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I took my first international trip to India when I was seven months old. As you can
imagine, I dont remember much from it. On my later trips to India, I started to notice
physical, dietary and lifestyle differences in India and other places I visited versus the
United States, and more importantly, the impact it has on health, longevity and well
being. One of the things I observed was how my extended family eats as well as their
physical appearance. Three out of my four grandparents are five feet tall and my
parents are both five feet five inches. When I was young, I wanted to be like my parents
and grandparents because they are smart, kind and always thoughtful but if I could
As I look at them now, it pains me to see them suffer with everyday chores. One
of my grandfathers was extremely active when he was younger, but now he has to
contend with high blood pressure because of his diet and the sedentary lifestyle, as can
be expected at his age. Now that he has stopped exercising, he has lost strength and
energy. My grandmother is diabetic and has severe dietary restrictions. With what I
observe in our own family as well as what I see all around me in the obesity epidemic
we face, no wonder the health care costs are spiraling and the pharmaceutical industry
gratification culture as well as wall street culture where companies need to show
maximum profits every quarter. So even risky ingredients are not off the table if they
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maximize profits. I am able to see that health is one of the most important things in life,
and that exercising and managing diet can lead to a happier lifestyle.
I realize theres no panacea for being healthy. There are many aspects to a
healthy lifestyle such as diet and exercise and it takes a lot of dedication and hard work.
So I took it upon myself to gain muscle and eat right. I knew that gaining muscle,
especially for someone like me who has a fast metabolism would be difficult. I wanted a
significant challenge for my senior project, so it was easy to choose this as my senior
project. This led me to my question: What is the most efficient way to gain weight
I began to explore the various ways of making it happen and after some initial
research, I gave myself a goal to gain between five to seven pounds and eat healthy for
the small duration of this project. The first step I took was to join a local gym: Fitness 19.
During my first trip to the gym, I saw people walking out feeling content and exhausted.
When I walked in, I felt like an anomaly because I wasnt as brawny as the average
patron. But as I carefully observed everything the gym had to offer, I saw people of all
ages: students from Northgate to old retired couples, and I felt more at ease. My first
impression of the gym was that it had basic equipment. I had to quickly figure out where
the equipment was and what it was used for. Being inquisitive and asking the gym staff
several questions, I became familiar with the many machines. I took them for a test
drive and my body soon began to feel tired. Even though I only exercised for an hour, I
still got a good workout in. The only downside of going to the gym was that there were a
lot of people there and it took forever to use some of the equipment. The gym is now a
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place I hold dearly in my heart. It has become a place where I can put aside all my
stress and just focus on the task at hand. Its a good way to de-stress.
Lamorte through the Next Door app. I interviewed her at the Cal State East Bay
campus. Ms. Lamorte confirmed that working out takes away her stress as well. In order
combining more protein with complex carbs. She also mentioned the importance of
limiting cardio while increasing weight training. To recover faster, I now drink 100
percent whey protein shakes just like her. Drinking protein shakes help muscles recover
faster. For my next interview, I interviewed Louis Taylor who is a trainer at combat
fitness. I asked him how to gain muscle mass without body harm and academic
performance degradation and he told me to stay active, have a workout regimen and
consuming one and a half to two pounds of protein per pound of body mass and that I
should be consuming three thousand to four thousand calories a day. He also told me to
not take supplements such as creatine because they can be consumed in red meat. He
recommends to not take pre workout shakes. Instead, he suggested that I eat food
before I go workout. For example, he eats a half a banana, drinks some coffee and has
0.36g per pound of bodyweight (Bergerson) . Along with consuming protein, consuming
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the right amount of calories is critical in gaining weight. The best way to consume the
amount of calories needed is to eat three big meals a day and have 2-3 hefty snacks. It
costs 3,500 calories to gain one pound a week (Meija and Berardi, 48). This means
that weight lifters need to have an extra five hundred net calories each day. Eating
fruits, vegetables, and bread is an easy way to consume calories. Try to make sure that
forty seven percent of carbohydrates come from whole grains. Carbohydrates are
essential to gain muscle mass because they provide the body with quick energy
(Mathews, 159).
Alanine and Glutamine to gain muscle. They are popular because they do not cause as
much body harm compared to steroids. Steroid abuse has been associated with
cardiovascular diseases (CVD), including heart attacks and strokes, even in athletes
younger than 30 (National Institute Drug Abuse). An experiment was conducted to test
the effects of creatine on the body. Twenty three volunteers who lifted weights were split
into two groups; the creatine group which had ten guys and the placebo group which
had thirteen. The creatine group consumed twenty grams of creatine for the first five
days while the placebo group thought they consumed creatine as well. The results were
that the creatine group gained two kilograms of muscle mass while the placebo group
did not gain anything. Evidence suggested that creatine supplementation during arm
flexor strength training led to greater increases in arm flexor muscular strength, upper
arm muscle area, and fat-free mass than strength training alone (Becque, Lochman,
Melrose). Two professors at Iowa State University conducted another experiment to test
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the effects of creatine with common supplements such as HMB, Chromium and DHEA.
significant net strength gain of 1.09%/wk (Nissen and Sharp). Subjects who consumed
creatine gained more muscle mass whereas subject who consumed HMB gained more
strength. These two studies showed that using supplements such as creatine yielded
positive results and that in order to gain a lot of muscle, weight lifters should take them.
Mr. Louis Taylor does not recommend using supplements such as creatine because
creatine is also present in red meat. However since red meat contains a high level of
that weight lifters use is pre workout. Pre workout products are multiple supplements
combined to give the user more strength and endurance while working out. As the name
suggests, they are to be consumed just prior to a workout to maximize the efficiency of
workouts. Some of the ingredients in pre workout are creatine, beta alanine and
caffeine. Beta alanine is the supplement that supports muscular endurance while
caffeine and creatine both provide a source for energy (Lauren, Mark). However pre
workout also has many side effects: high blood pressure, chest pain and cramps.
Because this product has a lot of caffeine, it is easy to get addicted to it. It can also
cause kidney damage when taken in high quantities for a long period of time. It is
recommended that people take it on days they plan to lift heavy and days they are tired.
Many people believe that exercise does not have a positive impact on academic
performance or impact academics at all. However, recent studies have shown that it
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with 287 Canadian students where they were given a standardized test after a twelve
week period, Children who were academically performing below their grade level and
assigned to the physical activity program were more likely to increase performance on
standardized tests than students who did not participate in the program and just
continued their usual practice (Active Education). While this study mainly focused on
aerobic exercises, the same can be said about weight training. For example, in another
study eighty nine adolescents were separated into two groups; a high-exercise group of
thirty six students and a low-exercise group of fifty three students. The analyses
suggested that adolescents in the high-exercise group had better relationships with their
parents than did those in the low-exercise group. In addition, the high exercise group
had lower levels of drug use, engaged in sports more hours per week and had higher
grade point averages (Field, Diego, Sanders). Some of the sports the high exercise
group played outside of school included football, soccer, basketball. A majority of the
high exercise group used weight rooms for training. This not only shows that using
weights does not hamper academic performance but it increases it. The results of this
experiment were significant as well as accurate because the confidence interval was
compound exercise is defined as an exercise that targets two or more muscle groups
fully which will ultimately lead to more muscle. These exercises include but are not
limited to deadlift, bench press, military press, and squats. Many believe that deadlifting
is the king of all exercises because of the impact it has. Deadlifting targets all the core
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muscles in the body such as abdominals and glutes. The deadlift also strengthens all
the surrounding supporting muscles of the waist, backside, hips and, of course, lower
transference (Robson). Not only is deadlifting helpful because it targets muscles used
for stability, it also improves grip strength. Your fingers are literally the only things
connecting you to the weight of the bar. Your forearms have to work incredibly hard as
you progress in weight to keep the bar from falling out of your hands. Subsequently your
grip strength grows by leaps and bounds (Vales). Squats is another great exercise
which primarily targets glutes, quadriceps and calves. Squats help prevent injuries at
the gym. Most athletic injuries involve weak stabilizer muscles, ligaments and
connective tissues, which squats help strengthen. They also help prevent injury by
adding muscle mass and strength. ... squatting helped athletes run faster and jump
higher, which is why this exercise is part of virtually every professional athlete's training
program (Mercula). Bench pressing is a great compound exercise that works out
chest, triceps and front delts. Bench pressing improves bone density as well as makes
the chest stronger and stick out. Finally, the military press is an exercise that works out
shoulders, trapezius and triceps. This exercise adds mass and rounds out shoulders
which gives it a boulder-like look. Given the information stated above, it is evident that
compound exercises not only help gain muscle mass but that they also have a lot of
other benefits.
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The senior project has taught me that anything is possible if you work hard
enough. I set myself a goal of gaining about five pounds and I am elated to say I
was able to keep my promise and get it done. It was rewarding for several reasons:
First, I learned that I can hold myself accountable and keep my promise and secondly, I
was able to see the results. My desire and determination to make myself healthier is
something I will carry with me for the rest of my life. I found out that learning from book
This project made me take charge of my life. Empowered with my newly acquired
knowledge, I am now able to make healthier food choices. I was able to buy healthier
foods which helped me achieve more muscle. I went to the gym four to five times per
week for nine weeks. Because of my regimen, I have more energy as well as less
stress. I am a lot more relaxed after working out and it is a feeling that is indescribable.
Just by working out, I am a lot more confident in how my body looks. I learned a lot
about exercises and their benefits by interviewing Ms. Lamorte and Mr. Taylor.
Work Cited
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Electronic Sources
Abuse, National Institute on Drug. What Are the Health Consequences of Steroid
Strength and Body Composition. Medicine and Science in Sports and Exercise.,
Bergerson, Stephen. Are You Eating Enough Protein To Build Muscle? BuiltLean, 12
Apr. 2017.
fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-
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Nissen, Steven L, and Rick L Sharp. Effect of Dietary Supplements on Lean Mass and
2017, www.bodybuilding.com/content/deadlifts-the-king-of-mass-builders.html.
Books
Lauren, Mark, and Joshua Clark. You Are Your Own Gym. New Orleans, LA, Light of
Matthews, Michael. The Shredded Chef: 120 Recipes for Building Muscle, Getting
Lean, and Staying Healthy. Clearwater, FL, Oculus Publishers, Inc., 2016.
Mejia, Michael, and John Berardi. Scrawny to Brawny: the Complete Guide to Building
Primary
Lamorte, Ashley. Cal State East Bay, Concord CA. Personal Interview. 18 March 2017.
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