PERSONALIZED DIET

AND TRAINING PLAN


     

 
         

        

     
         
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 Do physical activity at least 2 times a week for 30 minutes
If you suffer from obesity, start by doing physical activity as long as you can (do not overstrain your body!)
If you experience severe pain during exercise (e.g. joint or back pain), stop the exercise and change it to a different one
Increase physical activity by 5 minutes every 2 weeks (or by 5 repetitions per side every 2 weeks)
If you are unable or cannot perform a given set of exercises, replace it with: walking, swimming, cycling, Nordic walking
On a walk, try to measure the number of steps you take and ideally try to take more than 5000 steps on a single walk
If you have the possibility, measure your pulse during the exercise and make sure that it doesn't exceed the maximum pulse (in
case of obesity you can measure it the following way: 200 - (0,5 x your age))

Practical tips

Diet during travel

AVOID THESE WHEN TRAVELING: REPLACE IT WITH:

Healthy choices in restaurant

AVOID THESE WHEN ORDERING FOOD IN A RESTAURANT: INSTEAD:

Alcohol vs diet
Consuming alcohol on a diet is not recommended not only because it is harmful to health, but also for two other reasons: its caloric value
and how we behave after consuming it - we pay less attention to calories, we often experience hunger pangs, and at the same time our
strong will maintenance of the diet weakens and suddenly we reach for everything that is on the table.

AVOID THE FOLLOWING: INSTEAD ORDER:

Helpful conversions:

1 tbsp approx. 15 g/15 ml

1 teaspoon approx. 5 g/5 ml
1 glass is about 0.07 gallons/8.5 oz/250 ml of water
1 large egg weighs about 2.1 oz/60 g
1 slice of whole-wheat bread weighs about 1.6 oz/45 g

   
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 spinach 1.06 oz 1. Peel the banana and cut into pieces
banana 3.21 oz 2. Remove the nest seeds from apples then cut apples into pieces
apple 2.68 oz 3. Combine all ingredients: banana, apple, spinach, yogurt and
lemon juice and blend thoroughly
natural yogurt 2.68 oz /lactose-free
yogurt/vegan
yogurt
lemon juice 0.812 tsp

Dinner: Cottage cheese with peanut butter and coconut shreds

INGREDIENTS: PREP:
cottage cheese 3.53 oz /lactose-free 1. Mix all ingredients together
cottage cheese
peanut butter 0.705 oz
shredded coconut 0.247 oz

Day 2
Physical activity plan
Exercises

We are very happy that you managed to mobilize yourself to improve your body, and we can help you with that! There are a few rules that
are very important and you must follow them so that your joints and overall health do not suffer.

RULE # 1 - do not overstrain your body - that's why with Fit Even you will start with light workouts
RULE # 2 - watch out for joints and back - if you experience severe pain during exercise, stop the exercise and change to
another one
RULE # 3 - maintain a proper pulse while exercising - at first exercise to feel your heart rate slightly faster. Your maximum
pulse should be 200-(0,5 x your age), e.g. if you are 50yo, your maximum pulse is 200-(0,5 x 50) = 175
RULE # 4 - workout systematically
RULE # 5 - remember about physical activity every day, e.g. instead of going for small shopping by car, go for it on foot, etc.

WORKOUT - basic tips

Workout at least 3 times a week
First and third workout choose from three CARDIO exercises - you can perform them alternately or repeat one of them - the
description and rules of progress can be found below
Second workout - is prepared specifically for you. Perform a round of exercises one by one with a 30 second rest between
rounds. Do 3 rounds
Each of these exercises perform as described

Exercise set
Shopping list
We have prepared a shopping list for you, seperately for each week, containing all the required ingredients to prepare all meals for a given
week and information about the amount of these ingredients needed for that week.

Thanks to this, you don't have to wonder what products to buy or analize closely the entire plan in the future!

Week 1 Week 2

DRIED FRUITS AND NUTS

peanuts 0.63 oz
cashews 0.32 oz
sunflower seeds 0.18 oz
shredded coconut 0.25 oz

OTHERS
breadcrumbs 0.39 oz
horseradish 0.21 oz
peanut butter 1.7 oz
honey 2.8 tsp
mustard 0.21 oz
curry paste 0.14 oz
lemon juice 1.5 tbsp
whole-wheat tortilla 0.63 oz

MEAT
turkey - breast 5.3 oz
poultry sausage 4.1 oz
chicken - breast 1.1 lb
poultry sliced ham 1.4 oz
beef - tenderloin 4.8 oz
turkey breast ham 0.95 oz

DAIRY PRODUTS
egg 8 pc.
natural yogurt 1 lb
cottage cheese 9.7 oz

DRINKS
coconut drink/coconut milk 6.1 fl oz
mineral water 6.4 fl oz

FRUITS
pineapple 7.7 oz
banana 9.3 oz
lemon 1.3 oz
apple 2.7 oz
raspberries 2.5 oz
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