Monday Core and cardio Crunches Treadmill Sit ups Torso leg lifts
Wednesday Legs Light extensions Lunges Free weight squats Box hops Hamstring pulls
Thursday Chest And cardio Incline bench press Flat bench press Chest flies Press ups Treadmill/track
Saturday Back and shoulders Military press shrugs Dumbbell above head lifts Dead lift Rowing
Sunday Rest, recovery and reflection

(Muscle & Fitness)

Barriers to Training

It is essential to outline and deal with barriers to training. They may either be medical, psychological or environmental. Each of them will be dealt with as required.

Any medical conditions present such as your healing fracture femur will prevent us from going straight into heavy quadriceps exercises. We will work with light power and bulking training as a start. This is until we are sure of proper recovery.

Psychological barriers also exist. I would naturally not expect one hundred percent outcome or commitment to every day and every regime. But, this does not excuse laziness or despair. We will work with your motivation and energy as we build. This is often a multi-factorial matter that includes fear, social factors, injury and diet; therefore we must ensure the basics are first satisfied. I will also require you to be frank with me as your trainer. This way I can understand you as an individual with certain beliefs, attitudes or aversions. Remember always to believe in your ability (Publications).

Environmental factors are those that are about your training area. We will not work on track and field if it is snowing; neither will we work on the bench press while the big boys line up to stack the weights. We will work around such barriers to ensure that at any given time you are getting the productive workout.Some other obstacles that may arise may be time related. This we will take into account as we tailor fit your workout schedule. (www.healthxchange.com.sg)

Adherence to Training

Adherence to training is your ability to stick to a particular exercise regime until the expected result is achieved. Numerouse scenes come into play but the important one is personal motivation. This means that I cannot force or impose the maintenance of training on you. It also means that you have to achieve a high enough motivation to pull you through the hard training cycles that will ensue.Six months is considered the make or break when it comes to a particular exercise as most exercisers break before this.

Our approach will be centered on what you need and hope to achieve. Based on that I will advise you to get a collection of pictures of what you wish to achieve and paste them in your locker or as your screensaver. An example is the training pictures of Arnold Schwarzenegger if that is what you aim to achieve. I will also ask you to have a personal collection of autographed motivational quotes that you keep as mantras. Music also helps psychologically set the pace for your training once you get the hang of things. Often, high energy music aids high-intensity training and on the same, you should keep track of your successes. These may be pictures or measurements of weight and muscle circumferences. Finally, don’t forget to seek challenges. These break plateaus and set you up for mental and physical growth. These include counting extra reps and finding matched training partners. When you are ready and willing, I will also enroll you into weight lifting competitions to boost your motivation (Ptdirect.com).
I will provide manageable exercises that will make sure you ease into training intensely. This will prevent mental fatigue or despair. Think of it as a stair at a time versus a never ending ramp.
I will also provide competitions that will encourage training. These will be based on training goals to be achieved. An example is fastest lap time in cardio training and fastest repetitions in power training. Lastly, always remember to take a break or request a change in the training when necessary. We will work on this together. A bored mind is as real as a broken screwdriver.

Healthy Eating

It is important to eat healthy foods, maintain a proper fluid intake and supplementation if necessary. This is because; your body is like any machine with the fundamental principle of ‘garbage in, garbage out’. It, therefore, goes without saying; proper intake always gives a good result. The benefits of proper diet include;

  • Decreased time of recovery
  • Increased energy
  • Decreased loss of muscle tissue in-season
  • Increased stamina
  • Decreased percent body fat
  • Injury prevention
  • Improved overall health

In a muscle building, it is important to note that the energy requirements are high; thus carbohydrate demand is high. Due to the growth and repair of cells, the amino acid demand is also high. Essential to note is that excess protein is counter-productive, as it will often be catabolized into glucose & fatty acids. Also, avoid eating high protein meals two or three hours prior to an exercise or its competition. Fats are also important, but maintain them at a low volume.

Mineral and vitamin intake should also be high as they are essential co-factors and co-enzyme compounds. The input amount is directly proportional to your age, weight, exercise program and basic metabolic rate. These requirements translate to more meals in a day, greater quality and general bulk.

For your age, a daily requirement of calories will amount to about 42cal/kg/day. For your weight of 75kgs, this is equivalent to 3150cal. This should be split into 5-6 meals per day.As your body is approximately 70 percent water, always maintain healthy fluid intake. Include supplementation of FDA approved supplements such as phosphor-creatinine if necessary.

Meal What to Eat
  Calories Carbohydrates Fats Protein Vitamins and Minerals Water
1 600 42 22 47 Prescribed amount in tablets At least 1 glass
2 678 77 15 65 Prescribed amount in tablets At least 1 glass
3 578 58 13 61 Prescribed amount in tablets At least 1 glass
4 713 64 11 59 Prescribed amount in tablets At least 1 glass
5 501 40 19 42 Prescribed amount in tablets At least 1 glass
6 457 30 12 60 Prescribed amount in tablets At least 1 glass


Contraindications and Safety

There are merits and demerits to all things including exercise. Most of them revolve around medical conditions and individual physiology. Some are based on the training program, area of practice, and instruction.

Medical Conditions

Any pre-existent heart conditions are the first risk factor. It is crucial to seek an opinion from your personal physician prior to embarking on any training regime. The heart, being the central cardiovascular organ, has to be in fair in good condition to facilitate effective training. This is important to consider, preventing the outcome of cardiovascular failure in the process of exercise. It is also important as the overall result of the activity is dependent on tissue blood supply. Suffocated cells do not utilize nutrients efficiently and thus do not grow adequately.

Skeletal issues are the next most important issue. Acquired or congenital deformities, pre-existent conditions/diseases, and structure play a great role in the overall ability of the body to sustain heavy weights and build/support powerful muscles. It is therefore of paramount importance to have a healthy skeleton as a frame on which muscle will be built and supported.

Renal problems also are a contraindication. In building muscle, muscle is destroyed. This produces large amounts of creatine, myoglobin, and potassium. Due to the high calorie and protein rich diet, metabolic wastes also flood the kidneys. Healthy kidneys are essential for excretion and general homeostasis that is important if you expect to have healthy rapid and powerful muscles. It also produces hormones such as glucocorticoids necessary for proper blood glucose balance and also metabolizes vitamin D for bone growth (Liv.ac.uk)

Drug and substance abuse may be an obvious contraindication. This is due to the magnitude of adverse systemic side effects associated with drug abuse. This refers to any drug used inappropriately. Of importance mainly are alcohol, smoking and some supplements such as anabolic steroids and stimulants. Alcohol destroys the liver along with its positive effects in exercise. It also damages the brain, heart, arteries, kidney and digestive system. It is also a potent vasodilator and diuretic. Smoking has almost similar target organ damage and effects of alcohol. But its primary organ of destruction is the lungs. These are essential for tissue oxygen supply. Anabolic steroids often lead to the rapid growth spurt, but these are accompanied by a plethora of metabolic abnormalities that outweigh its benefits.

The psychological state is the final contraindication in this report. There are many conditions that allow training to proceed uneventfully. But, some such as bipolar disorders, epilepsy and Schizophrenia are obvious risk factors to the trainee and trainer.

On matters of safety; always wear the right attire, seek professional assistance, train sober and maintain healthy limits to training. (Motivate to Move)

In your case, we shall consider the pre-existent fracture femur as we work on leg power increase. This will have us increase the intensity of training on one leg until bulk and strength catch up is achieved.

  • Corleone, Jill. ‘Meal Plans For 6 Meals A Day | LIVESTRONG.COM’. LIVESTRONG.COM. N.p., 2015. Web. 11 May 2015.
  • Liv.ac.uk,. ‘Renal Endocrine Functions’. N.p., 2015. Web. 11 May 2015.
  • Muscle & Fitness,. ‘The Complete 4-Week Beginner’s Workout Program’. N.p., 2015. Web. 11 May 2015.
  • Motivate to Move,. ‘Contraindications Of Exercise’. N.p., 2015. Web. 11 May 2015.
  • Publications, Harvard. ‘What Are Your Barriers To Exercise? – Harvard Health’. Harvard Health. N.p., 2015. Web. 11 May 2015
  • Ptdirect.com,. ‘How To Improve Attendance And Adherence — PT Direct’. N.p., 2015. Web. 11 May 2015.
  • UK, SkillsActive. ‘Code Of Conduct‘. Exerciseregister.org. N.p., 2015. Web. 11 May 2015 USA
  • Triathlon,. ‘7 Principles Of Exercise And Sport Training‘. N.p., 2015. Web. 11 May 2015.
  • Wagner, Gina et al. ‘Strength In Numbers: The Importance Of Fitness Buddies’. Experience Life. N.p., 2012. Web. 11 May 2015.
  • www.healthxchange.com.sg,. ’10 Common Barriers To Exercise And How To Overcome Them’. N.p., 2015. Web. 11 May 2015.

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