1. The fitness plan consists of cardiovascular endurance training 2 times a week with moderate intensity brisk walking for 30 minutes, muscular endurance training 4 times a week with moderate intensity stretching for 30 minutes, muscular endurance training 3 times a week with vigorous intensity curl ups for 40 minutes, and muscular strength training 5 times a week with vigorous intensity push ups for 60 minutes.
2. The meal plan consists of breakfast, lunch, and dinner each day with meals including rice, meat, fish, eggs, and vegetables.
3. The fitness and meal plans are scheduled for each day of the week.
1. The fitness plan consists of cardiovascular endurance training 2 times a week with moderate intensity brisk walking for 30 minutes, muscular endurance training 4 times a week with moderate intensity stretching for 30 minutes, muscular endurance training 3 times a week with vigorous intensity curl ups for 40 minutes, and muscular strength training 5 times a week with vigorous intensity push ups for 60 minutes.
2. The meal plan consists of breakfast, lunch, and dinner each day with meals including rice, meat, fish, eggs, and vegetables.
3. The fitness and meal plans are scheduled for each day of the week.
1. The fitness plan consists of cardiovascular endurance training 2 times a week with moderate intensity brisk walking for 30 minutes, muscular endurance training 4 times a week with moderate intensity stretching for 30 minutes, muscular endurance training 3 times a week with vigorous intensity curl ups for 40 minutes, and muscular strength training 5 times a week with vigorous intensity push ups for 60 minutes.
2. The meal plan consists of breakfast, lunch, and dinner each day with meals including rice, meat, fish, eggs, and vegetables.
3. The fitness and meal plans are scheduled for each day of the week.
F.I.T.T. Flexibility 3 Endurance 1 Endurance 2 Strength 4 F 2 times a week 4 times a week 3 times a week 5 times a week (Frequency) I Moderate Moderate Vigorous Vigorous (Intensity) T (Type of Brisk Walking Stretching Curl ups Push ups Activity) T 30 minutes 30 minutes 40 minutes 60 minutes (Time)
Sunday – curl ups, push up – pink shirt brown pants
Monday – walking, curl ups Tuesday – stretching, push up Wednesday – stretching, push up - pe n brown shorts Thursday – stretching, push up Friday – stretching, walking - brown shirt brown shorts Saturday – curl ups, push up MEAL PLAN
Breakfast Lunch Dinner
3 scoops of 1 cup of rice 1 cup of rice Sunday champorado 1 pc fried chicken 1 bowl of sotanghon 1 cup of rice 1 cup of rice 1 cup of rice Monday 2 pcs. of longganisa Adobong manok Prinitong isda 1 cup of rice 1 cup of rice 1 cup of rice Tuesday 2 pcs. of tocino Sotanghon Nilagang baka 1 scrambled egg 3 pcs lumpia 1 cup of rice 1 cup of rice 1 cup of rice Wednesday 1 can of corned beef Pork kare kare Ginataang gulay 1 tomato omelette Thursday 1 cup of rice 1 cup of rice 1 cup of rice 3 pcs. of chicken BBQ chicken thighs Sinigang na isda nuggets 1 bowl of noodles 1 cup of fried rice 1 cup of rice 1 cup of rice Friday 2 pcs. of hotdog Tinolang manok Buttered shrimp 1 sunny side up egg 3 pcs of pandesal 1 cup of rice 1 cup of rice Saturday Sandwhich spread Pansit Adobong atay