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The way that your body works is very comparable to the way that a car runs. If your car is given premium gas, well kept, oil changed often, it will run very smoothly for a long time. On the contrary if you give your car diesel, never change the oil, and treat it poorly it will run but not for long. The same is true with your body if you feed it the right things it will continue to grow and function without hiccups. For your muscles to grow and gain strength you need to be consuming foods with high levels of protein as well as carbohydrates and fats to keep your muscles maintaining energy. A great breakfast that encompasses these necesites would be and egg bake cooked with broccoli to get your protein and a bowl of oatmeal to get your carbohydrates. For lunch a proficient meal would be a sandwich containing lean chicken as well as any type of cheese. To compliment that there should be vegetables and fruits to add variety to your meal. This will get you more protein as well as the carbohydrates and fats that you need to function. Dinner could be a grilled salmon along with come Greek yogurt. The most important part of nutrition is hydration. Staying hydrated with lots of water and occasionally sports drinks is very important to maintaining a smoothly functioning body. This applies to me in my personal life on a daily basis because if I don’t eat that way my body will feel sluggish and slow during every practice and game.

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According to MayoClinic.com there are 5 steps to creating your personal workout plan. To start you need a baseline assessment of your fitness, that way you have something to compare your progress to as you move forward. They recommend these simple testing exercises...

Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)

How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)

How many standard or modified pushups you can do at a time

How far you can reach forward while seated on the floor with your legs in front of you

Your waist circumference, just above your hipbones

Your body mass index

Now depending on what goal you have in mind will change the workout plan that each person has. Step 2 is designing your fitness program. MayoClinic.com suggests that you think about what a great final fitness looks like to you. Once you have that in mind, create a balanced workout schedule to get you to the place you want to be physically. This website suggests 75 minuets of intense physical activity each week. Step 3 talks about writing down your goals on a physical piece of paper and putting it somewhere to remind you where you are now and where you want to be. Motivation is half the battle when it comes to working out. Step 4 gives tips on how to start and in what ways to start such as beginning slowly and gradually increasing weight, time, reps, whatever it may be to create a more difficult environment. Step 5 is monitor your progress. Always have some sort of organizational system in place to keep track of where you are at. That way you can brag to all of your friends and siblings how far you’ve come. This applies to me because I don’t have the same body types as some of my friends or family members. That being said I need to take a different approach to the way that I work my body.

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According to nationwidechildrens.org a teenager needs around 9 to 9 1/2 hours of sleep each night, but average around 7 hours of sleep each night. When your body is sleeping that is the time it does the most recovering. Yes your body is working and getting you stronger through the workouts which are fueled by the nutrition you choose to put in your body, but at some point there needs to be time to recover. A steady and consistent sleep schedule of 9 to 9 1/2 will be sufficient to ready your body to do it all over again. This applies to me because I don’t get enough sleep at all but I have tried to start to do my homework earlier so that I can get to bed at a reasonable hour. That way during sports I am well rested and recovered and able to preform at a high level.

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Recovery is arguably the most important aspect of maintaining muscle and gaining it as well. Without the proper rest recovery plan, the risk of injury to your body increases dramatically. To start before and after every instance you are physically active you need to do a stretching routine. Before the workout starts, your body will benefit from a dynamic stretching which means moving while stretching to warm up your body. This will help prevent injury and out your body in the best possible position to benefit from the workout that you will do soon after. Once you have completed your workout you will need to to static stretching which means stretching while not moving. This will lets your muscles relax and help prevent soreness in the preceding days. This applies to me similar to the sleep schedule portion because if my a body is soar right before a game I know for a fact that I will not be able to preform at the level I know I can.

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Works Cited

“5 Steps to Start a Fitness Program.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 24 Oct. 2019, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269?scrlybrkr=de0607ec.

“Sleep in Adolescents.” Nationwide Children's Hospital, www.nationwidechildrens.org/specialties/sleep-disorder-center/sleep-in-adolescents.

Tinsley, Grant. “26 Foods That Help You Build Lean Muscle.” Healthline, Healthline Media, 21 Jan. 2018, www.healthline.com/nutrition/26-muscle-building-foods.
“Muscular System.” Teen Health and Wellness, Rosen Publishing Group, Inc., June 2015, teenhealthandwellness.com/article/241/muscular-system. Accessed 10 Jan 2020.

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Works Cited

MacCormick, Tom. Muscle Gain Nutrition Guidelines. www.google.com/search?q=muscle+gain+chart&safe=active&client=safari&hl=en-us&tbm=isch&source=iu&ictx=1&fir=m-6tqinEYFV-1M%253A%252CschWBKaowoeC4M%252C_&vet=1&usg=AI4_-kQC82DGYr3bJNXJzCRsDuF_Mf8M4w&sa=X&ved=2ahUKEwiuu-m_kfrmAhWH2FkKHXIyBL8Q9QEwA3oECAcQKg&biw=1127&bih=732&dpr=2#imgrc=m-6tqinEYFV-1M:

“The Pyramid of Muscle-Building.” The Pyramid of Muscle-Building, Health and Medicine, 7 Mar. 2016, www.slideshare.net/sboy2016/the-pyramid-of-muscle-building-59223536.