Lose Weight — Beginner

Your 2011 Resolution: Lose weight

Whether you want to drop five pounds or 50 pounds this year, we've designed a personalized exercise and nutrition regimen to help you reach your goal.

Daily Calorie Budget: 102 calories

To lose weight at a rate of one pound per week, you need to consume a net total of this many calories each day. One pound of fat is equivalent to 3,500 calories. Therefore, your daily calorie budget is 500 calories less than the amount it would take to maintain your current weight. Cut just 200 calories off your diet and burn an additional 300 during your workout, and you're on track to a slimmer you.

You can easily shave calories off your day with a few easy numbers-conscious substitutions: Try having your coffee with four ounces of fat-free half-and-half instead of regular and save 90 calories. Skip the croutons on your lunch salad to save another 100 calories. Prepare chicken or tuna with fat-free mayonnaise, or add 1/2 cup fresh fruit in place of 1/2 cup dried fruit where called for in recipes. Or stick to the nutrient-rich meals and snacks found in your personalized meal plan.

As you begin a regular exercise regimen, it's also important to stay properly hydrated. Aim to drink about 15 to 20 ounces of water two to three hours before exercise, eight to 10 ounces at least 10 minutes before exercise, another eight to 10 ounces every 15 minutes during exercise, and then finish with 20 to 24 ounces of water after your workout is complete.

Current Body Fat Percentage: NAN%

Lose Weight — Advanced

Your 2011 Resolution: Lose weight

Whether you want to drop five pounds or 50 pounds this year, we've designed a personalized exercise and nutrition regimen to help you reach your goal.

Daily Calorie Budget: 102 calories

To lose weight at a rate of one pound per week, you need to consume a net total of this many calories each day. One pound of fat is equivalent to 3,500 calories. Therefore, your daily calorie budget is 500 calories less than the amount it would take to maintain your current weight. Cut just 200 calories off your diet and burn an additional 300 during your workout, and you're on track to a slimmer you.

You can easily shave calories off your day with a few easy numbers-conscious substitutions: Try having your coffee with four ounces of fat-free half-and-half instead of regular and save 90 calories. Skip the croutons on your lunch salad to save another 100 calories. Prepare chicken or tuna with fat-free mayonnaise, or add 1/2 cup fresh fruit in place of 1/2 cup dried fruit where called for in recipes. Or stick to the nutrient-rich meals and snacks found in your personalized meal plan.

An exercise regimen calls for proper hydration. Aim to drink about 15 to 20 ounces of water two to three hours before exercise, eight to 10 ounces at least 10 minutes before exercise, another eight to 10 ounces every 15 minutes during exercise, and then finish with 20 to 24 ounces of water after your workout is complete.

Current Body Fat Percentage: NAN%

Gain Muscle — Beginner

Your 2011 Resolution: Build muscle mass

The key to lasting muscle gain is a combo of protein-rich foods and plenty of rest and recovery time between strength-training workouts. Our personalized workout and nutrition plan will help you get the results you want.

Daily Calorie Budget: 102 calories

To gain muscle at a rate of one pound per week, you need to consume a net total of this many calories each day. That's 500 calories more than what you need to maintain your current weight. You'll also need to load up on protein — about one gram of protein per pound of body weight each day. But be careful that you're not loading up on empty calories; you want to gain lean muscle from protein and complex carbohydrates.

Shakes are a great way to get in those extra calories. Fuel up with a high-protein, high-carbohydrate meal about an hour before you hit the gym. During your workout, sip a protein shake with a 2:1 carb-to-protein ratio. Immediately afterward, give your muscles something to recover with — another protein shake or a glass of chocolate milk, for example. And when you're not working out, reach for five or six small but nutrient-rich meals, like the ones you'll find in your personalized menu.

As you begin a regular exercise regimen, it's also important to stay properly hydrated. Aim to drink about 15 to 20 ounces of water two to three hours before exercise, eight to 10 ounces at least 10 minutes before exercise, another eight to 10 ounces every 15 minutes during exercise, and then finish with 20 to 24 ounces of water after your workout is complete.

Current Body Fat Percentage: NAN%

Gain Muscle — Advanced

Your 2011 Resolution: Build muscle mass

The key to lasting muscle gain is a combo of protein-rich foods and plenty of rest and recovery time between strength-training workouts. Our personalized workout and nutrition plan will help you get the results you want.

Daily Calorie Budget: 102 calories

To gain muscle at a rate of one pound per week, you need to consume a net total of this many calories each day. That's 500 calories more than what you need to maintain your current weight. You'll also need to load up on protein — about one gram of protein per pound of body weight each day. But be careful that you're not loading up on empty calories; you want to gain lean muscle from protein and complex carbohydrates.

Shakes are a great way to get in those extra calories. Fuel up with a high-protein, high-carbohydrate meal about an hour before you hit the gym. During your workout, sip a protein shake with a 2:1 carb-to-protein ratio. Immediately afterward, give your muscles something to recover with — another protein shake or a glass of chocolate milk, for example. And when you're not working out, reach for five or six small but nutrient-rich meals, like the ones you'll find in your personalized menu.

An exercise regimen calls for proper hydration. Aim to drink about 15 to 20 ounces of water two to three hours before exercise, eight to 10 ounces at least 10 minutes before exercise, another eight to 10 ounces every 15 minutes during exercise, and then finish with 20 to 24 ounces of water after your workout is complete.

Current Body Fat Percentage: NAN%

Maintain Health — Beginner

Your 2011 Resolution: Improve overall health

A healthy lifestyle mixes nutrient-rich foods with plenty of opportunities for physical activity. Our personalized workout and nutrition plan will help you strike this balance.

Daily Calorie Budget: 102 calories

To properly fuel an active lifestyle and maintain a healthy weight, you need to consume a net total of this many calories each day. Strive to eat three balanced meals and two small snacks — each should contain some protein, some carbohydrates and some fat — like those you'll find in your personalized menu.

As you begin a regular exercise regimen, it's also important to stay properly hydrated. Aim to drink about 15 to 20 ounces of water two to three hours before exercise, eight to 10 ounces at least 10 minutes before exercise, another eight to 10 ounces every 15 minutes during exercise, and then finish with 20 to 24 ounces of water after your workout is complete.

Current Body Fat Percentage: NAN%

Maintain Health — Advanced

Your 2011 Resolution: Improve overall health

A healthy lifestyle mixes nutrient-rich foods with plenty of opportunities for physical activity. Our personalized workout and nutrition plan will help you strike this balance.

Daily Calorie Budget: 102 calories

To properly fuel an active lifestyle and maintain a healthy weight, you need to consume a net total of this many calories each day. Strive to eat three balanced meals and two small snacks — each should contain some protein, some carbohydrates and some fat — like those you'll find in your personalized menu.

An exercise regimen calls for proper hydration. Aim to drink about 15 to 20 ounces of water two to three hours before exercise, eight to 10 ounces at least 10 minutes before exercise, another eight to 10 ounces every 15 minutes during exercise, and then finish with 20 to 24 ounces of water after your workout is complete.

Current Body Fat Percentage: NAN%