PROGRAM REMIUM guide Coach Xy client
Coach Xy’s Weight Loss Guide
CLIENT’S INFO Coach Xy NAME: Larra Capanarihan WEIGHT: 131 HEIGHT: 168 AGE: 45 OBESE TDEE: 2,369 Recommended Calories: 2000 BMI: 46.4 IDEAL WEIGHT: 59-61 kg GOAL WEIGHT: 69 kg NOTES: under medication (BP/Heart) -amlodipine, losartan, glicycide, metformin, rosuvastatin, Has asthma, muscular pain, pain or injuries - knees & back WEEK 1 & 2 June 6- June 20 Exercise- walking 30 mins 6x a week (Sunday) 12 hrs 8PM last meal -8AM Follow your recommended calories Portion Control / Transition to moderate lowcarb 3 liters water Vitamins-Multivitamins Fiber Supplement-C-lium 7 to 8 hrs of sleep
COACH XY’S FOOD WEIGHT LOSS GUIDE FOOD LIST Here's a list of healthy foods that are low in calories, high in fiber, protein and packed with nutrients na makaka tulong sa weightloss mo 1. Leafy greens (e.g. Kangkong, Talbos ng kamote, Malunggay, Pechay, Spinach, Kale, Ampalaya Leaves, Arugula, Romaine Lettuce, Sigarilyas, Saluyot, Alugbati ) 2. Cruciferous vegetables (e.g. Repolyo, Broccoli, Cauliflower, Brussels sprouts) 3. Berries (e.g. Strawberries, Blueberries, Raspberries) 4. Citrus fruits (e.g. Oranges, Kalamansi, Grapefruits, Lemons, Suha, Dalandan 5. Apples
COACH XY’S FOOD WEIGHT LOSS GUIDE 6. Lean protein sources (e.g. Chicken breast, Turkey breast, Fish, Tofu, Itlog, Lean Beef, Lean Pork, Shrimp) 7. Legumes (e.g. Lentils, Chickpeas, Black beans) 8. Whole grains (e.g. Brown rice, Quinoa, Oats, Whole Wheat bread or pasta) 9. Nuts and seeds (e.g. Almonds, Pistachios, Walnuts, Kasoy, Chia Seeds, Flaxseeds, Buto ng Kalabasa, Sesame seeds,Sunflower Seeds 10. Low Fat Dairy Products (e.g. Greek yogurt, Cheese, Lowfat milk)
Importante na alam natin na sa weightloss hindi lang sya about sa kung ano ang kinakain mo but also about kung gano din ito kadami. Para makapagbawas tayo ng timbang you have to be in a calorie deficit by consuming fewer calories than you burn through physical activity and other daily activities. Uminom din po ng sapat na tubig at iwasan o bawasan ang pagkain ng mga pagkain na mataas sa calorie, asukal, at taba. Remember to balance your diet with a variety of foods and make sure to incorporate physical activity into your weight loss plan for optimal results. -Coach Xy COACH XY’S FOOD WEIGHT LOSS GUIDE
COACH XY’S FOOD WEIGHT LOSS GUIDE Importante na kumain ng balanced na pagkain kung nais mong magbawas ng timbang dahil ito ay makakatulong upang siguraduhin na nakakakuha ka ng lahat ng mga kinakailangang sustansiya ng iyong katawan upang ito ay gumana ng maayos. Kapag kumain ka ng balanced meal that includes a variety of healthy foods from different food groups, you're more likely to feel full and satisfied for longer periods of time, di ka madaling magutom which can help you avoid overeating or snacking on unhealthy foods.
COACH XY’S FOOD WEIGHT LOSS GUIDE A balanced meal can help regulate your blood sugar levels, Importante to sa weight loss.Kapag kumain tayo ng mga pagkaing mataas sa asukal or refined carbohydrates, your blood sugar levels can spike and then crash, which can leave you feeling hungry and craving more unhealthy foods. By eating a balanced meal that includes complex carbohydrates, protein, and healthy fats, you can help keep your blood sugar levels stable, nakakatulong to sa pagbawas ng cravings at nakakabusog for a longer period of time.
Drinking lots of water is essential on your weightloss plan. Una nakakabusog, pagalawa it helps boost your metabolism, pangatlo it helps flush out bad toxins sa tyan mo para mas maabsorb ng mabuti ang nutrients ng katawan. Bakit pinapatake kita ng water with pinch of salt. Bakit kailangan ng asin? It plays an important role in maintaining your body fluid balance and electrolyte levels. Kapag uminom tayo ng water it helps rehydrate our cells, Kapag naglagay tayo ng pinch of salt sa tubig natin it helps the body to absorb more water. COACH XY’S WATER WEIGHT LOSS GUIDE
Kapag umihi tayo or pinagpawisan di lang tubig ang nawawala satin pati na din ang sodium at electrolytes. Pag naglagay tayo ng asin sa tubig natin it helps to replace the lost electrolytes. Kaya mapapansin nyo diba yung mga athlete pinapainom sila ng Gatorade cause it is rich in sodium, electrolytes and minerals to keep them hydrated. But then again take note if mataas ang blood pressure hinay hinay sa alat kasi nakaka apekto yan sayo. In moderation pa din. Kaya I advice na pinch of salt lang sa glass of water. Or kung may pera ka naman you can drink Gatorade yung 0 sugar. COACH XY’S WATER WEIGHT LOSS GUIDE
So, bakit kailangan natin mag exercise? 1. It burns calories. Tapos pina-i-increase nito ang metabolismo mo. Nakakatulong ito for you to create a calorie deficit and lose weight 2. Preserves muscle mass. Kapag nasa weightloss journey tayo di ka lang nawawalan ng taba pati muscles. So ang pag exercise regularly will help you preserve the muscle mass while you lose weight 3. Nakakabawas ng visceral fat: Visceral fat is the type of fat that accumulates around your internal organs (mostly around our tummy ) and is associated with a range of health problems. COACH XY’S WEIGHT LOSS GUIDE PHYSICAL ACTIVITY
4. Boosts mood and energy: Exercise can improve your mood, nakakabawas sya ng stress and anxiety, and increase your energy levels, Syempre kapag ok ang mental health natin it can help you stick to your weight loss goals.Overall, incorporating regular exercise into your weight loss journey can not only help you lose weight but also improve your overall health and well-being. COACH XY’S WEIGHT LOSS GUIDE PHYSICAL ACTIVITY
Lack of sleep can have several negative effects on weight loss efforts. Kapag wala kang maayos na tulog, it can disrupt the balance of hormones that control appetite,ito yung nakakapag increase ng hunger and cravings for unhealthy foods. Kapag kulang ka din sa tulog it can slow down your metabolism, mahihirapan ang katawan mo to burn calories at magbawas timbang. Sabi sa research na kapag sleep deprived daw ang tao they tend to consume more calories compare dun sa mga kumpleto ang tulog. Kaya tumataba tayo. Kapag kulang tayo sa tulog it can also lead to fatigue and decreased physical activity, which can further slow down weight loss efforts. Aim for 7-9 hours of sleep per night to help support your weight loss goals. COACH XY’S SLEEP WEIGHT LOSS GUIDE
So, bakit kita ini encourages you to take your vitamins and supplements? NUTRIENT DEFICIENCIES. Kapag nagpapapayat tayo syempre you are consuming fewer calories than your body needs to function properly. Pwedeng maging deficient ka sa nutrients. If you are not eating a balanced diet. Taking your vitamins and supplements can help ensure that your body is getting the nutrients na kailangan nito. Kailangan healthy pa din ang katawan even when we are trying to lose weight. METABOLISMO. Taking vitamins and supplements can support your metabolism and potentially improve your weight loss. COACH XY’S WEIGHT LOSS GUIDE VITAMINS & SUPPLEMENTS
APPETITE. May mga vitamins and minerals that helps with controlling your appetite. Example ang fiber supplement can help you feel full, syempre if feeling mo busog ka konti lang makakain mo. It also helps clean your tummy and you are able to flush out the bad toxins. Mas maa absorb ng tyan ang nutrients ng mga kinain mo. Ang Vitamin D helps with appetite control too. Syempre ang supplements hindi sya pwedeng maging substitute for a healthy and balanced diet. The best pa din na kunin mo ang nutrients mo from your food. Check the food list I gave you. Ask your doctor pa din kapag may iti take ka na meds lalo na if may underlying health condition ka or you are on meds. COACH XY’S WEIGHT LOSS GUIDE VITAMINS & SUPPLEMENTS
1.YOUR RELATIONSHIP WITH YOUR BODY You need to exercise, have your healthy diet, do your fasting, sleeping, water, and vitamins. 85% of your overall progress, makikita mo when you do this. 2. YOUR RELATIONSHIP WITH THE PEOPLE AROUND YOU Yung relationship mo with people around you is what will make you feel connected with yourself. It helps you pull back sa sarili mo kapag nawawala ka na. Have a relationship with friends, family, community and even me. Kami ang magiging gabay mo. Merong Apat na LIFE FORCE that will help you achieve your goal. WHEN YOU FEEL LOST ALWAYS REMEMBER THESE.
3. YOUR RELATIONSHIP WITH YOURSELF You have to have a relationship with yourself by getting close with your unconscious. Try journaling just expressing your thoughts and emotions. Writing is like a mirror and it reflects whats going on in your unconscious 4. YOUR RELATIONSHIP WITH GOD You have to call on GOD when things are tough. We have silent cries na sya lang ang makakarinig satin. By following him we will also have the discipline and fear the Lord understanding that our body is the temple of the Holy Spirit. Merong Apat na LIFE FORCE that will help you achieve your goal. WHEN YOU FEEL LOST ALWAYS REMEMBER THESE.
REMINDER DOWNLOAD THIS HABIT TRACKER https://play.google.com/store/apps/ detailsid=habittracker.todolist.tickit.d aily.planner Once ma download mo na you can transfer your program sa habit tracker para mas madali ang pag tick ng boxes if nagawa mo ang routine :) this will help you build and create a habit At the end of the day send me a screenshot of your daily habit tracker para alam ko din if nagagawa mo ang program mo :) If you have questions I am just one message away. Goodluck and have fun!!
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