Fitness Workouts and Diet Guidelines
This spreadsheet consists of exercise and diet guidelines. There are 3 working worksheets and one instruction worksheet with summary of the instruction as follows :
Exercise Plan :
You can print this plan and use it to plan and record your exercise. Pick one exercise from each block and do 3 to 4 sets of 6 to 10 reps each. Use a weight you can do 10 reps, then add some more weight until you can only do 6 to 8 reps for the last set. Lift slowly (2 seconds each way). You will be doing 4 exercises each day. Warm up for 3 minutes, then stretch before lifting. Cool down after lifting. If time permits, walk 2-3 miles after dinner.
Nutrition Plan:
These are basic guidelines for a nutrition plan. You can use a program like Diet Power to keep track of food intake and exercise output. It is important to write down what you eat until you learn the right foods and portions to eat. The more precise you are, the more successful you will be.
Food Checklist:
This is a checklist you can print and take to the store. Use it to select the right choices from each food group. Try to vary your diet, since each food has a unique mix of nutrients.
Author : Chapman Engineering
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