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ZESZYT ODCHUDZANIA
MÓJ CEL GáÓWNY:
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PLAN ODCHUDZANIA
Moja dieta (opis):_______________________________________________________
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Z czego zrezygnujĘ:_____________________________________________________
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Co wprowadzĘ do diety:__________________________________________________
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Suplementy diety:_______________________________________________________
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Cele szczegóâowe:
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Jakie korzyŒci da mi szczupâa sylwetka? Co mnie motywuje?:
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Planowane formy ruchu
Sporty aerobowe:
rodzaj
czĘstotliwoŒý
uwagi
Ile waŮĘ obecnie:___________Moje wymiary:_______________________________
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üwiczenia wzmacniajĉce
rodzaj
Kosmetyki wyszczuplajĉce:
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czĘstotliwoŒý
uwagi
Inne metody:
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Moja lista przyjemnoŒci:
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Inne formy ruchu:
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Zabiegi pielĘgnacyjne:
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ROZPISKA DIETY I üWICZEļ
Poniedziaâek
Dieta ___________kcal
őniadanie__________________________________________________________________
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Drugie Œniadanie____________________________________________________________
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Obiad:_____________________________________________________________________
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Podwieczorek:______________________________________________________________
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Kolacja:___________________________________________________________________
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Inne:______________________________________________________________________
üwiczenia aerobowe_____________________________czas________________________
Cwiczenia wzmacniajĉce_________________________iloŒý powtórzeĽ_______________
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őroda
Dieta ___________kcal
őniadanie____________________________________________________________________
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Drugie Œniadanie______________________________________________________________
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Obiad:_______________________________________________________________________
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Podwieczorek:________________________________________________________________
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Kolacja:_____________________________________________________________________
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Inne:________________________________________________________________________
üwiczenia aerobowe_____________________________czas__________________________
Cwiczenia wzmacniajĉce_________________________iloŒý powtórzeĽ_________________
______________________________________________iloŒý powtórzeĽ_________________
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Wtorek
Dieta ___________kcal
őniadanie__________________________________________________________________
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Drugie Œniadanie____________________________________________________________
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Obiad:_____________________________________________________________________
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Podwieczorek:______________________________________________________________
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Kolacja:___________________________________________________________________
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Inne:______________________________________________________________________
üwiczenia aerobowe_____________________________czas________________________
Cwiczenia wzmacniajĉce_________________________iloŒý powtórzeĽ_______________
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Czwartek
Dieta ___________kcal
őniadanie____________________________________________________________________
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Drugie Œniadanie______________________________________________________________
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Obiad:_______________________________________________________________________
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Podwieczorek:________________________________________________________________
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Kolacja:_____________________________________________________________________
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Inne:________________________________________________________________________
üwiczenia aerobowe_____________________________czas__________________________
Cwiczenia wzmacniajĉce_________________________iloŒý powtórzeĽ_________________
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Piĉtek
Dieta ___________kcal
őniadanie_________________________________________________________________
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Drugie Œniadanie____________________________________________________________
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Obiad:_____________________________________________________________________
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Podwieczorek:______________________________________________________________
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Kolacja:___________________________________________________________________
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Inne:______________________________________________________________________
üwiczenia aerobowe_____________________________czas________________________
Cwiczenia wzmacniajĉce_________________________iloŒý powtórzeĽ_______________
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Niedziela
Dieta ___________kcal
őniadanie__________________________________________________________________
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Drugie Œniadanie____________________________________________________________
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Obiad:_____________________________________________________________________
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Podwieczorek:_______________________________________________________________
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Kolacja:____________________________________________________________________
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Inne:_______________________________________________________________________
üwiczenia aerobowe_____________________________czas_________________________
Cwiczenia wzmacniajĉce_________________________iloŒý powtórzeĽ________________
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Planowane wyjazdy
Termin_____________________________________________________________________
Sporty, które bĘGĘ uprawiaý:___________________________________________________
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Sobota
Dieta ___________kcal
őniadanie__________________________________________________________________
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Drugie Œniadanie____________________________________________________________
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Obiad:_____________________________________________________________________
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Podwieczorek:______________________________________________________________
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Kolacja:___________________________________________________________________
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Inne:______________________________________________________________________
üwiczenia aerobowe_____________________________czas________________________
Cwiczenia wzmacniajĉce_________________________iloŒý powtórzeĽ_______________
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______________________________________________iloŒý powtórzeĽ_______________
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Inne plany:
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