Question

General Programming Exercise (Homework)
Jill is a 25-year-old graduate student from Brazil. Her goals are to (1) lose fat and improve body composition, and
(2) improve her overall fitness ability. Jill has done a few boot camps and yoga/Pilates classes. She is healthy, but
often gets some pain in her knee after running. She guesses she would like to lose about 10 pounds, but she
doesn’t want to get “bulky”.
3.1 Prescribe a very general weekly fitness plan for Jill, including activity types, duration, and intensity.
Provide some reasoning for the plan you chose.
3.2 Chose one day from Jill’s general plan, and design a workout for that day.

Answer 1

WELL, JILL is a healthy and a very young women. AS stated she needs to loose only 10 kg but she have slight knee pain.

Answer 1 & 2. repeat it every day

As JILL had already taken yoga classes so it would be easy for her if she starts her day by drinking some warm water and then do some yoga for about 30 minutes in a peaceful environment.

She should start her yoga with surya namaskar as it is a full body excercise and also as she suffers from knee pain then she should add some yoga poses that helps in knee pain like Tadasana ( mountain pose), Utkatasana ( chair pose ), Virabhadhrasana ( warrior pose ) etc.

Yoga would give her a positive vibes to start a fresh day and mental peace. It also has its action on every part of the body and gives body a good shape, flexibility and posture.

Then she should a heavy and healthy breakfast so that could have energy for whole day work. Also add salad and green vegetables and fruits in her diet.

Moderate lunch and then moderate intensity exercise in evening. she should have a full body exercise routine in which every muscle is involved like squats, lounges, mixed with judo excercises etc at home without any heavy instruments. In the night, Jill should have a very light dinner.

Supplements like spirulina can be added in the diet routine because it is a blue green algae which has all the required nutrients because weight loss can lead to mineral deficiences in the body. Spirulina helps in fat loss and I have practically seen results with it. NEVER SKIP ANY MEAL.

well, I did not recommend any heavy diets and supplements in this routine as they are of no use because a person will not be able to follow that routine on the daily basis. May be you once loose your weight speedly with heavy excercises and supplements but these things also have adverse effects when you stop using them like lax muscles, stretch marksetc. I have recommended a very simple daily basis routine which a person can follow without joining gym. AND one can always use stairs instead of lifts. With this simple routine, you will be able to loose 10 kg in 2-3 months.