CAS Project

CAS Project - 8 month Gym Transformation

CAS Learning outcomes

1. Discipline and consistency: In order to achieve a gym transformation, one must commit to a consistent workout routine and stick to it. This requires discipline and the ability to push oneself even when motivation is lacking. By going through this process, one can learn the importance of discipline and consistency in achieving any goal.

2. Patience and perseverance: Gym transformations do not happen overnight. It takes time, effort, and dedication to see noticeable results. Along the way, there may be setbacks or plateaus that can be frustrating. However, by persevering through these challenges, one can learn the value of patience and persistence in achieving long-term goals.

3. Importance of nutrition: A gym transformation is not just about working out, it also involves proper nutrition. One can learn the importance of fueling their body with healthy foods to support their fitness goals. This may include learning about macronutrients, portion control, and meal planning.

4. Self-confidence and body positivity: Seeing physical changes in one's body can boost self-confidence and body positivity. By setting and achieving fitness goals, one can learn to appreciate their body for what it can do rather than just how it looks. This can lead to a more positive body image and a healthier mindset.

5. Mind-body connection: Through consistent exercise, one can learn to connect their mind and body. This can involve developing a greater awareness of how their body feels during exercise, learning to push past physical limitations, and using exercise as a way to relieve stress and improve mental well-being

Investigation

As a high school student, I started going to the gym for several reasons. Firstly, I was interested in improving my physical health and fitness levels. I wanted to feel stronger and have more energy throughout the day. Additionally, I was interested in sports and wanted to improve my athletic performance.

Another reason I started going to the gym was to build self-confidence. I had always been self-conscious about my body and felt insecure about my appearance. I believed that by working out and building muscle, I could feel more confident in my own skin.

Lastly, I wanted to make new friends and be part of a community. The gym provided a space where I could meet like-minded individuals who were also interested in health and fitness. By going to the gym regularly, I could establish a routine and be part of a supportive community that helped me stay motivated and on track with my fitness goals.

Preparation

As a high school student preparing to start a gym transformation journey, I took a few steps to ensure that I was ready to commit to this new lifestyle:

Setting clear goals: I took some time to reflect on what I wanted to achieve through my gym transformation journey. This involved setting clear goals that were specific, measurable, achievable, relevant, and time-bound (SMART). By having clear goals in mind, I could stay motivated and track my progress throughout my journey.

Educating myself: I researched different workout routines, exercises, and nutrition plans that were appropriate for my fitness level and goals. I also learned about proper form and technique to prevent injury and maximize the effectiveness of my workouts.

Finding a gym: I researched different gyms in my area and found one that was affordable, convenient, and had the equipment I needed for my workout routine. I also looked for a gym that had a positive and supportive environment.

Investing in workout clothes and gear: I made sure to invest in comfortable and breathable workout clothes that were appropriate for the type of exercise I would be doing. I also bought a good pair of sneakers that provided support and cushioning for my feet.

Creating a workout schedule: I created a schedule that allowed me to work out at the same time each day and made sure to schedule rest days as well. This helped me establish a routine and stay consistent with my workouts.

By taking these steps, I felt prepared and ready to commit to my gym transformation journey.

Action

as a high school student following a push, pull, legs workout split, my gym routine throughout the week might look something like this:

Day 1 - Push:

Warm-up: 5-10 minutes of light cardio to get my heart rate up and loosen up my muscles.

Barbell bench press: 4 sets of 8 reps

Dumbbell shoulder press: 3 sets of 12 reps

Incline dumbbell press: 3 sets of 12 reps

Tricep pushdowns: 3 sets of 12 reps

Standing calf raises: 3 sets of 15 reps

Cool-down: 5-10 minutes of stretching

Day 2 - Pull:

Warm-up: 5-10 minutes of light cardio to get my heart rate up and loosen up my muscles.

Pull-ups: 4 sets of 8 reps

Bent-over barbell rows: 3 sets of 12 reps

Seated cable rows: 3 sets of 12 reps

Bicep curls: 3 sets of 12 reps

Standing calf raises: 3 sets of 15 reps

Cool-down: 5-10 minutes of stretching

Day 3 - Legs:

Warm-up: 5-10 minutes of light cardio to get my heart rate up and loosen up my muscles.

Barbell squats: 4 sets of 8 reps

Leg press: 3 sets of 12 reps

Leg curls: 3 sets of 12 reps

Standing calf raises: 3 sets of 15 reps

Plank: 3 sets of 30 seconds

Cool-down: 5-10 minutes of stretching

After completing the three-day split, I would rest for a day before repeating the cycle. It is important to note that this is just an example, and it is always important to adjust the weight and reps to match one's fitness level and goals. Additionally, it is important to incorporate variety in one's workout routine to avoid plateauing and keep the body challenged.

Reflection

As a high school student reflecting on my gym transformation journey, I feel a great sense of accomplishment and pride in what I have achieved. Throughout my journey, I faced many challenges and obstacles, but I persevered and remained dedicated to my goals. One of the biggest lessons I learned during my gym transformation journey was the importance of consistency and patience. Building a strong and healthy body takes time, effort, and commitment. There were times when I felt discouraged or frustrated with my progress, but I learned to trust the process and stay focused on my goals. I also learned a lot about nutrition and how it affects my body. By paying attention to what I ate and fueling my body with healthy, nutritious foods, I was able to see improvements in my strength and endurance. I realized that proper nutrition is just as important as exercise when it comes to achieving fitness goals. Another important lesson I learned was the value of community and support. By joining a gym and surrounding myself with like-minded individuals who shared my passion for fitness, I felt a sense of camaraderie and support that helped me stay motivated and on track. Overall, my gym transformation journey has been a rewarding and life-changing experience. I feel stronger, healthier, and more confident than ever before. I know that my journey doesn't end here, and I am excited to continue pushing myself and striving for new goals.