11
4WEEKS DOWN PLAN
4WEEKS
DOWN PLAN
Name ■
■
Age ■
■
Weight ■
■ • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
Height ■
■
BMI ■
■
BMI (Weight/Height2)
(weight - kg Height - m ) [BMI = Body Mass Index]
BMI to Describe Various Levels of Body Fat
NORMAL
BMI 18.5 • 24.9
OVERWEIGHT
BMI 25 -29.9
OBESE
BMI 30 -34.9
SEVERE OBESE MORBIDLY OBESE
BMI 35 -39.9 BMl�40
Every peson requires a different amount of calories per day.
How To Determine Your Daily Calorie Intake
-
Step 1 Find your basic metabolic rate
Step 2 Determine your activity level Sedentary (Little to no exercise): 1.2 Lighty Active (Light exercise [1-3 days/ week]): 1.375 Moderately Active (Moderate exercise [3-5 days/ week] ): 1.55 Very Active (Hard exercise [6-7 days/ week]): 1. 725 Extra Active (Very Hard exercise & physucal job 7 days/ week): 1.9
Step 3
BMR x Activity level = Calorie Intake
Number of calories one should consume daily to maintain current weight
CALORIES YOU BURN VARIES WTH THE TYPE
OF YOUR WORKOUT AND YOUR WEIGHT
ACTIVITY WEIGHT OF PERSON AND CALORIES BURNED ----------------
(1 • HOUR DURATION) 160Ibs/ 73 kgs 200Ibs/ 91 kgs 240lbs/ 109 kgs
Aerobics, high impact 533 664 796
Aerobics, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, <10mph, leisure 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Raquetball 511 637 763
Resistance (weight) training 365 455 545
Rope jumping 861 1074 1286
Rowing, stationary 438 546 654
Running, 5mph 606 755 905
Running, 8mph 861 1074 1286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair trademill 657 819 981
Swimming, laps 423 528 632
Tae-Kwon-Do 752 937 1123
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2mph 204 255 305
Walking, 3.5mph 314 391 469
Total daily calorie intake to maintain your current weight (whatever it is) is equal to
your Basal Metabolic Rate (BMR) multiplied by your Activity Level (AL).
Any additional calorie intake will increase your body weight and similarly any
additional Workout (WO) or artificial or natural fat reducing agents such as Green
Tea {GT) will decrease your body weight.
= {BMR X AL) + WO + GTYour Total burned calories
can be calculate
HOW GREEN TEA CAN HELP YOU LOOSE WEIGHT NATURALLY
Green tea is the healthiest beverage on the planet. It is loaded with antioxidants
and various substances that are beneficial for health. Many studies have shown
that green tea can increase fat burning and help you lose weight.
Your calorie in take can be calculated according to the food amount you consume
DIET RECORD
DATE: ............................. ..
Meal Food intake Calorie Intake
Breakfast [7 am] · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · ·
· · · ·
· · · · · · · · · · · · · · · · · · · · · · · · · · · ·+ Green Tea -20 kcal .............
Tea [10am] . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .+ Garcinia Tea -25 kcal . . . . . . . . . . . . .
Lunch [1 pm] .............................................................................. + Green Tea -20 kcal . . . . . . . . . . . . .
Tea [4 Pm] . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .+ Garcinia Tea -25 kcal . . . . . . . . . . . . .
Early dinner [7 pm] . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . .+ Green Tea -20 kcal . . . . . . . . . . . . .
Total Calorie Intake ............................
BMR (Basic Metabolic Rate)[ .................. ] X Activity level [ .................. ] . . . . . . . . . . . . . . . . . . . . . . . . . .
- 60 kcal .............
-50 kcal .............
..........................
. . . . . . . . . . . . . . . . . . . . . . . . . .
DATE: ............................. ..
. . . . . . . . . . . . .
-25 kcal .............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . -20 kcal . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . -25 kcal . . . . . . . . . . . . .
Green Tea
Garcinia Tea
Workout 20 minutes
Total calories burned
Tea [10 am]
Lunch [1 pm]
Tea [4 Pm]
Early dinner [7 pm] · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · ·
· · · · · · · · · · · · · · ·
+
-20 kcal .............
Total Calorie Intake ............................
BMR (Basic Metabolic Rate)[ .................. ] X Activity level [ .................. ] . . . . . . . . . . . . . . . . . . . . . . . . . .
- 60 kcal .............
-50 kcal .............
..........................
. . . . . . . . . . . . . . . . . . . . . . . . . .
DATE: ............................. ..
Food intake Calorie Intake
............................................................................... + Green Tea -20 kcal . . . . . . . . . . . . .
.............................................................................. + Garcinia Tea -25 kcal .............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . + Green Tea -20 kcal . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .+ Garcinia Tea -25 kcal . . . . . . . . . . . . .
Green Tea
Garcinia Tea
Workout 20 minutes
Total Calories burned
Meal
Breakfast [7 am]
Tea [10 am] Lunch [1
pm]
Tea [4 Pm]
Early dinner [7 pm] .............................................................................. + Green Tea -20 kcal .............
Total Calorie Intake ............................
BMR (Basic Metabolic Rate)[ .................. ] X Activity level [ .................. ] . . . . . . . . . . . . . . . . . . . . . . . . . .
Green Tea - 60 kcal .............
Garcinia Tea -50 kcal .............
Workout 20 minutes ..........................
Total Calories burned . . . . . . . . . . . . . . . . . . . . . . . . . .
TEASTAR' 'l'ltE► IH�T>;,,a,i
OTHER PROVEN BENEFITS OF GREEN TEA
Green Tea Contains Various Bioactive Compounds That Can Improve Health.
Compounds in Green Tea Can Improve Brain Function and Make You Smarter.
Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer.
Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer's
and Parkinson's.
Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk
of Infection.
Green Tea May Lower Your Risk of Type II Diabetes.
Green Tea May Reduce Your Risk of Cardiovascular Disease.
