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fit4sure (Other features (BMI calculator bmi, Pedometer Pedometer,…
Introduction
To raise health awareness which is neglected by students
To promote importance of fitness
To provide proper way to exercise
Healthy Diet Plans
Calories diet
Balance diet that includes all sources of food nutrients
calculate calorie each food that you eat every day
dont take too much carbohydrate
suitable for maintain your weight
weiht loss more slow than atkins diet (5-8kg in month)
Intermittent Fasting (IF) diet
Its like fasting but just in certain time
Allowing the practitioners to drink water during the fasting period such as mineral water, salt water, green tea, coffee and tea but without sugar or creamer
Give stomach rest around 12-14 hours daily
It's up to the person when to start, if start on 6.30 pm it will be until 9.30 am start with breakfast. But if start on 8.30 am it will be until 11.30 am start with breakfast.
For the beginner, they can do EOD or Alternate day. It means one day IF and one day FreeDay but with no refined sugar or processed foos
Atkins Diet
4 phase
Phase 4 (Lastime Maintenance)
Stay in 2kg of your ideal weight(for lifetime
control your carbohydrate intake value
Phase 1 (Induction)
2 weeks minimum in this phase
just eat protein, vegetables, good fats
20 gram carb limit
Phase 3 (Pre-Maintenance)
stay in this phase until you reach your target and stay for 1 month
add fruit, vegetables with high carbo, wholegrain (gradually)
Phase 2 (Ongoing Weight Loss)
Add beans, then low carbo fruits, fresh cheese yogurt, tomatoes,lime
Add 25 grams of carb on the first day
Types of Exercise
Cardio
Jogging
Time target
Distance target
Jump Rope
Time target
Cycling
Time target
Distance target
Stair climbing
Time target
Weights Exercises
Level 1: Beginner
Strength training
(Pick heaviest weight)
Chest Workouts
Chest Flys until failure
https://www.youtube.com/watch?v=eozdVDA78K0
Cable Flys until failure
https://www.youtube.com/watch?v=Iwe6AmxVf7o
Dumbbell Presses until failure
https://www.youtube.com/watch?v=SHsUIZiNdeY
Shoulder Workouts
Dumbbell Raises until failure
https://youtu.be/-t7fuZ0KhDA
Dumbbell Presses
https://youtu.be/qEwKCR5JCog
Lateral Raises until failure
https://youtu.be/3VcKaXpzqRo
Back Workouts
Dumbbell Rows until failure
https://youtu.be/roCP6wCXPqo
Seated Cable Rows until failure
https://youtu.be/sP_4vybjVJs
Pulldown until failure
https://youtu.be/CAwf7n6Luuc
Volume training
(Based on user's strength)
Back Workouts
3 sets of Dumbbell Rows x 10 repetitions
3 sets of Seated Cable Rows x 10 repetitions
3 sets of Pulldown x 10 repetitions
Shoulder Workouts
3 sets of Shoulder Presses x 10 repetitions
3 sets of Lateral Raises x 10 repetitions
3 sets of Dumbbell Raises x 10 repetitions
Chest Workouts
3 sets of Cable Flys x 10 repetitions
3 sets of Chest Flys x 12 repetitions
3 sets of Dumbbell Presses x 12 repetitions
Level 2: Intermediate
Volume training
(Based on user's strength)
Chest Workouts
3 sets of Dumbbell Presses x 10 repetitions
3 sets of Barbell Presses x 10 repetitions
3 sets of Chest Flys x 10 repetitions
3 sets of Cable Flys x 10 repetitions
Back Workouts
3 sets of Dumbbell Rows x 10 repetitions
3 sets of Barbell Rows x 10 repetitions
3 sets of Deadlift x 10 repetitions
3 sets of Pulldown (behind head) x 10 repetitions
Shoulder Workouts
3 sets of Shoulder Presses x 10 repetitions
3 sets of Lateral Raises x 10 repetitions
3 sets of Overhead Press x 10 repetitions
3 sets of Arnold Presses x 10 repetitions
Strength training
(Pick heaviest weight)
Chest Workouts
Dumbbell Presses until failure
https://www.youtube.com/watch?v=SHsUIZiNdeY
Chest Flys until failure
https://www.youtube.com/watch?v=eozdVDA78K0
Cable Flys until failure
https://www.youtube.com/watch?v=Iwe6AmxVf7o
Shoulder Workouts
Dumbbell Raises until failure
https://youtu.be/-t7fuZ0KhDA
Dumbbell Presses
https://youtu.be/qEwKCR5JCog
Lateral Raises until failure
https://youtu.be/3VcKaXpzqRo
Back Workouts
Dumbbell Rows until failure
https://youtu.be/roCP6wCXPqo
Seated Cable Rows until failure
https://youtu.be/sP_4vybjVJs
Pulldown until failure
https://youtu.be/CAwf7n6Luuc
Level 3: Advanced
Volume training
(Based on user's strength)
Chest Workouts
3 sets of Dumbbell Presses x 12 repetitions
3 sets of Barbell Presses x 12 repetitions
3 sets of Chest Flys x 12 repetitions
3 sets of Cable Flys x 10 repetitions
Back Workouts
3 sets of Dumbbell Rows x 12 repetitions
3 sets of Barbell Rows x 12 repetitions
3 sets of Deadlift x 12 repetitions
3 sets of Pulldown x 12 repetitions
Shoulder Workouts
3 sets of Shoulder Presses x 12 repetitions
3 sets of Lateral Raises x 12 repetitions
3 sets of Overhead Press x 12 repetitions
3 sets of Dumbbell Raises x 12 repetitions
Strength training
(Pick heaviest weight)
Chest Workouts
Dumbbell Presses until failure
https://www.youtube.com/watch?v=SHsUIZiNdeY
Chest Flys until failure
https://www.youtube.com/watch?v=eozdVDA78K0
Cable Flys until failure
https://www.youtube.com/watch?v=Iwe6AmxVf7o
Shoulder Workouts
Dumbbell Raises until failure
https://youtu.be/-t7fuZ0KhDA
Dumbbell Presses
https://youtu.be/qEwKCR5JCog
Lateral Raises until failure
https://youtu.be/3VcKaXpzqRo
Back Workouts
Dumbbell Rows until failure
https://youtu.be/roCP6wCXPqo
Deadlift until failure
https://youtu.be/lJ3QwaXNJfw
V-Bar Rows until failure
https://youtu.be/j3Igk5nyZE4
Other features
BMI calculator
Pedometer
Stopwatch
Ask 4 Sure (Frequently Asked Questions)
