Angela’s Calorie and Fitness Plan
Nutrition Plan (Calorie Recommendations)
Angela’s daily caloric intake was calculated first using the Katch-McArdle formula to determine her basal metabolic rate (BMR).This formula takes into account an individuals lean body mass and applies equally to both men and women. Angela’s calculated basal metabolic rate (calories expended at rest) is 1402 kcal. We estimated Angela’s total daily energy expenditure (TDEE) by multiplying her BMR (1402) by an activity level multiplier for moderate activity (1.55). Angela’s TDEE equals 2,173 kcal, the amount of calories Angela needs to maintain her weight given her current level of activity. We established a caloric deficit of 500 kcal/day or 3500 kcal/week, the equivalent to one pound of fat loss per week. Angela is projected to lose ~12 pounds by decreasing her caloric intake by 500 kcal/day. Also, Angela is encouraged to further reduce her calories on non-exercise days. Angela will track her intake using a food journal and we will be reviewed at the end of each week
Fitness Plan (Resistance Training and Cardiovascular Recommendations)
For healthy weight loss and long-term success, it is important to incorporate both cardiovascular endurance and strength training into her weight loss plan. Angela will be participating in three (3) 60-minute resistance training sessions per week and five (5) days of cardiovascular activities. The goal of the fitness plan is to create an additional 3500 kcal expenditure to yield an additional one pound of fat loss per week. Angela will be participating in a moderate-intensity circuit training regimen, equivalent to 5.5 METs (ACSM Compendium of Metabolic Intensities) and is estimated to expend ~452 kcal/day or 1357 kcal/week. Angela will also participate in five (5) days of cardiovascular activity that includes treadmill walking and Cybex Arc Trainer. Angela’s training intensity was calculated using The American College of Sports Medicine’s metabolic equations for treadmill walking. We estimated Angela will expend ~181kcal/day or ~905 kcal/week equivalent to ~3.17 pounds for her treadmill walking program and ~247kcal/day or ~1233 kcal/week while exercising on the Arc Trainer. The total caloric expenditure for Angela’s fitness plan is estimated to yield ~12.24 pounds of fat loss. See below for Angela’s cardiovascular program:
Mode: Treadmill Walking
Speed: 3.5 mph
Grade: 1.5% Incline
Duration:30 min.
METs: 4.40
Frequency: 5d/wk
Distance: 1.75 mi.
Pace: 17.14 min/mi
Mode:Arc Trainer
METs: 9
Duration: 20 min.
Frequency:5d/wk
*Please note the values for calories are approximations and may be adjusted throughout the duration of the program.
Corrective Stretching
Angela’s fitness plan will also include corrective stretching exercises to help improve her posture (excessive anterior pelvic tilt). Excessive anterior pelvic tilt is caused by tight erector spinae, hip flexors, and hamstring muscles. Corrective stretching exercises will include: cat stretch, supine trunk rotation, curl up on the ball, kneeling hip flexor stretch, and kneeling rectus femoris stretch.
Angela’s Resistance Training Plan
Warm-up 5 minutes on treadmill. Break a light sweat. Proceed to corrective stretching exercises
Mode: Circuit Training
Frequency: 3d/wk
Sets: 2 – 3 sets
Reps: 12 to 15 reps
Rest: <30 seconds between exercises
Movement Speed: Slow and Controlled Movements
Objective: Volitional Fatigue of the Targeted Muscle
Safety: Exhale on Exertion
Exercises
DB Push Press
Squat w/Back Row on Core Board
DB Chest Press on Stability Ball
Lat Pull Down on Stability Ball
Hamstring Curl with Stability Ball
Squat Thrust with Medicine Ball
Traveling Lunge w/Arm Curl
Triceps Bench Dips
Forearm Plank, Side Plank, Bird Dog, Medicine Ball Core Rotation, Back Extension
Cool-down with a total body static stretch
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