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Castro, Elenita M PDF
Castro, Elenita M PDF
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)
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)
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)
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)