3-Month Fitness & Nutrition Course
Week 3
As we head into week 3, we are going to start adjusting your calorie allowance on My Fitness Pal based on your daily total energy expenditure (TEE) and the amount of exercise that you are doing. This is the next natural step having been accurately recording your food, drink and exercise and will form the basis of the next couple of months.
We need you to follow the steps below and access you My Fitness Pal account and share it so we can monitor what you are eating and when. We will then start to adjust your calories at the same time.
Don't forget to click on the CHECK LIST button below to make sure you are staying on track each week.
Week 3 Tasks & Videos
BASAL METABOLLIC RATE
STEP
1
Basal Metabollic Rate or BMR is the amount of calories your body burns on average throughout the day. This is what we use to determine your calorie target in order to lose weight.
This short video explains it in more detail
STEP 2
This week we are going to adjust our calories on My Fitness Pal to take into account our Basal Metabollic Rate (BMR)
Click below to learn how to set this up..
Basal Metabolic Rate & Energy Expenditure
Health & Fitness Articles
PROGRESS TRACKING
How often should you weigh yourself? If you aren't losing weight, what adjustments do you make? Should you include strength training or just cardio?
Click below to find out all this & more
Speed & agility training might sound scary but it's really not and it's also important to include in your weekly workouts.
Read on to find out more and try a few exercises you might not have done before...
HEALTHY HABITS
This course is predominantly about improving your knowledge on health, fitness & nutrition so you can make healthy choices
Read this e-book on how to do just that
Meal Prepping
Fat Loss & Exercise
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
This is the final week of 75/150 minutes of exercise/activity. Next week, the target increased as we gt stuck into the course.....
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
Good luck!