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    My Personal Fitness Plan Real

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    Cynthia Acosta outlines a two-week fitness plan with the goals of increasing flexibility, muscular strength and endurance, decreasing body fat, and increasing cardio respiratory endurance. The plan includes sample meal plans, a description of facilities and equipment used, accountability partners, starting fitness levels, and a weekly workout routine that incorporates full body, upper body, lower body, cardio, yoga, and circuit training workouts.

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    My Personal Fitness Plan Real

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    api-302388863
    4K views6 pages
    Cynthia Acosta outlines a two-week fitness plan with the goals of increasing flexibility, muscular strength and endurance, decreasing body fat, and increasing cardio respiratory endurance. The plan includes sample meal plans, a description of facilities and equipment used, accountability partners, starting fitness levels, and a weekly workout routine that incorporates full body, upper body, lower body, cardio, yoga, and circuit training workouts.

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    Cynthia Acosta outlines a two-week fitness plan with the goals of increasing flexibility, muscular strength and endurance, decreasing body fat, and increasing cardio respiratory endurance. The plan includes sample meal plans, a description of facilities and equipment used, accountability partners, starting fitness levels, and a weekly workout routine that incorporates full body, upper body, lower body, cardio, yoga, and circuit training workouts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    4K views6 pages

    My Personal Fitness Plan Real

    Uploaded by

    api-302388863
    Cynthia Acosta outlines a two-week fitness plan with the goals of increasing flexibility, muscular strength and endurance, decreasing body fat, and increasing cardio respiratory endurance. The plan includes sample meal plans, a description of facilities and equipment used, accountability partners, starting fitness levels, and a weekly workout routine that incorporates full body, upper body, lower body, cardio, yoga, and circuit training workouts.

    Copyright:

    © All Rights Reserved
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    Download as docx, pdf, or txt
    of 6

    MY PERSONAL FITNESS PLAN

    Cynthia Acosta
    OVERVIEW
    January 26-February 8
    With the business of life, sometimes it is hard to find time to exercise
    and eat healthy meals. My fitness plan spans over two weeks and
    includes time for work, school, and exercise. I have included two
    sample meal days as well as what exercises I will be performing each
    day of the week for both weeks.

    GOALS
    What I hope to achieve from my fitness plan:
    -Greater flexibility
    -Increase in muscular strength
    -Increase in muscular endurance
    -Decrease in body fat
    -Increase in cardio respiratory endurance
    -At least eight hours of sleep
    -Low-calories but high-nutrition meals

    FACILITIES USED
    Home gym:
    -Dumbells
    -Squat rack
    -Kettle bells
    -Foam roller
    -Exercise ball
    Local Park with track

    ACCOUNTABILITY PARTNER(S):
    Mark Acosta
    Farrah Ghaffarirafi

    STARTING Fitness Level:


    -

    CARDIO RESPIRATORY CATEGORY: Average


    MUSCULAR ENDURANCE CATEGORY: Average
    MUSICAL STRENGTH CATEGORY: Good
    WEIGHT: 128 lbs
    BODY FAT: 22.5% (Moderate)
    ESTIMATED ENERGY EXPENDITURE: 1,935 calories
    RESTING HEART RATE: 72 bpm

    NUTRITION
    Meal 1

    Meal 2

    Meal 3

    Meal 4

    Meal 5

    TOTAL
    MACR
    OS

    DAY 1

    DAY 2

    -4 egg whites (56 cal)


    -1/3 cup of oatmeal (160 cal)
    -1 cup of Low-fat milk (100
    cal)

    -2 slices of toast (180 cal)


    -4 egg whites (56 cal)
    -Tablespoon of peanut butter
    (180 cal)

    FAT:
    5.7g

    FAT:
    17.2g

    CARBS:
    40g

    PROTEIN:
    28g

    PROTEIN:
    30g

    -Protein shake (120 cal)


    -Apple slices (71 cal)

    -Protein shake (120 cal)


    -Tangerine (40 cal)

    FAT:
    1.7g

    FAT:
    1.5g

    CARBS:
    22g

    PROTEIN:
    24g

    CARBS
    :
    12g

    PROTEIN:
    24.5g

    -4 oz skinless chicken breast


    (130 cal)
    -1 cup of broccoli (30 cal)
    -Mixed greens (50 cal)

    -4 ounces of tuna (100 cal)


    -Sweet potato (180)
    -Mixed greens (50 cal)

    FAT:
    4.8g

    FAT:
    1g

    CARBS:
    14.8g

    PROTEIN:
    29.5g

    CARBS
    :
    42g

    PROTEIN:
    30g

    -Almonds (100 cal)


    -Orange slices (81 cal)

    -Banana (105 cal)


    -1 cup of Low-fat milk (100
    cal)

    FAT:
    15g

    FAT:
    2.5g

    CARBS:
    22g

    PROTEIN:
    7.5g

    CARBS
    :
    36.5

    PROTEIN:
    9g

    -4 oz turkey (290 cal)


    -Fresh greens (50 cal)
    -Yogurt (50 cal)

    -4 oz of skinless, boneless
    chicken breast (130 cal)
    -1 cup of brown rice (170 cal)

    FAT:
    24.5
    g

    FAT:
    6g

    CARBS:
    9g

    PROTEIN:
    36g

    Fat: 51.7g
    Carbs: 107.8g
    Protein: 125g

    TOTAL CALORIES

    1288 calories
    DAY 2: 1411 calories
    DAY 1:

    CARBS
    :
    44g

    CARBS
    :
    36g

    Fat: 28.2g
    Carbs: 170.5g
    Protein: 120.5g

    PROTEIN:
    27g

    FOOD BREAKDOWN:

    - Eggs: Costco Extra large eggs


    - Oatmeal: Costco Coaches Oats
    - Low-Fat milk: Organic low fat 1% (Kirkland Signature
    Costco)
    - Toast: 100% Whole Wheat Bread (Keposo-Orowheat)
    - Peanut butter: Nancys Natural Creamy Peanut butter
    - Protein: Gold Standard 100% Whey Protein- Extreme
    Milk Chocolate (Optimum Nutrition)
    - Apple: Gala apple
    - Clementine tangerine (Trader Joes)
    - Chicken breast: Trader Joes all natural boneless,
    skinless Chicken breast
    - Tuna: Chunk light tuna in water (Chicken of the Sea)
    - Naval Orange
    - Instant Brown rice (Uncle Bens B)
    - Carb Master Vanilla Yogurt (Krogers)
    - Turkey: 80% lean ground turkey patty

    WORKOUT (Repeated for 2


    weeks)
    OVERVIEW:
    Monday-Full body
    Tuesday- Upper Body, Shoulders/Back
    Wednesday- Lower body
    Thursday- Cardio
    Friday- Full body
    Saturday- Yoga
    Sunday- Cardio

    Monday exercises:
    Warm-up- Arm Stretch, quad stretch, glute stretch, lat stretch, calf stretch,
    25 jumping jacks
    45-minute cardio of choice
    Circuit one:
    o Push-ups (3 sets of 12 reps)
    o Mountain Climbers (50)
    Circuit two:
    o Dumbbell squat (3 sets of 8 reps)
    o Jump Squat (3 sets of 20)
    o Bench dips (3 sets of 15)
    Circuit three:
    o Step-ups (3 sets of 30)
    o Chin up (3 sets of 15)
    o Jump Squat (3 sets of 20)
    Cool down- Arm Stretch, quad stretch, glute stretch, lat stretch, calf stretch

    Tuesday exercises:
    Warm-up- Arm Stretch, quad stretch, glute stretch, lat stretch, calf stretch,
    25 jumping jacks
    45-minute cardio of choice

    Circuit one: (Repeat 3 times)


    o Incline dumbbell press (12 reps)
    o Wide grip Lateral pull down (20 reps)
    o Dumbbell bicep curl (15 reps)
    o Lying triceps press (12 reps)
    o Crunches (to failure)
    o 1 minute plank
    Cool-down
    - Arm Stretch, quad stretch, glute stretch, lat stretch, calf stretch

    Wednesday exercises:
    Warm-up
    - Arm Stretch, quad stretch, glute stretch, lat stretch, calf stretch,
    25 jumping jacks
    45-minute cardio of choice
    Circuit one:
    o Barbell Lunge (3 sets of 15)
    o Body weight squat (3 sets of 20)
    o Kettle Bell dead lift (3 sets of 12)
    Circuit two:
    o Lying leg curl (3 sets of 12)
    o Stiff leg dead lift (3 sets of 12)
    o Gluteus Kickback (3 sets until failure)
    Cool-down
    - Arm Stretch, quad stretch, glute stretch, lat stretch, calf stretch

    Thursday exercises:
    Warm-up
    - -Quad stretch, lat stretch, calf stretch, hamstring stretch, walk
    for 5 minutes
    4 mile run (9.5 min/mile)
    Cool-down
    - Walk for five minutes, quad stretch, lat stretch, calf stretch,
    hamstring stretch

    Friday exercises
    Warm-up
    - Arm Stretch, quad stretch, glute stretch, lat stretch, calf stretch,
    25 jumping jacks
    45 minute cardio of choice
    Circuit one:
    o Dumbbell squat (3 sets of 12 reps)
    o Push Press (3 sets of 12 reps)
    o Dumbbell Biceps curl (3 sets of 15 reps)
    o Lying Triceps curl (3 sets of 12 reps)
    Circuit two:
    o Dumbbell Lunges (3 sets of 20)
    o Chin-ups (3 sets of 15)
    o Bench dips (3 sets of 15)
    Cool-down
    - Arm Stretch, quad stretch, glute stretch, lat stretch, calf stretch

    Saturday:

    Yoga Class at Crunch Fitness with accountability

    partner

    Sunday exercises:
    Warm-up
    - -Quad stretch, lat stretch, calf stretch, hamstring stretch, walk
    for 5 minutes
    4 mile run
    Cool-down
    - Walk for five minutes, quad stretch, lat stretch, calf stretch,
    hamstring stretch

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