FIIT

CARDIOVASCULAR AND WEIGHT PROGRAM

Creating healthy eating habits:

Meals should be every 3-4 hours, 4 to 5 times a day
Measuring and weighing are essential for calorie control
● Protein size= 1 cupped palm
● Carbs and fruits = 1 cupped palm
● Veggies and leafy greens = 2 cups
Eat whole foods, no processed foods
Drink lots of water (double the amount of your body weight)

Cardio for weight loss: 40 minutes at least 3-4 times a week

Stairmaster, treadmill, jump rope, swimming

Weight training for strength program plan

Leg day Arms/shoulder Back Glutes Abs/core

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Treadmill Fasted cardio Stairmaster Rest day Jump rope Treadmill Rest day

45 minutes 30 minutes 30 minutes 40 minutes 45 minutes

*hip circles *single arm *deadlifts Stretch *Glute *Bicycle Stretch full
pull downs with full body bridges crunches body doing
*Donkey dumbbells doing pilates or
kick *tricep push yoga *walking *Stability yoga
downs *upright lunges knee tuck
*Side leg rows with
lift *bicep curls dumbbells *posterior *planks
plank
(3 sets of (3 sets of 10 *overhead (4-5 sets
15 reps) reps) cable curl (3 sets of of 20
15 reps) reps)
(3 sets of
12 reps)