2. Thesis Obesity and the lack of fitness arebecoming“large” problems in our society. A multitude of solutionscan beusedtocorrect these problems. Weightlifting, accompanied by proper nutrition, can have positive effects on strength, weight, and the overall health of an individual.
3. Personal Relevance When I was younger I used to fit into the obese category. Finally, one day, I decided to do something about it which was weight lift. I then weight lifted on and off for the next 4 years to get where I am now, more muscle and less body fat.
32. Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.
33. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
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38. Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.
The energy we receive from food is known as the calorie, or kilocalorie (which is the unit found on food packaging known as the Calorie). Different macronutrients have different values of calories and also play different roles within the body). Each is very important and without just one our body cannot function.Picture- http://www.eternity-fitness.com/Images/nutrition-fgp.gifInformation- Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
Protein has a calorie value of 4.5 per gand is very in important in our body for other reasons beside just the fact of the caloric value. A huge reason is its role in the breakdown into amino acids, especially essential amino acids which we do not make in our body, and then its its use in everything that requires AA or protein such as muscles. Without protein your body would not be able to maintain your muscle you have, let alone put new muscle on. A persons daily requirement of protein is proportional to their body weight and also their goal, such as putting on muscle. If you are trying to put on muscle you must eat more protein daily. Vegetarians must eat different foods to receive their daily protein, such as nuts, legumes, and some vegetables (soy).Egg pic-http://farm1.static.flickr.com/185/448971179_c71b0d4d4c.jpgMuscle-http://www.web-books.com/eLibrary/Medicine/Physiology/Muscular/muscle_structure.jpgBeans and Legumes-http://almarose.files.wordpress.com/2008/09/istock_legumes.jpgMilk-http://decideforyourself.files.wordpress.com/2008/05/milk_325.jpgInformation-Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition." Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.
Amino Acids are the building blocks of Protein and there are 3 catagories in which they are placed. Essential Amino Acids, Non-Essential Amino Acids, and Branched Chain Amino Acids. Branched Chain amino Acids include: Leucine,Isoleucine,Valine the important about them are the branches of carbons to other carbons and they comprise about 1/3 of the muscle in the human body. All three of the Branched Chain Amino Acids are considered essential and cannot be manufactured in the body. They are used for burn victims as well as a common supplement for weightlifting.Pic- http://image.made-in-china.com/2f0j00ovtaChuFgWbr/L-Leucine-61-90-5-.jpg
Carbohydrates, simple and complex,are the main mode of calories for our body. This is because when they are broken down they are usually broken down right away to fulfill our energy needs. Simple carbs are broken down quickly and used quickly within the body and cause spikes in blood sugar. Complex carbs are broken down over time and cause a sustained blood sugar level. Simple carbohydrates include things like sugars, while complex include whole grains. If these carbohydrates are not used they get stored in your liver and muscles in the form of glycogen (a chained molecule used for short bursts of energy when in need) for later use.Sugar-http://www.jelks-coffee.com/newshop/contents/media/dots.jpgGrain-http://traumwerk.stanford.edu/philolog/grain.jpgInformation-Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
Fats formerly known as a lipid are found throughout are body and consumed through many foods. There are a couple types of fat: trans, saturated, monounsaturated, polyunsaturated, and then fatty acids. Of these we call two bad, trans and saturated, these are due to the effects they cause in our body. The good fats are polyunsaturated and monounsaturated, these are needed for proper cell growth and function especially the brain which is composed a a great deal of fat. Along with the fats a related group, called fatty acids are need for many things included for cell connection and communication.Information-Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
Out of all of the macronutrients fat has the highest caloric value at about…. This is why in our body if we do not burn the energy we consume in a day our body stores it as adipose, or fat tissue. This has evolved in humans over the many years of our existence for reserves of energy. During times of fast, after we use up all of our free energy and glycogen, our body turns to fat for its energy. The problem with our society is that we do not go through a fasting period, and many people eat high calorie foods, so most it goes directly into fat storage and causes our society to be obese.Picture-http://blahfeme.typepad.com/blahfeme/images/ist2_1051832_fat_man_1.jpgInformation-Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
You can receive many vitamins and minerals from many foods you eat. Some example are fruits, vegetables, milk and fish. These are all needed for proper functioning of the body and some can even effect senses. For instance Vitamin C is needed for connective tissue a deficiency can cause teeth to fall out and connective tissue not to form (scurvy), while an important mineral is iron, and without this we would not have proper formation of red blood cells.Picture-http://protinat.com/store/images/Vitamins.jpgInformation-Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print. DiPalma, Joseph R., M.D. “Vitamins and Minerals.” Grolier Multimedia Encyclopedia. 2009, Web. 3 Dec. 2009. <http://gme.grolier.com/bin/article?assetid=0304690-0>.
Probably one of the most important things to do for a healthy diet is to consume water daily. Without this very important liquid you can die within 3 days depending on conditions. Many important parts of your body are composed of water including your brain (75%) and blood (92%). We use water to: expel harmful substances in our urine, lubricate joints, keep your body temperature regulated (sweat), work in chemical reactions (hydrolysis). A very important role of water is cell function because it creates a gradient and causes flows of many ions, and flow of water (osmosis).Picture-http://www.liquidsculpture.com/images/water/water-drop.jpgInformation-Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
http://www.steroidabuse.gov/These are all considered illegal substances in our country and therefore are bad supplements for that reason. Steroids are replicated forms of the hormones already formed in our body and can cause negative affects such as baldness, liver damage, infertility, etc. Since they are copies of the hormones already in our body they accelerate what they already do in our body. Also since you are receiving more than you need the body then begins to shut down the organ it is produced from and slow down the production of that hormone even after stopping use. This can cause infertility and shown by shrinking of the testicles. Pro-hormones were recently banned because they had very similar effects as steroids. This is because they are molecules in a form that the body recognizes and changed is so it becomes that steroid by adding groups of molecules to them causing the similar if not the same effects. A third illegal substance are methamphetamines used for weight loss which speed up the body similar to epinephrine but to a point where it damages blood vessels and the heart.
Some people even with their diets cannot attain the needed values of nutrition, usually when they have a goal in mind, so some then take supplements to make up for this. Some common supplements are protein (in the form of shakes and bars), Essential and Non-essential amino acids, Plant extracts (for faster metabolism), and Fatty acids such as Omega 3 (for proper cell function). Adding these to their diets will get the user the desired nutrition levels of certain things and then the user will be able to achieve their goals much easier.Picture-http://lbnutrition.com/Catalog/nfoscomm/catalog/images/mm5.gifInformation-Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition." Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.
Whey protein is probably the most common form of dietary supplement taken. This is just protein that is broken down in the body quite quickly and is usually taken after workouts to rebuild muscle. Another popular form of protein to take is cassein and is broken down in the body over a longer time period and is usually taken in conjunction with whey. Both of these together supplement the protein intake of a normal person and cause faster recovery as well as building more muscle
As well as taking the protein to gain muscle and aid recovery people will take Amino Acid blends to add additional AA’s. These are a list of 11 Essential, which we only receive from food and our body cannot make them as well as Glutamine. As your can see the three branched chain amino acids are on here: Leucineisoleucine and valine. Along with the rebuilding of muscles with these AA’s people will take Glutamine to aid in faster recovery. Through much research people have discovered that Glutamine will aid in recovery and speed it up greatly.
Some plant chemicals can be used in our body to mimic effects of hormones in our body. For instance 20-hydroxyecdysterone mimics that of an androgen receptor in our body the same way that would testosterone. This would therefore promote muscle growth but is no considered an illegal steroid but it also does not work as well. Also 1,3-Dimethylamylamine is a plant extract we use to mimic the effects of epinephrine and cause a sympathetic response in our body.
All axons within the body are covered in a myelin sheath. This is created by cells from the surroundings and they cover the axons in fat. This helps speed up the transduction pathway for the nerve cell. Then as the muscle is used more and more new axons grow and more fat is needed to make the myelin sheath. Also fatty acids are used in the formation of new cells because a cell membrane is made of a lipid bilayer.
Creatine is normally found in meat but can be taken as a supplement in order to increase strength and size. The strength increase is done by creatine being a transporter of energy into the cell. This can be done with two types of creatine: monohydrate and ethyl ester. Monohydrate required water for it to be brought into the cell so your cells will be engorged with water when using it. While ethyl ester does not require the water and therefore do not take up as much water. Therefore, ethyl ester you retain most of your size gained while monohydrate you will lose a lot.
Taking all of the nutrients at right amounts will cause a healthy diet and you can change the diet to achieve a couple of goals. If someone would like to stay healthy a balanced diet is just fine for everyday eating. This will give your body optimum nutrition and keep you healthy. If you have certain goals then you can alter your diet from the balanced slightly to achieve this goal. For instance, if you would like to gain more muscle then you should add protein and carbs to your diet, while if you are trying to cut down on fat then you should cut down on carbs and total calories.Information-Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition." Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>. Picture-http://static.howstuffworks.com/gif/usda-calorie-counting-tips-1.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
Muscles are made in your body from protein in response from stress. In order to maintain muscle you must keep stressing them to the level you would like them to stay. They are composed of Actin and Myosin fibers which initiate the way in which all muscle create movement, contraction. All the muscles in your body exist in at least a pair of antagonists. Examples of these are the biceps and triceps as well as the quadriceps and hamstrings.
Muscles in your body have two points which they attach to your bones, allowing movement, a point of insertion and a point of origin. The point of origin is the point where the body should not move, while the insertion point should generate movement. This is done through contraction, which all muscles move.
All muscles require ATP to contract and relax. We receive this energy from the cycle that carbohydrates go through whether it be aerobic or anaerobic respiration. With aerobic being the most common we receive between 32 and 34 ATP for a whole cycle. Without this muscles would run out of ATP and therefore would not be able to contract or relax hence rigor mortis.
Perhaps one of the most popular form of exercise is weightlifting. This is a great way to totally transform your body, and this is due to many attributes that weightlifting causes. First off, weightlifting is very strenuous on the body so it causes a great deal of calories to be burned each workout. Post workouts, hormone levels like testosterone increase, as well as metabolism. An increase in testosterone causes many features including gains in muscle, and this is very important in females because they make very little testosterone at all. An increased metabolism will burn more calories and cause people to become more lean lowering body fat reserves. After gaining the muscle, your body must set aside energy to maintain the muscle gained so even more calories are burned.Picture-http://sg.sea.123rf.com/400wm/400/400/csakisti/csakisti0903/csakisti090300010/4443815.jpgInformation-Web MD. “Building Muscle.” Web MD. Web, 1 Dec. 2009. <http://men.webmd.com/tips>. Weil, Richard, MD. “Weight Lifting.” MedicineNet.com. WebMD. Web. 2 Dec. 2009. <http://www.medicinenet.com/weight_lifting/.htm>.
Weightlifting will increase all of your hormone levels within your body. Some of these include: Epinephrine, Testosterone, HGH or Human growth Hormone, and TSH or Thyroid Stimulating Hormone. Epinephrine would be released during your workout and cause the freeing of glycogen and fat from your adipose tissue for use during this strenuous exercise, it also cause faster beating of the heart, and dilation of blood vessels. Testosterone is another huge hormone in our body released after strenuous exercise, it will cause the body to add more muscle so that the next time you do exercise you will have an easier time doing it. A last important hormone our body produces after exercise is Thyroid Stimulating Hormone this will cause your thyroid to become more active and in turn speed up your metabolism because that’s one of the functions of the thyroid.
This is the period after weightlifting about 30-90 minutes after where your muscles uptake the most nutrition. This is due to the effects of NO and epinephrine both of these flood your muscles with blood through the dilation of blood vessels. This is where it is important to eat the things you want in order to gain muscle including protein and carbs.
These are the different muscle groups.Pic-http://www.midpenchiro.com/uploads/Image/muscle_diagram.jpg
There are many exercises involved in upper body weightlifting. Some very important ones are shown on the slide and these work many of the major muscle groups to see the best results. http://southernpowerliftingclub.com/Photos/bench_press.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
This is a major exercise used to build mainly pectoral and triceps muscles, with the correct amount of weight, sets, and reps one can achieve a great increase in strength for the pushing motion that it works. It is a very popular exercise and is used as a gauge of strength for many people. There are a few variations to this exercise, including: flat, incline and decline all working slightly different muscles more than others within the groups that they work.Pic 1-http://www.true-natural-bodybuilding.com/equipment/bench-presses/maxicam-flat-bench-press-12.jpgPic 2-http://bodbot.com/Images/incline-bench-press2.jpgPic 3-http://2.bp.blogspot.com/_IWEk3eigN9s/SU-30-l9K4I/AAAAAAAAABI/YcKZPbfK8oI/s320/chest-exercises-decline-barbell-bench-press.gifInf-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
This is an exercise using either a controlled dumbbell movement or using the flies machine. Bringing the weight from your arms spread out in a partially bent position then bringing them to the front of your body. Picturehttp://www.fitplusgroups.com/gbr_bsr/111-2igl.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
Another major exercise working mainly the shoulders and back. Slow controlled movement from either behind the head of in front of the head. Press the weight up almost vertically.http://www.staticcontraction.com/images/shoulder.jpgBarber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
This is an exercise that work the biceps muscle group and is a retraction of the arm with weight in hand. Has two heads or place of attachment and this is where the name comes from.Picturehttp://www.elderlycare.net/images/bicep-curl.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
With the use of free weight or machines basically the reverse movement of the curl is used to contract and work the triceps muscle group. The triceps comes from the fact of three (tri) different “heads” or attachments where the muscle attaches to the bone.Picturehttp://photo.mensfitness.co.uk/images/library_UK_10/seated_onearm_overhead_triceps_extension_5335_7.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
There are many slight variations of the crunch and sit-up to work slightly different muscles more than others. But they all work mainly the same muscles the oblique's and abdominals. People use this exercise to get the “6+ pack”.Picturehttp://6packquest.com/gladiator_abs.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
This is a controlled shrugging movement with weight of either dumbells or a barbell. Uses the trapezius muscle mainly which is the muscle to either side of the neck.Picturehttp://farm1.static.flickr.com/64/202877548_4d79cd1281_m.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
Pulling the weight from a extended arm position to hands to the chest. Can be done bent over or upright. Both of these work partially different muscle groups.Picturehttp://www.mothernature.com/images/library/books/PeakCond/Back-6b.GIFInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
These are some weightlifting exercises for the lower body. As with all weightlifting exercises slow controlled reps and posture are key to receiving the correct muscles worked as well as abstaining from obtaining an injury.Pic-http://www.greatweightlifting.com/Legs/images/LegPress/LegPress1.JPGInfo-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. Information-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
Very major exercise working the quadriceps and the glutes. Push weight away from the body by extending your legs.Pic-http://www.greatweightlifting.com/Legs/images/LegPress/LegPress1.JPG
This exercise starts with one’s legs in the bent position. Then while weight is placed upon the ankle region, using the quadriceps, the extension of the leg is attained.Picturehttp://www.bodypowerusa.com/bodysolidpics1/images/GLCE365_Leg%20Extension.jpg
This exercise starts out in the resting position with the legs fully extended. Then with the contraction of the hamstring you bring your ankles toward your butt.Picturehttp://www.bodysolid-gym-equipment.co.uk/usrimage/dib46-leg-curl.jpg
Contraction of the calf muscles raises the heel. This can be done with or without weight.Picturehttp://www.mooreland.k12.ok.us/sports/lifting/Calf%20Raises.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
This is a great exercise that works three major muscle groups in the leg; quads, hamstring, and glutes. This can be done with or without weight and can be done either in a stationary lunge motion or a walking lunge movement.Picturehttp://2.bp.blogspot.com/_tb09mpn5ZGU/R1TUYwU8eNI/AAAAAAAAACo/of4U6dDmb7A/s1600-R/0a1lunges.gifInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
Another two workouts that together work the glutes, inner thigh, and tensor latte. Squeezing in works the inner thigh and glutes, while out works the tensor latte and the glutes. Picturehttp://imrs.uark.edu/media/Hip_Abduction.jpgInformation-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
Over a period of three months I placed Rahul, Josh, and myself on a diet and exercise plan. I acheived great results from this with increases in strength and with Rahul a decrease in weight. Also, overall leanness of us three became much better because our body fat percentages decreased.
http://www.mri-performance.com/training.php
These are graphs showing the weight and also the percent body fat of us three over a period of three months. As you can see Rahul decreased while Josh and I decreased this is due to the different goals we had in mind when making the diet plan. Josh and I wanted to gain a good amount of muscle, which we did as shown by the gain in weight but loss of body fat. Although Rahul lost weight he also gained muscle and became more lean.
