Jared Santos' Recommended Fitness Plan
- Jared Ethan M. Santos
- Mar 13, 2016
- 5 min read
This fitness plan will get you to be more active and change your lifestyle for the better. But success would require full commitment and there should be no shortcuts. We must always remember:
Never give up, keep inspiring your self to improve
Find your motivation, something that keeps you going
There is no easy way to be fit, it takes determination and perseverance to change
Fitness Article
MAN WHO LOST 160 POUNDS REVEALS HIS FULL FITNESS PLAN
Adam wanted to lose weight to fit in and make friends. Along the way, he found a new, fit lifestyle.
Adam Park always felt left out because of his weight. "I couldn't go on roller coasters, swim, ski, or snowboard," he remembers. "By my teen years, I didn't really have any friends. I was never bullied, but I still felt left out because my weight kept me from participating in most of the things kids my age were doing. I was shy, and having to hang back because of my weight added to that. It was very lonely."
Even though Adam and his mother were both overweight, his father and brother weren't, and they kept the house stocked with unhealthy snacks. "I overconsumed calories pretty consistently when I was young, especially when it came to snacks and soda," he says. To make matters worse, Adam admits he sat on the sidelines—and on the couch. Throughout his childhood and into his early teen years, he picked up bad habits.
"We had big family dinners every night with meat, potatoes, and vegetables," he says. "They weren't especially unhealthy meals, but we'd fry things and cook with a lot of oils and fats. That, combined with the snacking and lack of exercise, just made it easy to be overweight."
As he was preparing to enter high school, Adam weighed 315 pounds. Desperate to fit in with his classmates, he realized that getting in shape had to happen now or never.
WHAT WAS YOUR TURNING POINT OR AHA MOMENT? I was starting high school, and I still had no friends. I wanted to start fitting in, which meant that I had to change my lifestyle.
WHAT WAS THE FIRST THING YOU CHANGED? The first thing I changed was my eating habits. I cut out all snacking and stopped drinking anything other than water. If I had to have a snack, I went for something healthy, like a protein bar instead of chips.
WAS YOUR FAMILY SUPPORTIVE OF YOUR DECISION TO GET HEALTHY? My family was behind me 100 percent. They thought my decision to make this change was the greatest thing ever. The most important part was that I came to it on my own terms. My mom has been overweight her entire life and was always told to lose weight, so she was adamant about never telling me that I had to lose weight.
Everyone wanted it to be my decision, and as soon as I made that decision, they stood right behind me. I think they thought that if they pushed me to do it, I might rebel and fight back. I'm glad they waited and let me make that choice for myself.
WHAT DID YOUR FIRST STEPS ON YOUR HEALTHY JOURNEY LOOK LIKE? As soon as I made the decision to start getting healthy, my parents gave me a gym membership and hired me a personal trainer. I couldn't do it all on my own, and they knew that. That was one of the biggest ways they supported me.
They also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy.
[MY FAMILY] ALSO MADE AN EFFORT TO CUT BACK ON KEEPING UNHEALTHY SNACKS IN THE HOUSE AND BOUGHT MORE FRUITS AND VEGETABLES FOR ME TO EAT. THEY CLEANED OUT THE BASEMENT SO I COULD SET UP A HOME GYM. THEY REALLY DID EVERYTHING THEY COULD TO HELP ME GET HEALTHY.
HAS YOUR TRANSFORMATION LED TO HEALTHIER HABITS FOR THE REST OF YOUR FAMILY? The rest of the family has tried to adopt some of my eating habits, and my mom has lost 30-40 pounds. They go for walks and eat healthier snacks now. It's been a positive change for the whole family.
HOW DID YOU START TO INCORPORATE FITNESS INTO YOUR LIFESTYLE? The only piece of exercise equipment we had was a treadmill, so that's where I started. Within the first couple months, I started to see weight come off, just from walking and running on the treadmill daily. I also noticed I had more energy. I was happier and more outgoing. When I walked by the mirror, I would look at myself, whereas before I avoided my reflection.
WHAT WAS THE MOST CHALLENGING THING FOR YOU AT THE GYM? At first, my confidence was shot. I was so self-conscious that I didn't want my trainer taking me out on the floor. We used a private room at the gym instead.
Once I learned proper form and developed better balance so I wouldn't fall, I was able to work out on the floor with everyone else.
HOW DID YOU CREATE THE MEAL PLAN YOU USE NOW? Bodybuilding.com helped me figure out my meal plan. After reading through diet plans on the site, I started increasing my protein intake and moderated my carbs. Eventually, through a lot of trial and error, I took those basics and turned them into the diet that works for me.
Fitness Plan
Weekly Workout Plan Checklist
If you’re between 18 and 45 years of age and have an average level of fitness, this workout ― designed by fitness expert Lana Titus ― is for you.
Monday: Do 30 minutes of Cardio
Try biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.
Tuesday: Arms
Bicep curls, 10 reps
Triceps kick-backs, 10 reps
Shoulder presses, 10 reps
Repeat this circuit two more times.
Wednesday: Abs and Obliques
Crunches, 20 reps
Bicycle crunches, 20 reps
Oblique crunches, 20 reps
Plank, hold for 30 seconds
Side plank, hold for 30 seconds on each side
Thursday: Lower Body
Walking lunges, 10 reps on each leg
Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable
Calf raises, 30 raises with both legs, then 15 on each leg
Jump squat, 10 reps
Repeat this circuit two more times.
Friday: Cardio
30 minutes of cardio of your choice (see Monday for more details)
Saturday and Sunday
Rest
Healthy Diet
A 7-Day, 1200-Calorie Meal Plan
Part of sliming down involves a simple, sensible exercise and eating plan. Here's a week-long menu for our Lose 20 Pounds Fast Diet program: Over the next 90 days you should aim to consume 1,200 calories a day plus calorie-free beverages as desired, and take a multivitamin and a 400-milligram calcium supplement daily.
View the meal plan at http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/.
Remember that this fitness plan is not the only way to achieve fitness. There are also other methods and plans that may be suitable for you. But just remember that these plan will only work if you are fully determined and committed to changing your lifestyle to a healthier one. Life is short, therefore it is up to us if we want to live a longer and healthier life to enable us to make the most of it.
"Hard work beats talent when talent fails to work hard" - Kevin Durant
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