Your 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: 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 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: %
Your Customized Workout
Total time: 1 hour
(5 minute warm-up + 45 minute workout + 10 minute stretch) three times a week
First 5 minutes
Exercise on a treadmill, stationary bike or elliptical machine at a moderate intensity. The goal is to raise your body temperature and get blood flowing to your muscles.
Next 30 minutes
This routine includes two exercises for each of these major muscle groups: chest, back, shoulders, abs and legs (a total of 10 exercises). Use one weight machine and free weights (dumbbells) or body-weight exercise for each.
Do two sets of each exercise (a set equals 10 to 12 repetitions), with a 45- to 60-second recovery period between sets. Here''s how your strength-training workout will look:
Chest press (machine)
Push-up (body weight)
Lat pull-down (machine)
Dumbbell rows (free weights)
Lateral raise (machine)
Prone raise (free weights)
Abdominal curl (machine)
Bicycle crunch/rotation trunk curl (body weight)
Leg press (machine)
Lunges (body weight)
Last 15 minutes
Return to the treadmill, stationary bike or elliptical and exercise at a pace that substantially raises your heart rate, causing you to breathe more rapidly (on a scale of 1 to 10, you should be working out at a 6 to 8 exertion level). Take the last 2 to 3 minutes to cool down and get your heart rate back to its resting level.
- To prevent injury and aid muscle recovery, stretch for 5 to 10 minutes after your workout.
- To avoid hitting a plateau, you'll need to switch up your routine every four to six weeks.
- See one of our expert personal trainers for new exercises and a personalized fitness program to help you get your desired results.
- Always consult your physician before starting an exercise regimen.
For additional information on any of the exercises and terms here, consult a Gold's Gym personal trainer.