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Fitness and Nutrition Plan for Weight Loss: A 6-Month Program, Lecture notes of Physical education

Physical education

A 6-month fitness and nutrition plan designed for a person named anni, aiming to lose 5 kg while maintaining muscle mass. The plan includes a workout schedule with exercises for each day of the week, as well as a suggested diet plan with meals for each day. The workout routine consists of various exercises such as squats, lunges, crunches, planks, and mountain climbers. The diet plan includes a variety of foods, including pasta, meat, eggs, fruits, and vegetables.

Typology: Lecture notes

2019/2020

Uploaded on 12/15/2020

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Simona-Vergottini 🇧🇶

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Anni: 40 - 1980
Peso: 78 kg
Altezza: 1.74 m
Obiettivo: Perdere 5 kg, in 6 mesi,mantenendo la sua massa muscolare.
Programma Allenamento x 6 mesi
Lunedì,Venerdì,Domenica
1. Montagna scalatore - 00:30
2. Squat - x 16
3. High Knees - 00:30
4. Flessioni - x 5
5. Crunch Cowgirl - x 16
6. Plank - 1:00
7. Squat - x 16
8. High Knees - 00:30
9. Flessioni - x 5
10. Crunch Cowgirl - x 16
11. Plank - 1:00
12. Allungamento in cobra - 00:30
Martedì, Giovedì
1. Montagna scalatore - 00:30
2. Tricep Dip - x 16
3. Jumping Jacks - 00:30
4. Lungo braccio crunch - x 16
5. Crunch della bicicletta - x 16
6. Plank - 1:00
7. Tricep Dip - x 16
8. Jumping Jacks - 00:30
9. Lungo braccio crunch - x 16
10. Crunch della bicicletta - x 16
11. Plank - 1:00
12. Allungamento in cobra - 00:30
Mercoledì, Sabato
1. Montagna scalatore - 00.30
2. Jumping Jacks - 00:30
3. Abdominal Crunch - x 16
4. Tocco dei talloni - x 16
5. Battito alternato delle gambe - 00:30
6. Plank - 1:00
7. Jumping Jacks - 00:30
8. Abdominal Crunch - x 16
9. Tocco dei talloni - x 16
10. Battito alternato delle gambe - 00:30
11. Plank - 1:00
12. Allungamento del cobra - 00:30
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Download Fitness and Nutrition Plan for Weight Loss: A 6-Month Program and more Lecture notes Physical education in PDF only on Docsity!

Peso: 78 kg

Altezza: 1.74 m

Obiettivo: Perdere 5 kg, in 6 mesi,mantenendo la sua massa muscolare. Programma Allenamento x 6 mesi

  • Anni: 40 -
      1. Montagna scalatore - 00: Lunedì,Venerdì,Domenica
      1. Squat - x
      1. High Knees - 00:
      1. Flessioni - x
      1. Crunch Cowgirl - x
      1. Plank - 1:
      1. Squat - x
      1. High Knees - 00:
      1. Flessioni - x
      1. Crunch Cowgirl - x
      1. Plank - 1:
      1. Allungamento in cobra - 00:
      1. Montagna scalatore - 00: Martedì, Giovedì
      1. Tricep Dip - x
      1. Jumping Jacks - 00:
      1. Lungo braccio crunch - x
      1. Crunch della bicicletta - x
      1. Plank - 1:
      1. Tricep Dip - x
      1. Jumping Jacks - 00:
      1. Lungo braccio crunch - x
      1. Crunch della bicicletta - x
      1. Plank - 1:
      1. Allungamento in cobra - 00:
      1. Montagna scalatore - 00. Mercoledì, Sabato
      1. Jumping Jacks - 00:
      1. Abdominal Crunch - x
      1. Tocco dei talloni - x
      1. Battito alternato delle gambe - 00:
      1. Plank - 1:
      1. Jumping Jacks - 00:
      1. Abdominal Crunch - x
      1. Tocco dei talloni - x
      1. Battito alternato delle gambe - 00:
      1. Plank - 1:
      1. Allungamento del cobra - 00:

Dieta x 6 mesi

Lunedì Colazione Pane con miele e latte scremato Latte scremato: 200 ml Pane integrale: 35 g Miele: 30 g Spuntino Frutta Arancia Pranzo Maccheroni e carne arrosto Pomodoro: 100 ml Arrosto di carne: 150 g Maccheroni e uova: 50 g Pera Cena Spinaci e frittata Frittata: 80 g Pomodoro: 50 g Spinaci: 200 g Mela Martedì Colazione Yogurt e pane Yogurt: 125 g Pane integrale: 30 g Spuntino Succo di frutta: 200 ml Pranzo Fagiolini e pollo arrosto Fagiolini: 150 g Peperoni rossi: 100 g Pollo: 150 g Banana Cena Uova strapazzate con spinaci e hamburger Uovo: 50 g Spinaci: 200 g Hamburger: 100 g Fragole Mercoledì Colazione Latte e cereali Latte scremato: 250 ml Cereali ricchi di fibre: 50 g Spuntino Frutta Mandarino Pranzo Carciofi e pesce azzurro Carciofi: 100 g Pesce azzurro: 150 g Pomodori: 150 g Cena Crema di zucchine Crema di zucchine: 200 g Pera Giovedì Colazione Pane e formaggio Pane integrale: 60 g Formaggio (a scelta): 50 g Spuntino Succo d’arancia: 200 ml Pranzo Spezzatino e arrosto di manzo Stufato di verdure: 250 g Arrosto di carne: 120 g Cena Insalata mista e filetto di pesce Insalata: 180 g Filetto: 100 g