ELENITA M.

CASTRO
1E1 – BS ACCOUNTANCY
LIFESTYLE MANAGEMENT PLAN

FITNESS GOAL To lose at least 5 kilograms with proper food intake and continuous exercise in 3 months.

1. Glorify God through committing myself fully and truthfully in this plan to reach my goal.
2. Keep in mind to do a proper warm-up and cool down every exercise.
3. Have a proper diet before and after each workout.
4. Workout at your own pace.
NOTES
5. Keep hydrated at all times.
6. Progress appropriately.
7. Make sure to rest properly with 15-30 seconds of rest after every cycle.
8. Train 2-3 times a week, specifically, every Monday, Wednesday and Friday.

 Cardiovascular endurance
MODE OF TRAINING  Muscular endurance
 Muscular strength
 WORKOUT PLAN
WEEK 1-4
CARDIOVASCULAR ENDURANCE (C) AND MUSCULAR ENDURANCE (M)
EXERCISES DIET PLAN SLEEP AND HYDRATION PATTERN
C: Outdoor jogging (1 hour with 2 minutes of rest WORKOUT DAY:
every after 2 km) Breakfast (454kcal)
1 banana (89 kcal)
C: 20 – minute Stair Exercise (3 sets, 3 minutes 1 hard-boiled egg (155 kcal)
of rest per set) 300g oatmeal (210 kcal)

M: Full Plank Lunch (284 kcal)

(60 seconds hold, 3 sets, 3 reps, 1-minute ¼ cup of rice (60 kcal)
rest per set) Chicken breast (165 kcal)
½ cup of mix vegetables (59 kcal)
M: HIIT (jog in place, butt kicks, speed run in
place, lateral hops, high knees, speed skaters; Snack (122 kcal)
2 sets, 20 reps, 15 secs rest) Protein Bar (122 kcal)

NOTE: For 4 weeks, one cardiovascular and one Dinner (180 kcal)
muscular endurance exercise will be completed 100g cornflakes (100 kcal)
Always sleep at least 8 hours a day
every workout day. There are 2 pairs of exercises 1 cup of non-fat milk (80 kcal)
and drink a minimum of 9 glasses of
which can be done for the span of 4 weeks.
water a day
(Outdoor Jogging in the morning and HIIT in the NON-WORKOUT DAY:
evening) Breakfast (351 kcal)
1 apple (52 kcal)
1 banana (89 kcal)
300g oatmeal (210 kcal)

Lunch (247 kcal)

¼ cup of rice (60 kcal)
Tilapia (128 kcal)
½ cup of mix vegetables (59 kcal)

Dinner (182.5 kcal)

100g cornflakes (100 kcal)
1 cup of non-fat milk (80 kcal)
1 cup of green tea (2.5 kcal)
 WORKOUT PLAN
WEEK 5-8
CARDIOVASCULAR ENDURANCE (C), MUSCULAR ENDURANCE (M) AND MUSCULAR STRENGTH (MS)
EXERCISES DIET PLAN SLEEP AND HYDRATION PATTERN
C: Outdoor jogging (90 minutes with 2 minutes of WORKOUT DAY:
rest every after 2 km) Breakfast (462 kcal)
1 cup of mixed fruits (97 kcal)
C: 20 – minute Stair Exercise (3 sets, 3 minutes 1 hard-boiled egg (155 kcal)
of rest per set) 300g oatmeal (210 kcal)

C: Swimming (60 minutes) Lunch (284 kcal)

¼ cup of rice (60 kcal)
M: Full Plank (90 seconds hold, 4 sets, 4 Chicken breast (165 kcal)
reps, 1-minute rest per set) ½ cup of mix vegetables (59 kcal)

M: HIIT (jog in place, butt kicks, speed run in Snack (122 kcal)
place, lateral hops, high knees, speed skaters, Protein Bar (122 kcal)
mountain climbers, squat, burpees;
2 sets, 20 reps, 15 secs rest) Dinner (180 kcal)
100g cornflakes (100 kcal)
Always sleep at least 8 hours a day
MS: push-ups, shoulder taps, sit ups, wall sit 1 cup of non-fat milk (80 kcal)
and drink a minimum of 9 glasses of
(3 sets, 30 reps, 20 sec rest per set)
water a day
NON-WORKOUT DAY:
MS: Crunches, Lunges, Overhead Press Breakfast (351 kcal)
(3 sets, 30 reps, 30 secs rest per set) 1 apple (52 kcal)
1 banana (89 kcal)
NOTE: For 4 weeks, one cardiovascular and one 300g oatmeal (210 kcal)
muscular endurance exercise will be completed
every workout day. There are 2 pairs of exercises Lunch (247 kcal)
which can be done for the span of 4 weeks. ¼ cup of rice (60 kcal)
(Outdoor Jogging in the morning and HIIT in the Tilapia (128 kcal)
evening) ½ cup of mix vegetables (59 kcal)

Dinner (182.5 kcal)

100g cornflakes (100 kcal)
1 cup of non-fat milk (80 kcal)
1 cup of green tea (2.5 kcal)
 WORKOUT PLAN
WEEK 9-12
CARDIOVASCULAR ENDURANCE (C), MUSCULAR ENDURANCE (M) AND MUSCULAR STRENGTH (MS)
EXERCISES DIET PLAN SLEEP AND HYDRATION PATTERN
C: Outdoor jogging (120 minutes with 2 minutes WORKOUT DAY:
of rest every after 2 km) Breakfast (462 kcal)
1 cup of mixed fruits (97 kcal)
C: 20 – minute Stair Exercise (3 sets, 3 minutes 1 hard-boiled egg (155 kcal)
of rest per set) 300g oatmeal (210 kcal)

C: Swimming (90 minutes) Lunch (284 kcal)

¼ cup of rice (60 kcal)
C: Biking (60 minutes) Chicken breast (165 kcal)
½ cup of mix vegetables (59 kcal)
M: Full Plank (120 seconds hold, 5 sets, 5
reps, 1-minute rest per set) Snack (122 kcal)
Protein Bar (122 kcal)
M: HIIT (jog in place, butt kicks, speed run in
place, lateral hops, high knees, speed skaters, Dinner (180 kcal)
mountain climbers, squat, burpees; 100g cornflakes (100 kcal)
Always sleep at least 8 hours a day
4 sets, 4 reps, 15 secs rest) 1 cup of non-fat milk (80 kcal)
and drink a minimum of 9 glasses of
water a day
MS: push-ups, shoulder taps, sit ups, wall sit NON-WORKOUT DAY:
(4 sets, 4 reps, 20 sec rest per set) Breakfast (351 kcal)
1 apple (52 kcal)
MS: Crunches, Lunges, Overhead Press 1 banana (89 kcal)
(4 sets, 4 reps, 30 secs rest per set) 300g oatmeal (210 kcal)

NOTE: For 6 weeks, one cardiovascular and one Lunch (247 kcal)
muscular endurance exercise will be completed ¼ cup of rice (60 kcal)
every workout day. There are 2 pairs of exercises Tilapia (128 kcal)
which can be done for the span of 6 weeks. ½ cup of mix vegetables (59 kcal)
(Outdoor Jogging in the morning and HIIT in the
evening) Dinner (182.5 kcal)
100g cornflakes (100 kcal)
1 cup of non-fat milk (80 kcal)
1 cup of green tea (2.5 kcal)