HOW TO USE MY FITNESS PAL

Okay guys here it is, this blog is all about how to use my fitness pal! It is such an amazing app, that not many people know how to utilize! Scroll ALL the way down for an awesome Boxing Workout for 2 people!

WHAT IS MY FITNESS PAL?

My fitness Pal is an App designed to track and evaluate your daily food intake.

WHY SHOULD I USE IT?

This digital food diary gives you accurate feedback on what you’re eating throughout the day. As food is 80% of the formula to achieving your goals, it’s a pretty handy tool to use. Not only does it calculate calories, but it works out the amounts of protein, fats and carbs in your day.

PROTEINS, FATS, CARBS????

All foods contain different amounts of protein, fats and carbs. These are called macros (one of the most used words in fitness/nutrition Jargon at the moment) Here are examples of each Macro….

PROTEIN FATS CARBS
Chicken, Steak, Yoghurt, Lamb, Ham Nuts, Eggs, Fish, Cheese, Avocado Rice, Oats, Veggies, Fruit, Bread, Pasta

 

HOW DO I USE MY FITNESS PAL?

#1 Download the FREE App onto your Smart Phone. Go to the Play Store or ITunes type in ‘My Fitness Pal’ and look for this picture:

 

my Fitness Pal.png

#2 Create an Account.

Enter either your email address and a password, or sign in with Facebook ***Nothing you enter will be automatically displayed on Facebook***

 

#3 Enter in your info: Male/Female, Height, Current Weight, Daily Activity Level, Goal Weight and Goal weight loss per week (I would recommend .5kg or 1kg a week MAX!)

Screenshot_2016-05-08-16-05-39

The top section is the part I talked about in Step 3. The Calorie and Macronutrient Goals are what you want for Step 4

 

 

 

#4 This is IMPORTANT! Click on the menu and select GOALS Under NUTRITION GOALS, select Calorie and Macronutrient goals.

 

Change your percentage Goals to 40% for carbs, protein and 20% for fats.

Screenshot_2016-05-08-16-06-21

#5 Entering in your food. Now all the main items have been set up. All you need to worry about is entering in your food.

                -Select the ‘add’ button

                -Select The ‘Food’ Icon

Screenshot_2016-05-08-16-07-13.png

Select Meal

Screenshot_2016-05-08-16-07-16.png

-You can Either TYPE in a food or you can SCAN a barcode of a food with your smart phone’s camera

Screenshot_2016-05-09-14-18-45

             -Continue to do this throughout the day and at the end of the day, Select the ‘Nutrition’ section of the menu

Screenshot_2016-05-08-16-11-42.png

 

This gives you an idea where your calories are coming from. Have you consumed too many carbs? Eaten too much fat? Or not had enough Protein? Working this out can REALLY help you with your health and fitness goals.

WHAT NOW?

Fill the diary out for a whole week. After the week look constructively at your food intake! What should you change? Do you need to choose better options, watch your portion control, or put some more snacks in your day to hit your calorie quota?

***Little Tip! Choose GOOD Carbs! Carbs aren’t the devil providing they are WHOLEFOODS and not sugar! For example, Oats or some rice are a good source of carbs with minimal sugar content. Low fat flavoured yoghurt, or muesli bars are PACKED with added sugar and shouldn’t be consumed any more than maybe once or twice a week tops. Choose Wisely!

Any Questions or if you find anything I’ve left out PLEASE contact me and I will answer your questions!  I am more than happy to help and this app is the key to finding out how EXACTLY what you eat, is affecting your health and fitness goals

 

BOXING WORKOUT:

Warm Up:

Skip for 1 min

10 Squats

10 Lunges

10 Mountain Climbers

3 times through

Boxing Combos: *** Set up an interval timer! ***

*1 Minute: Jab, Cross (left jab, right jab), Left Hook, right upper cut

-30 Seconds Rest, Pad Holder does 30 Seconds Burpees (make it easier by doing squats instead)

*1 Minute: Double Left Jab, Right Jab, Left Upper, Right Jab

-30 Seconds Rest, Pad Holder does 30 Seconds High Knees

*1 Minute: 10 jabs, 10 hooks, 10 uppers

-30 seconds Rest, Pad Holder does 30 Seconds Mountain Climbers

*1 Minute: Left Jab, Right Jab, Left hook, Right Cross

-30 seconds Rest, Pad Holder does 30 seconds Pushups

BOTH PEOPLE:

20 Back Lunges

20 Crunches

20 Squat Jumps

20 Pushups

45 Second Plank

Swap over from boxing to holding pads or vice versa and Repeat!

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