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resistant training -focus on high weights low reps. eg a deadlift- 5 reps 3 sets.

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He should ideally stop smoking as this bad habit could lead to serious health conditions such as cancer, however hes seems to be a very busy man with a lot of stress so maby we should give him a break and let him have a couple of fags 👍

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-needs to include breakfast everyday, especially if he is training in the morning otherwise he will lack energy for the session and not recover properly.
-keep up and increase his intake of protein after a session to help his muscles recover and build.
-increase his water intake as he is at risk of dehydration when he's only drinking one bottle a day.
-decrease alcohol intake as he is over the recommended units per week

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He needs to drink more fluids, preferably water and also reduce his alcohol intake as this could cause dehydration. He should also eat breakfast as he currently is not consuming enough food to get the proper energy required to complete his training.

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- excessive alcohol consumption
- smoker. not good for breatheing which is highly needed to stay alive.
+ ecxercises reguarly
- doesnt leave enough rest time. he trains before and after work 6 days a week
+ sleeps well enough. it is within the reccomended 7 to 9 hours
-

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He needs to reduce his alcohol intake, because he is drinking 24 units a week which is going to cause dehydration as he does not drink enough water with it. This is bad because its going to stop him from being able to perform as well in the gym and is also going to stop his body from functioning as well as it could do.

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doest eat breakfast with is bad because he is underfueling his sessions and his recovery therefore meaning that his sessions will not be effective as adaptation can not occur afterwards and also his rest and recovery time will be longer resulting in an even worse next session. also he is not drinking enough, this will cause dehydration and he may also get cramp during sessions. this can result in serious illness and injury which effect both his day to day life and his training.

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gets 7 hours of sleep at night which is within the recommended amount.
he completes lots of physical activity in the week with training and his job, this is helps keep a positive mindset.
he says he experiences stress on a daily basis due to worrying about work affecting his training- time management should help with this and other stress management techniques.

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One lifestyle modification I would recommend is to quit smoking as there is many good reasons to stop like preventing you from getting cancer and dying. Also since this man is proper into getting his best workout smoking is having an effect on this as it is stopping him from training harder as he is more out of breath quicker due to smoking.

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Question 1 - Pos & neg lifestyle factors

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Question 1 - Pos & neg lifestyle factors

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The advised units per week is 14 units which John is drinking plus 10 units more which drinking too much can have high risk levels of making your mental health worse which leads to depression.