Goals in loosing weight

Creating a disciplined lifestyle can be challenging.  You can do it if you commit, put your mind to it, and work at it daily. Create small good habits.

 

Here are some steps to help meet your physical goals in loosing weight.

Write down your goals.

Create your action steps.

Create your To Do list, here is a sample.

 

 

Fitness Training Questionnaire:

Use a scale to weigh in daily to keep track of your muscle mass , BMI, Fat Percentages.

Renpho is a great app for scale, and myFitnessApp is also a great app to calculate your macros automatically and track your daily food consumption that gives you the nutritional breakdown of nutrients and your macro.


1) Body Measurements:


Weight ______ Date:__________
Height_______ Waist:________
Hips: ________ Breast:_________
Arms: ________ Legs: __________
Body Fat:_____ BMI:________

 


2) What is your Activity Level?

Level 1
Very Active ______________

Workout Daily 7x, Hard Labor Construction

Level 2
Moderately Active _______

Workout 3-7x ,Manual Labor, Strength Training 


Level 3

Active ____________

Workout 2-3x, Sports, Pilates, Stretch

 

Level 4
Lightly Active ____________

Workout 0-2x , Office Work, Desk Job


Prioritize your time and have a goal to move up a level.



Increment Diet Plan 

Week 1 Detox Week

  • Let's take good care of our mind, body, and spirit
  • Hardest week since your body will go through drastic physical changes
  • Detox for 3 days (Stay between 700 - 1000 calories per day)
    • Nutrition - see quick links below
    • protein shake or eggs for breakfast
    • smoothie for lunch - get your fruits and veggies in
    • Protein shake for Dinner (Stop at 7pm) 
  • The other 4 days add one meal a day with 2 replacement meals:
    • (Stay between 700 - 1200 calories per day
    • protein shake for breakfast
    • one meal for lunch - get your fruits and veggies in
    • smoothie for dinner- get your fruits and veggies in
  • Walk 30 minutes see fitness plans
  • Drink 1 gallon of water with vitamin pack and electrolytes 


Week 2 One Meal a Day

  • Let's take good care of our mind, body, and spirit
  • Detox for 2 days (Stay between 700 - 1000 calories per day)
    • protein shake or eggs for breakfast
    • smoothie for lunch - get your fruits and veggies in
    • Protein shake for Dinner (Stop at 7pm) 
  • The other 5 days add one meal a day with 2 replacement meals:
    • Stay between 700 - 1200 calories per day
    • protein shake for breakfast
    • one meal for lunch - get your fruits and veggies in
    • smoothie for dinner- get your fruits and veggies in
  • Walk 30 minutes see fitness plans
  • Drink 1 gallon of water with vitamin pack and electrolytes 


Week 3 Low Carb

  • Let's take good care of our mind, body, and spirit
  • Low Carb Diet stay under 30 g of carbs daily
  • Detox for 2 days (Stay between 1000 - 1200 calories per day)
    • protein shake or eggs for breakfast
    • smoothie for lunch - get your fruits and veggies in
    • Protein shake for Dinner (Stop eating at 7pm) 
  • The other 5 days two meal a day with 1 replacement meals:
    • Stay between 700 - 1200 calories per day
    • protein shake for breakfast
    • one meal for lunch - get your fruits and veggies in
    • small meal for dinner- veggies and protein only (Stop eating at 7pm)
  • Walk 30 minutes see fitness plans
  • Drink 1 gallon of water with vitamin pack and electrolytes 

 

 

Week 4 Stay under 1100 calories per day

  • Let's take good care of our mind, body, and spirit
  • Low Calorie Diet stay under 1100 calories per day
  • Detox for 2 days (Stay between 700 - 1100 calories per day)
    • protein shake or eggs for breakfast
    • smoothie for lunch - get your fruits and veggies in
    • Protein shake for Dinner (Stop eating at 7pm) 
  • The other 5 days two meals a day with 1 replacement meals:
    • Stay between 800 - 1100 calories per day
    • protein shake for breakfast
    • one meal for lunch - get your fruits and veggies in
    • small meal for dinner- veggies and protein only (Stop eating at 7pm)
  • Walk 30 minutes see fitness plans
  • Drink 1 gallon of water with vitamin pack and electrolytes 

 

Quick Links 

Nutrition

 

Meals Ideas

 

Fitness Videos 

 

In Class Workouts

 

Supplements and Vitamins Essentials

  

Alternative Workout videos no weights