Planning
The following information will assist you in planning a lifestyle change.
Basal Metabolic Rate Calculator
Diet Power – This is one of the only software programs that actually calculates your exact metabolic rate and follows changes in the rate as you become more fit. It is excellent for determining which nutrients you are not getting enough of, and letting you know when you have had enough calories for the day. Try not to lose more than ONE pound per week.
Exercise Schedule – This is a basic exercise schedule to provide both resistance and aerobic training. Start off the session with a warm up of 2-5 minutes followed by 2-5 minutes of stretching. Then pick one exercise in each block and perform 3 to 4 sets of the exercise with 6 to 10 reps per set. You may want to start off with 10 reps, then add more weight and end up with 6 reps. The last set should have enough resistance to be very difficult to perform all of the reps. Rest from 60 to 120 seconds between each set. The reps should be done slowly (2-3 seconds each way) in a controlled movement. With a few minutes of cool down, the entire session should take under an hour. If time allows, take a 2-3 mile walk in the evening to burn fat.
Food Plan – These are food rules with choices based on the USDA food pyramid. Most of this is common sense, but we forget to follow the rules during our busy workday.
Food List – This is a handy checklist of foods organized by category.
Fitness Plan Spreadsheet – This is an Excel spreadsheet that contains an exercise plan, nutrition plan, and food list.