I want to share about fitness and weight management program. I need a program like this because I want to be healthy and have an ideal weight. To realize the fitness and weight management goals above, I made a simple program consisting of weigh management (management of food / dietary management) and workout programs. I chose a simple and easy to run because I was busy with daily activities.
My Profile and Activity
Previously, I said that I was aged 38 years, height about 170cm, weight 70kg currently. I want to maintain body weight at 70kg. I want to remain healthy and strong cardiovascular muscles. My daily activity profile is as follows:
Morning Activity is busiest around 2 hours of moderate semi-desk job, then proceed with the desk job for 4 hours, the afternoon of activity usually semi-desk job about 3 hours. Evening activities, semi-desk job about 2 hours. I say that I am actively working on table 6 hours, and 6 hours of work outside the space.
Food and Diet Management
I think it is very important for me to know how many calories, and types of nutrients in my diet. So I use the android apps are free and useful to help me calculate the calories and nutrients. I use Myfitnesspal. I have made a guide how to install Myfitnesspal (click here). As per my profile, I just need calories (net) amounted to 1980 kcal per day. I use myfitnesspal to calculate calories and nutrients in my diet. The result as :
From the tabel above, I only need 1980 kcal per day, compared to 1983 kcal of food, I eat (for example) on June 26 2014. Based on the calculation of Myfitnesspal, i can make a menu by using drop down menu to choose my daily food below, see on details.
Feel free to explore and create various food menu you like, the most important is you may not eat more calorie than the net calorie per day.
I realized that the best benefit would be obtained if I could set the weight of diet and exercise. Therefore, I do running twice per week with a total distance of about 10 KM or running 5km each. I chose 5 KM per running because the moderate range and it only takes about 1 hour. Here is my simple 5K Schedule.
If you want to know more about my running schedule, you may check my posting here.