**At the age of 20, he started to gain weight, after getting a job
***John as a full-membership card but goes to the gym once a week with a friend.
| The situation | The problem | Solution |
|---|---|---|
| His job as an assistant bank manager | 1.)8 hrs sitting in front of a laptop working from 9p.m-5a.m 2.) The distance from his living area to his work is 5 metres, and he chooses to drive instead of walking. |
1. Take a certain amount of breaks to walk from the toilet to the furthest corner of your office and walk back to your place. 2. Walk, John. It is okay to sweat a little, just bring extra office wear when you reach to your work. In case of any sweat around your pits. |
| His "Home" | 1.)It is not his home, it is his parents. He is afraid to commit to buy a house because of his job stability. |
1.) Online paid surveys such as Opinion Outpost is a great way to earn money. 2.) Sell something tht you no longer need online -As Extra cash $$ |
Gym | 1)He does not go to the gym regularly 2) When he wants to exercise, he get tired easily |
1)You have a full-membership to the gym. No matter how awkward you think you might be, it is okay. You are there like all the other men in the gym, wanting to be fit. 2)There two reason why you get tired easily. First,you does not exercise regularly. Second, your nutrition intake is unbalanced, therefore you are out of breathe. |
| Alcohol addiction | Getting high/drunk is not a solution, it is actually a problem because it is expensive to buy alcohol and it consumes money. | - Instead of getting drunk to temporarily shake the bad mood, try taking a warm bath or go to sleep. |
Because he rarely exercise, he drinks a lot of alcohol which causes him to gain even more weight and because of his eating plan.
Walk around the hallways, walk up the stairs instead of using the lift. Change your diet, like reduce the amount of carbohydrates because if the nutrient of carbohydrate will turn into strach which is fat. Instead of going to the gym, you can do basketball, football, baseball, yoga and dancing.
Balanced Diet?
No, because the amount of carbohydrate in your diet is over-whelming. I have an example of a good diet plan
More like physical health because you brain is not damage, it is just that you do not exercise enough to look fit. However, talking about Mental health. It can be effected if you have been through alcohol abuse and it can cause a disorder.
What is good about your diet plan, is that you do not skip a meal but what is bad, is that over-eating is the main cause way you are obese.
If you are not going to change your die plan, then you habits of not exercising must change. Seeing your diet plan, the types of exercises you need to consider is running, which is good for your stamina and legs; Swimming, which is good for your back and arms;
Basketball, which is good for arm strengthening and focus; Football/Soccer is good for leg strengthening and stamina,etc...
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