Weight management program. Diet Diary Template - Personal Experience of a Nutritionist Fitness and Weight Management Program

The training program is based on the phase power system. Phases 1 and 2 are the weight loss phases that you will use for 30 days.

Phase 1: 7 days.

Phase 1 is the first week of the diet. At the end of this period, you will choose two diet options - with a higher content of protein or carbohydrate. In both versions, you will consume 1,200 calories in three meals and two snacks.

In phase 1, weight loss of 0.5-1.5 kilograms due to fat and water weight is considered normal. When you start a weight loss program, your body will begin to use carbohydrate stores as an energy source. These reserves exist in the form of glycogen. Glycogen contains water, so when you start using your glycogen stores, water will be released. This explains the rapid weight loss during the first week. After the first week, the rate of weight loss decreases, remember this - understanding this process is important so that you are not disappointed in the results. Losing body fat leads to permanent weight loss, and this takes time. Be patient. Many people want to stay in Phase 1 for a longer time because they lose weight quickly. But being in this phase lowers your metabolism. Phase 1 is a good way to start a weight loss program, but after the first 7 days, it is very important to move on to Phase 2.

Phase 2: 23 days.

After 7 days in Phase 1, you will move on to Phase 2 and stick with it until the end of the month. Phase 2 provides more calories to protect muscle tissue and metabolism as you continue to lose weight. Both protein and carbohydrate versions are 1,500 calories.

Studies have shown that the combination of strength training + protein diet, as well as choosing the right carbohydrates, leads to weight loss in 95% of cases through fat burning. With conventional diets, more than 30% of your weight loss comes from muscle tissue, according to a study from the Journal of the American Dietetic Association. Since the FitCurves program is effective in attacking and reducing body fat stores, the person who follows this program retains more muscle tissue and, consequently, burns more calories.

Most people will move on to phase 3 after the 30 day diet, but you can stay in phase 2 for a few more weeks if your metabolism is high enough to drop more than 450 grams per week. If you are losing less than 450 grams per week, or not at all, you should immediately move to phase 3 and increase your calorie intake. You may think that increasing your calorie intake is counterintuitive, but research suggests otherwise.

Phase 3: 2 to 4 weeks of metabolic recovery.

After the 30 day combination of Phases 1 and 2, Phase 3 gives your body a chance to rest. During this phase, you maintain your current you and allow your body to restore its metabolism. The metabolic recovery period is two to four weeks, and in the next chapter you will find a more detailed explanation of this important component of the Curves program.

30 day cycle

You will follow this cycle until you reach your desired weight. After that, you will move on to Phase 3 and stick to it. The third phase is not a diet. It involves a normal and healthy diet. During Phase 3, you should watch your weight to lose small "gains" Phase 3 is permanent results without constant dieting - this should be everyone's goal!

Benefits of a 30 day cycle

Purposeful work on weight loss is hard work; For many people, maintaining a target weight is even more difficult than losing weight itself. Conventional diets tend to give short term results but are ineffective in the long term. Within three years, 95% of people who were on such conventional diets gained weight again, according to research from the Journal of the American College of Nutrition.

But FitCurse is different. With this program, you will learn how to maintain weight in Phase 3 as you progress. After 30 days of dieting in phases 1 and 2, you will take a break for 2-4 weeks, moving on to phase 3 and consume 2,000-2,500 calories daily.

If you start gaining weight during Phase 3, return to Phase 1 for 2-3 days to bring your weight back to normal. Our research has shown that these simple guidelines are extremely effective. Those participants who adhered to Phase 3 were able to keep the weight off for a year while continuing with Curves. If you take a break by going to Phase 3 after every 30 days on the diet, you will know how to maintain your lifetime target weight because you have experienced Phase 3 weight management after every 30 days of dieting. This 2-4 week break in Phase 3 not only teaches you how to maintain your current weight, but also allows your metabolism to recover. With a higher metabolic rate, you will see success with every 30 days of the diet.

FitCurves aims to raise your metabolism and maintain your weight for the long term.
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FitCurves offers an effective and comprehensive weight loss solution! It consists of three components:

30 minute workout + 3 phase weight management plan + fitness expert support.

It is this competent and comprehensive approach that helps women lose weight and improve their health.

FitCurves Meal Plan

FitCurves unique weight management program

The effectiveness of the program has been confirmed by international scientific research for more than twenty years and the success of millions of women who have learned to manage their weight without debilitating diets.

The FitCurves Weight Management Program is a 3-phase nutrition system based on metabolic recovery. It will allow you not only to lose weight, but also eliminate the need to constantly diet. When you reach your goal, you will definitely know how to keep your weight normal.

Many women try to lose extra pounds by exhausting themselves with diets for many years. But diets often harm than help - they slow down the metabolism, dooming to an endless cycle of dealing with excess weight. According to statistics, up to 95% of diets are not able to maintain weight after their end.

With a weight loss program, you can eat your usual foods and not count calories.

With the FitCurves weight loss program, you don't have to limit your diet.

You will learn how to speed up your metabolism, because the increased metabolism during the day allows you to burn more calories, even if you are just sitting on the couch.

Group classes will not only help you master the principles of the three-phase nutrition system, but also definitely lose weight with the support of a nutritionist and group members. You will receive not only guaranteed results, but also healthy nutrition principles that will accompany you throughout your life.

Phase 1 - Duration 7 days

During this phase, weight loss of 2-5 kilograms is considered normal. This is due to the loss of fat and WEIGHT of water. You say goodbye to fats as the body begins to use carbohydrate stores as an energy source, this store exists in our body in the form of glycogen.

Glycogen also contains water, so along with glycogen, our body will actively lose water, which is the reason for the rapid weight loss in phase 1. After that, the rate of weight loss will decrease slightly.

Phase 2 - Duration 23 days

During the next phase, you consume more calories, which will help protect muscle tissue and increase metabolism. It may seem that increasing the number of calories defies common sense, but research suggests otherwise: consuming more calories, you continue to lose extra pounds. This is due to the restoration of your metabolism.

Phase 3 - You consolidate the achieved result and help the body to disperse the metabolism. These are permanent results without constant diets!

Phase 3 - Duration 2 to 4 weeks. Resumption of metabolism.

After going through the nutrition program in Phases 1 and 2, Phase 3 allows your body to relax. During this phase, you maintain your current weight and help your body speed up its metabolism. Recovery of metabolism lasts from two to four weeks. The third stage is not a diet. It includes a healthy, complete and balanced diet. During phase 3, you must constantly monitor your weight in order to keep the weight in the desired state.

Fitkervs is an innovative fitness technology for women that allows you to achieve the maximum effect with less time. The Fitkervs club - about which five million women from all over the world are ready to leave positive reviews - has not only developed its own training methodology, but also regularly invests large sums of money in scientific research. What is the secret of the new fitness program?

What is the secret of the Fitkerves technique

The Fitkervs club receives mostly positive reviews, not only because of the good service and attentive attitude of the coaches to their clients. "Fitkervs" is a good alternative to boring workouts in the usual. You don't need to devote an hour to the dull swing of the biceps. Classes on the Fitkervs simulators are a combination of fitness, cardio load, power load, warm-up, stretching, etc. An entertaining program lasts only 30 minutes, but not a single muscle group remains undeveloped. How is this possible?

Eight modern simulators are arranged in a circle, with workstations installed between them. Having received a power load on one simulator, the training participant moves to a neighboring workstation, performs exercises under the supervision of a trainer, or then moves on to the next simulator. After completing three such circles in just half an hour, a woman not only burns about 500 calories, but also gets a positive charge for the whole day.

"Fitkerves" in the world

Fitkervs gyms operate in 88 countries around the world. The feedback from the members of the club is so positive that it provokes an increase in new customers without actually using traditional advertising.

The first club "Curves" appeared in the USA in 1992. Over 23 years of existence, more than 12,000 gyms have been opened around the world.

Women were attracted not only by the short duration of the workout - only half an hour, but also by the fact that there were no men in the gym, which meant that they could relax, be free to choose clothes and train without makeup.

The first ten years of Fitcurves operation were marked by the opening of 7,000 clubs. If we compare this result with the success of McDonald's Corporation, then the fast food restaurant chain has reached such a figure in twenty years.

The international recognition of the new fitness system grew, and gradually Fitkervs became the leader among fitness clubs in Argentina, Hungary, Brazil, Australia, Greece, Great Britain, etc. In the fall of 2010, Fitkervs came to Russia.

Fitkervs in Russia

The positive effect of the new patented fitness model was the first to be experienced by residents of Kazan, Chelyabinsk and Nizhny Novgorod - it was in these cities that the first Fitcurves clubs appeared in Russia. Ordinary Russians were attracted not only by training, but also by work at Fitkervs. Feedback from employees is full of gratitude to the organizers of the company for the opportunity to realize themselves in a professional sense.

In 2011, the number of clubs began to grow rapidly: Krasnoyarsk, Krasnodar, Khabarovsk, Saratov, Naberezhnye Chelny, St. Petersburg, Belgorod, Yaroslavl, Moscow. By the end of 2014, more than 100 clubs had been opened in Russia, which, of course, is evidence of the popularity of gyms among Russian women.

The key to the success of "Fitkervs" is not only a guaranteed result of losing excess weight, but also a special motivation for the result and an individual program for each woman.

The real effect of exercise

Raising the general tone, strengthening the body, good mood - this is what the Fitkervs club guarantees to its members. Feedback from participants in the program largely confirms the positive results after classes. The main thing that almost all women note is that physically they have become more resilient, and psychologically more balanced. Classes according to the Fitkervs program relieve stress and increase psychological stability.

Among other positive effects of training are the normalization of blood pressure, as well as the unloading of the venous and lymphatic channels, which is possible due to strength exercises.

During training, it stimulates gas exchange in the lungs and the flow of oxygen to the tissues.

Also, classes will benefit people with since some simulators stimulate not only intestinal motility, but also the functioning of the liver, gallbladder, and pancreas.

Rules for effective training

How effective Fitkervs fitness will be (reviews of program participants testify to this) depends directly on the perseverance of women in training. There are 5 rules, the implementation of which allows you to achieve the maximum effect.

1. Load intensity. Being completely relaxed in training is unacceptable. The intensity must be gradually increased, then along with it the muscle mass will also increase.
2. Optimal rhythm. It is necessary to control the level of load, focusing on the pulse, and not to overload. If the norm during training, then the exercise cannot be called effective. If the pulse rises above normal, then the intensity must be reduced.
3. The permissible load level is a stable indicator. There is a misconception that as endurance increases, heart rates also increase. It is necessary to protect the heart and remember that normal heart rates do not change, and you must always take them into account.

How to evaluate your results

Fitness club "Fitkervs", positive reviews of which are growing among Russian women, not only cares about the quality of the training program, but also explains to club members how to properly evaluate their results.

For example, one of the most common misconceptions is to evaluate your work in a fitness club by weight. This is incorrect, because in the process of training, muscle mass increases in women and this cannot but affect weight indicators. Muscles are also much heavier than adipose tissue, so even after getting rid of extra centimeters, weight can increase significantly due to muscle tissue.

The first weeks of training often lead to the fact that not only weight increases, but also volume. This is due to the fact that the muscle tissue has already increased in volume, and the fat layer has not yet disappeared. If you adhere to the correct nutrition system, over time the body will acquire the desired shape.

Special Group Clients

The presence of diseases is not a reason to refuse training at Fitkervs. For each group of women, an individual program is provided that will help take care of their health, taking into account physical limitations.

For example, for arthritis, moderate exercise is beneficial, but the warm-up should take much longer, and the intensity of training should increase gradually.

Clients with cardiovascular problems should perform all strength exercises with a low level of resistance. A long time should be devoted to the processes of adaptation and only when you feel better, increase the load.

Type 1 diabetics need to do low-intensity exercise and do it an hour before meals. And before classes, you should not inject insulin into the muscle group that will be most actively involved during the workout.

School of nutrition "Fitkervs": reviews

You can achieve excellent results in losing weight if you combine training with a special nutritional technique. The Fitkervs School of Nutrition deserves the best reviews, as it has proven its effectiveness more than once.

The point of the diet is to continue active training, while maintaining vigor, stimulating muscle growth and getting all the necessary substances from food. It is necessary to plan your meals in such a way that 45% of the products are high-protein, 30% are carbohydrates and 25% contain fats.

The protein (or protein) of the woman's choice can be animal or vegetable. However, vegetable protein will have to be consumed twice as much to meet the needs of the body.

The lion's share of carbohydrates should come from sweet fruits, whole grains and vegetables.

Fats can be obtained in the right amounts by dressing salads and other dishes with vegetable oils - they are absorbed better and are rich in useful substances.

"Fitkerves": reviews

And Kazan clubs "Fitkervs" appeared in the fall of 2010. In Moscow, the Fitkervs center opened only a year later. What are the reviews about the new fitness program?

There are different reviews about the Fitkervs club (Chelyabinsk). This is a natural phenomenon - for each product there is a merchant.

Some women are captivated by the smile with which the coaches greet visitors, the attention of the attendants and the interest in club members attending training as often as possible. Women from large cities where the Fitkervs centers are located leave good reviews (Moscow) and note that a half-hour training session in a metropolis is very convenient, because Muscovites always have somewhere to rush. Also, members of the Fitkervs club (Kazan) distribute reviews among their friends, on forums and note that there are results: improved well-being, reduced symptoms of various diseases, and the disappearance of excess weight.

But there are also negative reviews, the former participants of the program sometimes even slip aggressive notes of criticism of the Fitkervs clubs, but at the same time, dissatisfied women are silent about how intensively they trained, how they ate, etc. Therefore, it is better to draw your own conclusions about the program, by visiting at least one Fitkervs center in person.

The FitCurves Nutrition Program [FitCurves] is 8 sessions that will teach you how to eat right so that you lose weight and fix it on the desired mark on your scales.
The training program is based on the phase power system. Phases 1 and 2 are the weight loss phases that you will use for 30 days.

Phase 1: 7 days.

Phase 1 is the first week of the diet. At the end of this period, you will choose two diet options - with a higher content of protein or carbohydrate. In both versions, you will consume 1,200 calories in three meals and two snacks.

In phase 1, weight loss of 0.5-1.5 kilograms due to fat and water weight is considered normal. When you start a weight loss program, your body will begin to use carbohydrate stores as an energy source. These reserves exist in the form of glycogen. Glycogen contains water, so when you start using your glycogen stores, water will be released. This explains the rapid weight loss during the first week. After the first week, the rate of weight loss decreases, remember this - understanding this process is important so that you are not disappointed in the results. Losing body fat leads to permanent weight loss, and this takes time. Be patient. Many people want to stay in Phase 1 for a longer time because they lose weight quickly. But being in this phase lowers your metabolism. Phase 1 is a good way to start a weight loss program, but after the first 7 days, it is very important to move on to Phase 2.

Phase 2: 23 days.

After 7 days in Phase 1, you will move on to Phase 2 and stick with it until the end of the month. Phase 2 provides more calories to protect muscle tissue and metabolism as you continue to lose weight. Both protein and carbohydrate versions are 1,500 calories.

Studies have shown that the combination of strength training + protein diet, as well as choosing the right carbohydrates, leads to weight loss in 95% of cases through fat burning. With conventional diets, more than 30% of your weight loss comes from muscle tissue, according to a study from the Journal of the American Dietetic Association. Since the FitCurves program is effective in attacking and reducing body fat stores, the person who follows this program retains more muscle tissue and, consequently, burns more calories.

Most people will move on to phase 3 after the 30 day diet, but you can stay in phase 2 for a few more weeks if your metabolism is high enough to drop more than 450 grams per week. If you are losing less than 450 grams per week, or not at all, you should immediately move to phase 3 and increase your calorie intake. You may think that increasing your calorie intake is counterintuitive, but research suggests otherwise.

Phase 3: 2 to 4 weeks of metabolic recovery.

After the 30 day combination of Phases 1 and 2, Phase 3 gives your body a chance to rest. During this phase, you maintain your current you and allow your body to restore its metabolism. The metabolic recovery period is two to four weeks, and in the next chapter you will find a more detailed explanation of this important component of the Curves program.

30 day cycle

You will follow this cycle until you reach your desired weight. After that, you will move on to Phase 3 and stick to it. The third phase is not a diet. It involves a normal and healthy diet. During Phase 3, you should watch your weight to lose small "gains" Phase 3 is permanent results without constant dieting - this should be everyone's goal!

Benefits of a 30 day cycle

Purposeful work on weight loss is hard work; For many people, maintaining a target weight is even more difficult than losing weight itself. Conventional diets tend to give short term results but are ineffective in the long term. Within three years, 95% of people who were on such conventional diets gained weight again, according to research from the Journal of the American College of Nutrition.

But FitCurse is different. With this program, you will learn how to maintain weight in Phase 3 as you progress. After 30 days of dieting in phases 1 and 2, you will take a break for 2-4 weeks, moving on to phase 3 and consume 2,000-2,500 calories daily.

If you start gaining weight during Phase 3, return to Phase 1 for 2-3 days to bring your weight back to normal. Our research has shown that these simple guidelines are extremely effective. Those participants who adhered to Phase 3 were able to keep the weight off for a year while continuing with Curves. If you take a break by going to Phase 3 after every 30 days on the diet, you will know how to maintain your lifetime target weight because you have experienced Phase 3 weight management after every 30 days of dieting. This 2-4 week break in Phase 3 not only teaches you how to maintain your current weight, but also allows your metabolism to recover. With a higher metabolic rate, you will see success with every 30 days of the diet.

FitCurves aims to raise your metabolism and maintain your weight for the long term.

The FitCurves Weight Management Program is a 3-phase nutrition system based on metabolic recovery. It will allow you not only to lose weight, but also eliminate the need to constantly diet. When you reach your goal, you will definitely know how to keep your weight normal. The effectiveness of the program has been confirmed by international scientific research for more than twenty years and the success of millions of women who have learned to manage their weight without debilitating diets.

WITH THE FITCURVES SLIMMING PROGRAM YOU CAN EAT THE FOODS YOU HAVE LIKE AND DO NOT COUNT CALORIES

Nutrition program

Phase 1 – Duration 7 days During this phase, weight loss of 2-5 kilograms is considered normal. This is due to the loss of fat and WEIGHT of water. You say goodbye to fats as the body begins to use carbohydrate stores as an energy source, this store exists in our body in the form of glycogen. Glycogen also contains water, so along with glycogen, our body will actively lose water, which is the reason for the rapid weight loss in phase 1. After that, the rate of weight loss will decrease slightly.

Phase 2 - Duration 23 days During the next phase, you consume more calories, which will help protect muscle tissue and increase metabolism. It may seem that increasing the number of calories defies common sense, but research suggests otherwise: consuming more calories, you continue to lose extra pounds. This is due to the restoration of your metabolism. Phase 3 - You consolidate the achieved result and help the body to disperse the metabolism. These are permanent results without constant diets!

Result

Many women try to lose extra pounds by exhausting themselves with diets for many years. But diets more often harm than help - they slow down the metabolism, dooming to an endless cycle of dealing with excess weight. According to statistics, up to 95% of diets are not able to maintain weight after their end. The thirty-day combination of Phases 1 and 2, as well as the transition to Phase 3, gives your body the opportunity not only to lose weight, but also to rest and restore metabolism. The third phase is not a diet. It involves a normal and healthy diet. Sign up for the program right now and find out how to stop metabolism, improve health and say goodbye to extra pounds forever without diets and starvation.