FITNESS AND NUTRITIONAL PROGRAM TO JANE AND KATIE

JANE

DOB: 01-01-1972. 42 years old

-Height: 05 feet 08 inches.

-Weight: 250 lbs.

CARDIOVASCULAR FITNESS

Ability of the heart , lungs and vascularsystem to deliver oxygen-rich blood toworking muscles during sustainedphysically activity.

* Jane must follow a diet high in vitaminsand minerals and low in fats, proteins andcarbohydrates.

* 1200 calories a day* Healthy snaks* Avoid sweets, fats, sugared sodas and food

high in calories.

NUTRITIONAL PLAN

Breakfast

A glass of non-fat milk

A cup of sugar free coffee

A glass of natural orange juice

A slice of bread with sugar free jam

A medium high apple or pomelo.

Lunch

A portion of grilled chicken with vegetables

A small portion of rice and vegetables

Grilled Turkey breast with one potato or

vegetables

Mineral water

Ice tea (sugar free)

Chinese tea (sugar free)

Dinner

Broccoli & Feta Omelet with Toast

Middle Eastern Rice Salad

Grilled salmon and noodles

Midday snack (between

meals)

Yogurt with nuts

Healthy Grains Bar

A portion of dried fruits and

nuts

A portion of cereals

FITNESS PROGRAM

Day 1

10 minutes of jogging to warm up

40 minutes of aerobic dance or Zumba dance

10 minutes of stretching exercises and relaxing activities

Day 2

20 minutes of aerobic dance to warm up

30 minutes of cycling

10 minutes of stretching exercises

Day 3

15 minutes of jogging to warm up

35 minutes to Zumba class

10 minutes of stretching exercises

KATIE

DOB 01-01-1992. 22 Years old.

- Height: 05 feet 06 inches.

- Weight: 90 lbs.

NUTRITIONAL PROGRAM

*Add calories in at every meal and snack through food andbeverages. Get more carbohydrate into your dietthrough cereal, rice, pasta, fruits, and vegetables toprovide fuel for activity. Cut down on fat in the diet andincrease the protein and carbohydrate.

Cut down on:

NUTRITIONAL PROGRAM

Breakfast

2 pieces of fruit

A glass of juice (12 oz)

A breakfast sandwich of an English muffin

Scrambled eggs (2)

2 pieces of ham

2 slices of cheese

Post-Workout Snack

Sports drink

Snack (choose one):

* Peanut butter and jelly sandwich or A

container of yogurt with granola

* A small bag of trail mix and sports drink

LUNCH: Select from one of the

following menus

Submarine sandwich (12-inch), made

with one of the following proteins:

Chicken - tuna - steak

Ham and cheese

Baked chips

Lemonade or juice

Afternoon Snack

Drink (choose one) Low-fat milk, juice or

lemonade

Snack (choose one)

Banana with peanut butter (2 tablespoons)

Trail mix with cereal, nuts, and dried fruit (1

cup or 2 handfuls)

Cheese and crackers

Cereal (large bowl)

Dinner

NUTRITIONAL PROGRAM

Late-Night Snack

Snack (choose one)

Bowl of ice cream or frozen yogurt

Smoothie or protein shake with ice

added

Peanut butter and jelly sandwich

FITNESS PROGRAM

• Muscular strength program, which is themaximum amount of force a muscle or musclegroup can generate in a single effort to thepoint that no more repetitions can be donewithout rest

Lifting heavy with mass-building compound exercises, doing sets of 8-10.The emphasis is on moving as much weight as possible to add strengthand size.

The second half of the week is all about maximizing size with slightly higherreps and an emphasis on intensity. Rep ranges move up to 10-12 for mostexercises, which is ideal for promoting muscle hypertrophy (growth).

Your workouts shouldn’t be two-hour affairs - each visit to the gym needs tobe fast-paced and intense. With that as your guide and following theheavy-duty blueprint laid out here, we can’t promise it’ll be easy, but theresults should be worth every drop of sweat.