Week three is going to be much like week two. The journal will be the same. You will continue the small changes you made last week to your lifestyle. But now we are going to add to what you started.
First, choose 2-3 other small changes to your food and exercise lifestyle or extend one you started last week. For instance, if you started working out 10 minutes a day three days a week, add another day or increase the workout by two minutes daily.
Other than these new changes and the ones you made last week, continue to eat and exercise normally. But you will need to add a bit to your journaling. This week's journal adds an extra column. For both the food journal and the exercise journal you will be recording either calories consumed or calories burned.
At the end of each day add up the calories consumed and the calories burned. Subtract the exercise calories from the food calories. So, if you ate 2500 calories and exercised out 250 your net calorie intake for the day would be 2250. Record that daily. At the end of the week figure your average daily net calorie intake. To do this simply add up the net calorie figures for each day and divide the total by seven.
So, lets say your week looked like this
Monday: Food 3589 Exercise 400 Net Calories 3189
Tuesday: Food 3498 Exercise 350 Net Calories 3148
Wednesday Food 3087 Exercise 100 Net Calories 2987
Thursday Food 3867 Exercise 0 Net Calories 3867
Friday Food 3219 Exercise 200 Net Calories 3019
Saturday Food 2890 Exercise 300 Net Calories 2590
Sunday 3209 Exercise 400 Net Calories 2809
Net Calorie Total for the Week = 21,609
Divided by 7 = 3087 Average Daily Net Calorie Intake
Once again in your journal record what you have learned about your fitness behavior. Do you notice that your lifestyle is starting to change in little ways? What are they? How do you feel? What do you think still needs to happen?
You are now ready to move into Week Four and begin to create a plan of action for your fitness program.
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