Nutrition And Exercise Plan Management

Running head: NUTRITION AND EXERCISE PLAN
NUTRITION AND EXERCISE PLAN
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1NUTRITION AND EXERCISE PLAN
Table 1: 30 day Nutrition Plan
Aim: To develop and implement a 30 day Nutrition Plan for the purpose of weight loss,
muscle development and overall health improvement
Days Nutritional
Recommendations
Rationale
Days 1 to 5 Gradually reduce and limit
the consumption of fast
foods, processed and
packaged food items as well
as alcoholic and non-
alcoholic beverages
(packaged juices, caffeinated
drinks)
Processed and packaged
foods and beverages are rich
in saturated fat, sodium and
added sugars which can result
in weight gain.
Days 6 to 10 Gradually replace fast,
processed and packaged
foods and beverages with
healthy snacks like whole
fruits, toasted almonds and
walnuts, oatmeal, flaxseeds
and 1.5 to 2 liters of water.
Inclusion of small, frequent
meals such as snacks rich in
fiber, unsaturated fats will
increase metabolism, control
cravings, improve satiety and
assist in weight management.
Days 11 to 15 Gradually limit salt to no
more than 1 to 2 teaspoons
every day and using less
cooking oil based cooking
techniques such as steaming,
boiling, sautéing and stir
frying while cooking
homemade recipes
Salt restriction assist in
reducing risk of hypertension
and cardiovascular risks
associated with obesity, usage
of appropriate cooking
strategies assists in reduced
fat consumption and weight
loss.
Days 16 to 20 Replace refined grains with
whole grains like whole grain
or multigrain breads, oatmeal,
brown rice and whole wheat
pasta
Whole grains are high in fiber
and glycemic index resulting
in improved satiety, blood
sugar control and weight
management.
Days 21 to 25 Incorporate and increase
intake of whole fruits, green
leafy vegetables, whole
grains, skimmed/toned milk
and products and skinless
chicken, fish, legumes, beans
to 5 to 6 servings every day,
replace butter with
unsaturated oils.
Fruit and vegetable intake
improve antioxidant status,
reduce oxidative stress and
improve immune status and
wellbeing, lean meat and
dairy improve muscle repair
and development as well as
bone strength.
Targets: 10% loss in current body weight and achieving a healthy Body Mass Index (BMI
range: 18.5 to 24.9 kg/m2)

2NUTRITION AND EXERCISE PLAN
Follow up assessments to be conducted at every 5 day intervals: anthropometric
measurements of weight, BMI, waist circumference along with provision of subjective
feedback to nutritionist and fitness consultant.
Table 2: 30 day Exercise Plan
Aim: To develop and implement a 30 day Exercise Plan for the purpose of weight loss, muscle
development and overall health improvement
Days Exercise and Sport
Recommendations
Rationale
Days 1 to 5 Incorporate 5 intervals of
short and high intense
exercise periods such as 1 to
2 minutes of brisk walking
while taking breaks from long
sitting hours
Prolonged periods of sitting
results in reduced rates of
metabolism, obesity,
hyperglycemia and
hypercholesterolemia.
Days 6 to 14 Incorporate 150 minutes of
moderate aerobic exercise
like brisk walking for one
week.
Aerobic and short duration
anaerobic exercise improves
metabolism and promotes
cellular respiration, glucose
utilization and blood
circulation and thus results in
weight loss.
Days 14 to 20 Incorporate 75 minutes of
vigorous aerobic exercise like
running or dancing, or
swimming for one week.
Aerobic and short duration
anaerobic exercise improves
metabolism and promotes
cellular respiration, glucose
utilization and blood
circulation and thus results in
weight loss.
Days 21 to 25 Incorporate 2 days of
resistance or strength training
exercises a week, like mild
weight lifting, squats, lunges
and planks
Resistance training improves
muscle and bone strength,
flexibility, balance and
muscle glycogen utilization.
Targets: 10% loss in current body weight and achieving a healthy Body Mass Index (BMI
range: 18.5 to 24.9 kg/m2)
Follow up assessments to be conducted at every 5 day intervals: anthropometric
measurements of weight, BMI, waist circumference along with provision of subjective
feedback to nutritionist and fitness consultant.

3NUTRITION AND EXERCISE PLAN
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4NUTRITION AND EXERCISE PLAN
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