Fitness Resources: 
The toolbox to help build a new YOU


Want a free fitness plan? This page is loaded with all the fitness resources you need to help build your fitness plan.

The step-by-step process below includes a fitness plan template, calculators, examples, and all the fitness resources that you need to get started.

By building your own fitness plan you’ll be able to better understand and use it to achieve your goals. This page is your fitness toolbox to build a new you.

People spend hundreds of dollars for similar plans that you’re going to be able to build for free. Please take the time to do it – your worth it.

Reaching your goals is a process of many, many small daily efforts. And while these efforts will require some changes in your daily habits, please don’t think that you have to make all these changes at once.

Diets are temporary in nature because they’re hard to endure forever.

Make your fitness plan something that evolves over time and is flexible. Slowly replace old bad habits with new good habits. Make a long-term plan that you can grow into.

Part 1: Record Your Starting Point

This is a really key part of your plan. Knowing where you are in terms of health and fitness will allow you to focus on the best way to achieve your goals. Be honest with yourself and write the numbers down. Use the fitness resources below to help you measure and record these starting points:

Body Mass Index (BMI) – Explanation & Calculator

Here’s a simple way you can measure your body fat.


Part 2: Define Your Goal Weight or Body Fat Percentage

Most people prefer to measure weight over body fat percentage. That’s OK. Just measure yourself at the same time each day and look for long-term improvements. Significant weight loss over a short period of time can be unhealthy, as it is usually a sign of dehydration. If you can, try measuring body fat and weight for the long-term. To pick a goal weight, use the BMI calculator. Enter in your height and then play with the weight number until the BMI is in the healthy range. To pick a healthy body fat number, do the same for your neck, waist, and hip measurements. Match your target body fat percentage to the circumference value that fits your height. With fat reduction, males will typically see a reduction in waistline and females will typically see a reduction in hip circumference. The fitness resources below will help you refine your goal:

Basal Metabolic Rate (BMR) – Explanation & Calculator

What’s my ‘ideal’ weight for my height?

Measure what matters – Article from July ’06 newsletter (The Bullhorn)


Part 3: How much time will it take to get there?

While I will sometimes go on a short-term restrictive diet or exercise boom, I know it will temporary. It’s hard to sustain these drastic changes for the long-term. When I want to lose weight, I try to figure on losing 1-2 pounds a week. Because 1 pound of fat equals 3,500 calories, I’ll need to have a calorie deficit of 500-1000 calories per day to meet this goal. What does that mean? It means that my BMR plus the calories I burn through exercise must be at least 500-1000 calories higher than my food log total for the day in order to burn 1-2 pounds of fat per week. This is definitely doable. Again, using me as an example, my BMR is 2,300 calories per day and I typically burn 500-600 calories per day in exercise. T o lose 2 pounds per week, I just keep my daily intake below 1,900 calories which isn’t too bad. Run through these scenarios with your own numbers. Take your current weight and subtract your goal weight. Figure out how many weeks it will take to lose that weight at 2 pounds per week. Congratulations….the path has been set. Use the fitness resources below to guide you along;

Calculators to figure out how many calories are burned through various exercises.

Food Log – A template & tips for recording what you eat.

Exercise Plan – the best way to burn calories!

Nutrition Data Tables – Count calories from your favorite foods.

Good Snacks – Here are some great snack ideas to cut down on your daily intake.


Part 4: Create Milestones

All the fitness resources in the world are no substitute for motivation. So how we motivate ourselves to keep going? Milestones & Rewards! In a society of fast food and instant gratification, our patience and attention span for long-term efforts can get severely strained to the point where we lose interest. Set us some milestones to keep your focus. If it’s going to take 20 weeks to reach your goal, pick an interim goal. It can be a weight, a clothing size, a running race, body fat measurements or any formal or informal event to mark your fitness level. Pair each of these interim goals (milestones) with a reward. For example, if you work up to a 5k race then reward yourself with something nice. It can be something as simple as a gourmet cup of coffee and a treat from the bakery. Pick something that you know will motivate you to reach the milestone.

Milestones are critical to long-term success. Some mornings, I try to talk myself out of running and stay in bed. I’ll con myself into the full workout by telling myself “just get 10 minutes in”. After 5 minutes, my bed is a distant memory and I’m ready to go as far as I had planned. Milestones & rewards will motivate you to the finish.

Motivation! – encouragement & inspiration to get you started and keep you going.

Start Running – A 10-week plan & tips for those that want to start running.

Running Races – Sometimes a running race makes the best fitness milestone.

Gifts for Runners – Looking for some reward ideas…here are some great toys!

Below is an empty template for your fitness plan. You can print this one out, or right-click, copy, & paste it into a spreadsheet. Use the fitness resources on the links above to help you fill it out. I’ve also put an example fitness plan below based on my own experiences. Use this as a guide, but tailor it to YOU.

  Enter your information below
Today’s Date:  
Height:  
Weight:  
BMI:  
Neck (inches):  
Waist (inches):  
Hips (inches):
females only:
 
Body Fat%:  
   
Goal:  
Weeks to get there:  
   
Milestone #1:  
Weight:  
BMI:  
Neck (inches):  
Waist (inches):  
Hips (inches):
females only
 
Body Fat%:  
   
Milestone #2:  
Weight:  
BMI:  
Neck (inches):  
Waist (inches):  
Hips (inches):
females only
 
Body Fat%:  
Milestone #3:  
Weight:  
BMI:
Neck (inches):  
Waist (inches):  
Hips (inches):
females only
 
Body Fat%:  
   
Next Goal:  

The following example is what a fitness plan may look like on Day 1. The milestones that motivate me the most to get off my rump, are when I sign up for a race.

So, you'll notice that Milestones #2 & #3 involved a commitment on my part by sgning up for the race in advance. Use whatever milestone will motivate you the best.

  Enter your information below
Example
Today’s Date: March 12, 2001
Height: 68 inches
Weight: 178
BMI: 27 (overweight)
Neck (inches): 14.5
Waist (inches): 34.0
Hips (inches):
females only:
 
Body Fat%: 19%
   
Goal: Under 160# & 12% Body Fat
Weeks to get there: 36
   
Milestone #1: Memorial Day weekend – under 170#
Weight:  
BMI:  
Neck (inches):  
Waist (inches):  
Hips (inches):
females only
 
Body Fat%:  
   
Milestone #2: August – Under 165# & Break 22 minutes in 5k
Weight:  
BMI:  
Neck (inches):  
Waist (inches):  
Hips (inches):
females only
 
Body Fat%:  
   
Milestone #3: November – Under 160# & Run Marathon
Weight:  
BMI:  
Neck (inches):  
Waist (inches):  
Hips (inches):
females only
 
Body Fat%:  
   
Next Goal: TBD

Your milestones can be anything that will motivate you. In the past (above example), I liked pairing races with goal weights or levels of fitness.  Again, once I mail away that entry fee, I feel much more committed to my goal.

Find out what keeps you focused on your goals and go for it! Use the fitness resources on this page to make your plan – once you write it down you’ll be more motivated to follow it.

Good luck!!


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