3-Month Fitness & Nutrition Course
Week 2
How was your first week on our 3-month plan? Before you move on to week 2, take a few moments to reflect back and think about the various things you have done already, the changes you have made so far and the things you need to work on:
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Consultation questionnaire
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10-point health check
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Started to record your food and drink
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Taken a 'before' photo
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Downloaded the Get Fit Today App
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Completed the fitness test
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Learned about calories and why they are important to weight loss
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Read up on stretching and the importance of warming up before exercise
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Read through our 5 tips on how to make healthy changes
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Completed a couple of workouts
That's quite a lot for 1 week! Making changes to your eating habits is difficult so don't forget to give yourself a pat on the back for doing so - habits are hard to break, but every small step you take is another step to a new healthier you.
Week 2 includes some really useful information about the hidden calories in alcohol as well as the science behind fat loss. We will be introducing you to My Fitness Pal, which is a great (and free) piece of software we will start to use from here on and also encouraging you to try a fitness challenge too...
Let's start though by clicking on the CHECK LIST button below
Week 2 Tasks
STEP
1
This week we are going to start using My Fitness Pal (MFP) to record our food and exercise.
MFP is an excellent and free piece of software which will really help you stay on track
3 MEALS A DAY
Are you eating 3 meals a day? This can really help your energy levels as well as reducing the temptation to snack. Research shows that people who spread their calories over several meals during the day rather than eating only once or twice are far less likely to snack and more likely to choose the healthier option.
Eating a healthy balanced diet
Over the next 12 weeks we will give you tips and advice on how to build a healthy balanced diet. This week we need you to try having 3 meals a day (breakfast, lunch and dinner) and only 1-2 snacks.
It is important to keep an eye on your portion sizes too and we will look at that in a few weeks time in more detail but the following rule of thumb for each meal can help you stay on track.
Women (example daily calorie allowance of around 1,400kcal). Aim for:
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Breakfast: 280kcal (20% of daily calories)
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Lunch: 420kcal (30%)
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Dinner: 420kcal (30%)
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Snacks and drinks: 280kcal (20%)
Men (example daily calorie allowance of around 1,900kcal). Aim for:
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Breakfast: 380kcal (20% of daily calories)
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Lunch: 570kcal (30%)
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Dinner: 570kcal (30%)
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Snacks and drinks: 380kcal (20%)
The calorie allowance at mealtimes includes any drinks or desserts you have. If you eat more for your breakfast, lunch or evening meal, you may need to drop a snack later in the day to stay within your overall daily calorie target.
Good luck
Health & Fitness Articles
More information for you to read at your leisure - knowledge is truly power when it comes to making positive changes...
CALORIES IN ALCOHOL
Did you know a standard glass of wine can contain up to 158 calories, and some pints of stronger lager can contain up to 222 calories? So, if you're trying to lose weight you need to think about what you are drinking as well as what you are eating.
GOAL PLANNING
The reason most people join a course like this is because they have a health or fitness goal they want to achieve.
Record yours now using our form and keep it somewhere to refer back to when things feel tough
SCIENCE OF WEIGHT LOSS
Have you ever wondered why it feels like some people can eat whatever they like without putting on weight?
The answer lies within the science of fat loss
Calculating Your TDEE
What Hinders Fat Loss
Month 1 Workouts
The following 4 video workouts are also available on the Get Fit Today App, in the 'Workouts' tab.
These are all High Intensity Interval Training workouts which means they are shorter workouts but can really burn a lot of calories if you give it 100% effort.
HIIT Workout 1
HIIT Workout 2
HIIT Workout 3
HIIT Workout 4
TRAINING PLAN WEEKS 1-3
As mentioned last week, your activity target for this week is either 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise.
Moderate intensity exercises are things like brisk walking (at a pace to get you slightly out of breath), dancing, hiking or riding a bike. Vigorous intensity includes things like running, swimming, aerobics or playing sports like football, rugby etc