Genius Hour Reflection
Explain the process of your Genius Hour project. Be reflective. Be contemplative. Explain and describe your journey. (No Less Than Three FULL Paragraphs.)
In today’s world, people often neglect their bodies in ways that can cause serious health issues. Sometimes they do it purposely so that they can look a certain way, like people who are anorexic or bulimic. The others do it unconsciously while eating certain foods and not exercising.
My Genius Hour project was made to help those people change to be the person they want to be. Which can take different forms such as eating healthier, losing/gaining weight, and exercising more often.
A main problem I faced over the past few months is the fact that I didn’t understand what it is like to be overweight or extremely thin. So it affected my ability to put together workout plans for people who have never been in a gym. I overcame this issue by starting from scratch and customizing workout programs that can adjust to anybody in that program. Also I made a diet of sorts for people trying to eat healthier and/or lose weight.
Over the past three months I have tested the workout routines and diet for myself and have made considerable improvements in both strength and endurance. I noticed some minor issues in the program that I changed immediately. The programs and diet work just fine, it's just a matter of getting people to stay with it and not give up. People these days have a tendency to throw in the towel if they don’t see immediate results. The kind of results they are looking for just aren't realistic. It takes time to burn fat, it takes time to gain muscle, and it takes time to learn how to eat healthy.
The intention For Genius Hour is NOT only to learn, but ALSO to share your knowledge with others who can and will benefit from your learning. How did you share your learning? What do you hope the result might be? (No Less Than Two Full Paragraphs.)
After putting together the workout programs and a diet I decided to have my father try out one of the programs. He is 56 years old and weighs the same as he did the day he got married. (Like 30 years ago or something) Even though his weight has not changed, the composition of his body has. He is not obese by any standard but he is not in the same condition as he used to be. I decided it would be a great idea to have him try the workout routine for building muscle.
After about a month I noticed he was making incredible improvements in his strength. He stopped the program because he said it was hard on his lower back, which he has had a lot of issues within the past. I think I may create a new workout program in the future specially designed for people who are older or have trouble doing certain exercises. I am definitely happy with the results that I have seen in both my father and I. I think the programs will work for anyone who gives them a chance.
If you could do anything different with your Genius Hour project what would you do differently and why? (No less than two full paragraphs.)
If I could do something different with my Genius Hour project I would definitely make a new program for someone who is either elderly, disabled, or injured. People often use those things as excuses when it comes to exercising. If I made them programs that conformed to their needs they wouldn’t have an excuse to not exercise
One other thing that I might have done differently is make a weekly goal program for people who are trying to eat healthier. It would work by giving up a certain kind of food like cookies once or twice a week. It is a small sacrifice that will slowly bigger and teach the user how to eat healthy without drastically changing their eating habits.
Reflect on what you did well during this Genius Hour process? Note your successes and accomplishments. (No less than two full paragraphs.)
During this Genius Hour process I repeatedly adjusted to how the the person doing my programs might be feeling and the challenges they might have along the way. I think that is what I did the best job on throughout the past year. I put myself in someone else's shoes and re-thought what it might be like to workout from their point of view. Also, apart from the adjusting, I did a great job constructing the “custom” part of the workout programs. It took a great deal of time but I eventually found a system that works for anybody.
The use of my own programs to get stronger is a major accomplishment of mine. Also, the fact that my own father benefited from my Genius Hour project really shows just how successful I really was. In the end, my greatest success is not only creating fitness programs, but creating ones that work.
Explain the process of your Genius Hour project. Be reflective. Be contemplative. Explain and describe your journey. (No Less Than Three FULL Paragraphs.)
In today’s world, people often neglect their bodies in ways that can cause serious health issues. Sometimes they do it purposely so that they can look a certain way, like people who are anorexic or bulimic. The others do it unconsciously while eating certain foods and not exercising.
My Genius Hour project was made to help those people change to be the person they want to be. Which can take different forms such as eating healthier, losing/gaining weight, and exercising more often.
A main problem I faced over the past few months is the fact that I didn’t understand what it is like to be overweight or extremely thin. So it affected my ability to put together workout plans for people who have never been in a gym. I overcame this issue by starting from scratch and customizing workout programs that can adjust to anybody in that program. Also I made a diet of sorts for people trying to eat healthier and/or lose weight.
Over the past three months I have tested the workout routines and diet for myself and have made considerable improvements in both strength and endurance. I noticed some minor issues in the program that I changed immediately. The programs and diet work just fine, it's just a matter of getting people to stay with it and not give up. People these days have a tendency to throw in the towel if they don’t see immediate results. The kind of results they are looking for just aren't realistic. It takes time to burn fat, it takes time to gain muscle, and it takes time to learn how to eat healthy.
The intention For Genius Hour is NOT only to learn, but ALSO to share your knowledge with others who can and will benefit from your learning. How did you share your learning? What do you hope the result might be? (No Less Than Two Full Paragraphs.)
After putting together the workout programs and a diet I decided to have my father try out one of the programs. He is 56 years old and weighs the same as he did the day he got married. (Like 30 years ago or something) Even though his weight has not changed, the composition of his body has. He is not obese by any standard but he is not in the same condition as he used to be. I decided it would be a great idea to have him try the workout routine for building muscle.
After about a month I noticed he was making incredible improvements in his strength. He stopped the program because he said it was hard on his lower back, which he has had a lot of issues within the past. I think I may create a new workout program in the future specially designed for people who are older or have trouble doing certain exercises. I am definitely happy with the results that I have seen in both my father and I. I think the programs will work for anyone who gives them a chance.
If you could do anything different with your Genius Hour project what would you do differently and why? (No less than two full paragraphs.)
If I could do something different with my Genius Hour project I would definitely make a new program for someone who is either elderly, disabled, or injured. People often use those things as excuses when it comes to exercising. If I made them programs that conformed to their needs they wouldn’t have an excuse to not exercise
One other thing that I might have done differently is make a weekly goal program for people who are trying to eat healthier. It would work by giving up a certain kind of food like cookies once or twice a week. It is a small sacrifice that will slowly bigger and teach the user how to eat healthy without drastically changing their eating habits.
Reflect on what you did well during this Genius Hour process? Note your successes and accomplishments. (No less than two full paragraphs.)
During this Genius Hour process I repeatedly adjusted to how the the person doing my programs might be feeling and the challenges they might have along the way. I think that is what I did the best job on throughout the past year. I put myself in someone else's shoes and re-thought what it might be like to workout from their point of view. Also, apart from the adjusting, I did a great job constructing the “custom” part of the workout programs. It took a great deal of time but I eventually found a system that works for anybody.
The use of my own programs to get stronger is a major accomplishment of mine. Also, the fact that my own father benefited from my Genius Hour project really shows just how successful I really was. In the end, my greatest success is not only creating fitness programs, but creating ones that work.
Mass Workout Program
Monday- Chest:
Bench Press 4 sets 3-5 reps 3 rep max.
Dumbbell Fly 5 sets 5 reps
Incline bench press 3 sets 3-5 reps
Dumbbell press 3 sets 6 reps
Wednesday-Back & Shoulders:
Overhead press 4 sets 5 reps
Lat row 3 sets 6 reps
Barbell shrugs 5 sets 8 reps
Overhead DB press 3 sets 5 reps
Friday-Legs:
Squat 4 sets 5 reps
Leg extension 4 sets 5 reps
Leg press 3 sets 5 reps
Hamstring Curl 3 sets 5 reps
Saturday-Biceps and Triceps:
Barbell curl close grip 2 sets 6 reps
Barbell curl wide grip 2 sets 6 reps
Hammer curl 2 sets 5 reps
DB extention 3 sets 6 reps
Kickbacks 3 sets 6 reps
Monday- Chest:
Bench Press 4 sets 3-5 reps 3 rep max.
Dumbbell Fly 5 sets 5 reps
Incline bench press 3 sets 3-5 reps
Dumbbell press 3 sets 6 reps
Wednesday-Back & Shoulders:
Overhead press 4 sets 5 reps
Lat row 3 sets 6 reps
Barbell shrugs 5 sets 8 reps
Overhead DB press 3 sets 5 reps
Friday-Legs:
Squat 4 sets 5 reps
Leg extension 4 sets 5 reps
Leg press 3 sets 5 reps
Hamstring Curl 3 sets 5 reps
Saturday-Biceps and Triceps:
Barbell curl close grip 2 sets 6 reps
Barbell curl wide grip 2 sets 6 reps
Hammer curl 2 sets 5 reps
DB extention 3 sets 6 reps
Kickbacks 3 sets 6 reps
Weight Loss Workout Program
Monday- Chest:
Bench Press 4 sets 10 reps
Dumbbell Fly 5 sets 8 reps
Incline bench press 3 sets 8 reps
Dumbbell press 3 sets 8 reps
Tuesday-Cardio.
Run/Walk a mile.
15 situps
15 leg raises
30 second plank (eventually increase to 1 minute ect.)
Wednesday-Back & Shoulders:
Overhead press 4 sets 10 reps
DB raise 3 sets 12 reps
Front barbell raise 3 sets 10
Overhead DB press 3 sets 10 reps
Thursday-Cardio
Run/Walk a mile.
15 situps
15 leg raises
30 second plank (eventually increase to 1 minute ect.)
Friday-Legs:
Squat 4 sets 5 reps
Leg extension 3 sets 8 reps
Lunges 3 sets-length of gymnasium
Hamstring Curl 3 sets 8 reps
Saturday-Biceps and Triceps:
Barbell curl close grip 2 sets 10 reps
Barbell curl wide grip 2 sets 10 reps
Hammer curl 2 sets 12 reps
DB extention 3 sets 10 reps
Kickbacks 3 sets 8 reps
Monday- Chest:
Bench Press 4 sets 10 reps
Dumbbell Fly 5 sets 8 reps
Incline bench press 3 sets 8 reps
Dumbbell press 3 sets 8 reps
Tuesday-Cardio.
Run/Walk a mile.
15 situps
15 leg raises
30 second plank (eventually increase to 1 minute ect.)
Wednesday-Back & Shoulders:
Overhead press 4 sets 10 reps
DB raise 3 sets 12 reps
Front barbell raise 3 sets 10
Overhead DB press 3 sets 10 reps
Thursday-Cardio
Run/Walk a mile.
15 situps
15 leg raises
30 second plank (eventually increase to 1 minute ect.)
Friday-Legs:
Squat 4 sets 5 reps
Leg extension 3 sets 8 reps
Lunges 3 sets-length of gymnasium
Hamstring Curl 3 sets 8 reps
Saturday-Biceps and Triceps:
Barbell curl close grip 2 sets 10 reps
Barbell curl wide grip 2 sets 10 reps
Hammer curl 2 sets 12 reps
DB extention 3 sets 10 reps
Kickbacks 3 sets 8 reps
Diet for Weight Loss
To maintain your current body weight you must be consuming at least 1 gram of protein for every pound that you weigh. If you want to lose weight you should be taking in fewer grams of protein than pounds that you weigh.
Stay away from soda as much as you can. You will feel much healthier and more energized when you wake up every morning.
There is nothing wrong with having sweets. As long as you don't have sweets every single day. If you do, try to start taking it one day at a time.
Many people think that skipping meals is a good way to lose weight. I cannot stress it enough. DO NOT DO THIS! It will only damage your body and cause it to start storing more fat due to the absence of food.
To maintain your current body weight you must be consuming at least 1 gram of protein for every pound that you weigh. If you want to lose weight you should be taking in fewer grams of protein than pounds that you weigh.
Stay away from soda as much as you can. You will feel much healthier and more energized when you wake up every morning.
There is nothing wrong with having sweets. As long as you don't have sweets every single day. If you do, try to start taking it one day at a time.
Many people think that skipping meals is a good way to lose weight. I cannot stress it enough. DO NOT DO THIS! It will only damage your body and cause it to start storing more fat due to the absence of food.
Genius Hour Ted talk