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πŸŽ€ How To Create Your Own Weight Loss Plan Binder! πŸŽ€

posted in Health & Fitness
07/08/2015
  • STEP 1

    Get Materials:
    -Lose It app (free in Apple App Store)
    -binder
    -computer with Microsoft word and excel
    -printer paper
    -plastic paper covers to go in binder
    -motivation!

    *NOTE*
    You will be using the computer a lot

  • STEP 2

    Download the "Lose It" app

    This app is for the nutrition portion of your weight loss plan. Instead of tracking your food in the binder you will do it on this app to make things easier

    This app will give you information on how long your weight loss plan will take according to current weight and height and your goals

    This information is critical for the rest of your weight loss plan in the binder!

  • STEP THREE

    (The Fun Part)

    Create a fun binder cover for your weight loss plan!

    You can:
    -You can use my cover as inspiration
    -put an inspirational quote
    -draw and decorate your own binder cover
    -put a picture on the cover

  • STEP 4

    Your exercise plan

    You can create your own exercise plan, print it out, and put it in the binder.

    What I did was this:

    I printed off a simple 5k one month training program I found on the Internet just for a more interesting running exercise

    Then I created my "basic set" that included jumping jacks, crunches, push ups, etc.

    Lastly I created a simple flexibility list to do before I run or do my basic set

  • Here is an example of my running plan
    Here is an example of my running plan
  • Here is an example of my basic set

    Jumping jacks - __ reps of __
    Push ups - __ reps of __
    Crunches - __ reps of __
    Planks - __ reps of __
    Russian twists - __ reps of __

    Here is an example of my flexibility list

    Basic leg flexibility runners stretch
    Butterflies
    Straddle
    Splits (both sides)
    Heel stretches (forward and sides)
    Bridges
    Arabesque
    Scorpion
    Heel stretch
    Scales
    Walkovers

  • STEP 5

    creating your calendars

    (This is tricky)

    I used excel and created a calendar for each month I will be on my diet

    (This is where the lose it app comes in)
    The amount of months you need to create depends on what day your diet ends on lose it

  • Here is what my calendar looks like
Notice that after each month I have my goal for the end of each month (this is optional but helps give me smaller goals instead of one big goal
    Here is what my calendar looks like
    Notice that after each month I have my goal for the end of each month (this is optional but helps give me smaller goals instead of one big goal
  • STEP 5 CONT.

    Set up your calendar with the days of the week listed on the top

    On the left side (listed for each week)
    Write:
    Weight (1 cell down)
    Water check (8 oz.) (4 cells down)
    Exercise (4 cells down)

  • Each day will look like this

Record weight in the morning
Check off every time you drink 8 oz. water
Check off what exercises you do
Note: I do my running schedule every day and days that day rest I do my basic set
Stretch before each activiity
    Each day will look like this

    Record weight in the morning
    Check off every time you drink 8 oz. water
    Check off what exercises you do
    Note: I do my running schedule every day and days that day rest I do my basic set
    Stretch before each activiity
  • STEP 6

    GOALS PAGE

    This will be the first page in your binder

    1. Title the page "Goals"
    2. Create three sections: weight, exercise, and diet
    3. Under each section on this goals page, put down a short summary or bullet points of your goals according to the section

  • Goal Page Example:

    Goals

    Weight
    Starting Weight: ___lbs - [date]
    Ending Weight: ___lbs - [date
    Total Weight Loss: ___lbs

    Exercise
    5K Training and Flexibility every day
    Basic set on rest days
    Swim/aerobics optional for extra exercise

    Diet
    Recorded daily on Lose It app
    Eight 8 oz. Water consumed daily

  • STEP 7

    The Ten Commandments Page

    This is a fun page to put in your binder to help with reminders and motivation

    10 WEIGHT LOSS COMMANDMENTS
    1 thou shalt not give up on a diet or give into a binge after a slip up
    2 thou shall stay hydrated with water, not sugary or carbonated drinks
    3 thou shall avoid food with preservatives and high salt contents
    4 thou shalt not eat past 8 pm in the evening and shall eat 39 minutes after waking up
    5 thou shall exercise daily, no excuses will be plausible
    6 thou shall find a distraction when delicious complex carbs are left unattended

  • (Commandments Cont.)

    7 thou shalt not be discouraged; this takes time and quick fixes aren't lasting
    8 Thou shalt eat regularly; starvation diets are temporary solutions to long lasting problems that also make you fat
    9 thou shalt never feel upset when hungry
    10 thou shalt not indulge in the holy grail that is McDonalds

  • BINDER OVERVIEW

    cover page
    Goal page
    Ten Commandments page
    Exercise page(s)
    Calendar pages

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