What to do with
OBESITY?
|
Center
for Disease Control and Prevention Phone #: 1-800-273-8255 |
|
Why Obesity?
Obesity
is considered one of major health problems in America, it is an
disease that involving large amount of excessive body fat in an person's body.
According to the Centers for disease control and prevention (CDC), obesity can
cause a person to have costly diseases like heart disease, stroke, type-2 diabetes and worst cancer. The outcome of obesity also leads
to negative behaviors like bullying, and it is known bullying causes mental
health issues which leads to suicidal thoughts and actions which cannot be
undone. It is important to educate the public and let everyone know it is an
issue that America cannot wait for obesity to destroy the health of the
American people. Let it be known that obesity can be beaten!
How it has effected
America?
According to the CDC the obesity of adults from 2017-18
was 42.4% comparing to 23% from year 2005, It has increased tremendously. It is
estimated that one out of three adults are considered obese and those individual might suffer from heart disease or cancer. And
child ages 2-19 obesity rate is about 18.5% in the United States, it is known
being obese in an large crowd environment like school,
obese children will more than likely be bullied, shamed by being fat. These action though have consequences and forbidden in
school ground but it happens every day, too many unknown cases go by because victims
decides to stay silence because they are ashamed of who they are and afraid to
speak out that could embarrasses them even more, thus distance away from people
which are the worst situation because it can develop suicidal thoughts and self-harm.
What can I do to lose my obesity?
Everything comes from experience, so the best way to not
to be obese is to consult with an expert on body building like a personal
trainer, they have the experience and expertise on how a person's body work and
imply the right instruction. Don’t be afraid to express yourself because some
of them have being there before they know what is like being body shamed and
will be more than happy to help and encourage you to be better and do better. With
that, every trainer will tell you six packs are made in the kitchen, if you
want to lost weight you have to be on calorie deficit,
this means to eat less calorie than your body will burn a day. it is very important
to make your diets consist of healthy food each week like oak meals, sweet potatoes,
chicken breast, and rice. Everything below is only an portion
of what you will be expected see what an personal trainer can do for you.
The physical
element:
For starters, you can simply follow along these simple
instructions and start your weight loss transformation.
|
Date |
Session |
Instruction |
|
Monday |
Test day |
·
Do as
many pushups as can you until fail, write that number down on an piece of paper or journal, rest 2 for minutes, do 2x of
that number. ·
Run an mile and record the time so you can write it down on in
your journal. |
|
Tuesday |
Legs,
cardio |
·
3 sets
of squats, start set one with 25 reps and increase each set by 10 reps. ·
Rest 12
seconds in between each sets. ·
Walk for
30 minutes |
|
Wednesday |
Biceps,
back |
·
3 sets
of bicep curls, start with 15 reps and decrease each reps
by 5, and add more weights each set. ·
Complete
an push-ups of 1-5, if you can’t do one just hang on
the bar for long as you can, rest 2 minutes and start again for total of 3
sets. |
|
Thursday |
Chest,
triceps |
·
Start
bench with the bench bar and warm up with those, increase weights by 5 for
total of 3 sets. ·
Do the
same thing now using the dumbbells. ·
3 sets
of triceps pushdowns for 15 reps |
|
Friday |
Abs, cardio |
·
Get down
push-ups position and hold that position for 1 minutes. for 2 sets ·
1 minutes of crunches, don’t worried about the reps as long as you're doing
the right form. For 2 sets |
|
Saturday |
Test day |
·
Just like
Monday, push for your limit! |
|
Sunday |
Rest |
·
Let your
body rest and recover. Write down your weight into you're
journal. |
The
dieting element:
Remember “if it
was easy then everyone would do it”. In able to lose
weight and be healthy, diet is the most important element that must be included,
but it won’t work if you switch it up all of the sudden you're body needs to adapt
and get use to the food you put in. To start you can continue to eat your normal
food but decrease you're intake by 40% and start to
eat proteins like eggs and chicken breast. Slowly replacing the junk food with
healthy food that you like, this doesn’t means junk
food are banned, you can consume them on your rest days which to personal trainers
are consider the cheat days. Protein shakes are not necessary as you are in the
process of losing weight, but if you're are looking to gain muscles then
protein shake is an good bonus to add on you're diet.
The healthy
lifestyle:
Before you
decide to out the work in, it is important for you to take an
moment alone and get to know yourself an little bit better than you thought you
know. Write down the goals you want to achieve, short and long term are equally
important. and when your putting the work make sure you
are happy, that is the ultimate goal because if you are not happy then quickly
you will give up the training and go back the same old you, thus you will have an
threshold that you will never overcome, it will hold you down and keep you
there if you let it, but NEVER underestimate yourself and think there is no way
out, there is always an way out you just have to find yours no matter how long
it takes. Happiness is the key to an healthy lifestyle.
If you have followed with everything here and above you
will fight off obesity and live an happy lifestyle that you chose the live in.
Mingyue Hou takes full responsibility for the information
posted. The information on this page represents that of Mingyue Hou and
not that of California State University, Sacramento