Sample diet and exercise plans

Sample food journal

Source:

http://shannonmiller.com/wp-content/themes/sml/products/samples/sml_foodjournal_12-13.jpg

Sample Exercise Plan

Sample Workout for Beginners



Monday: Cardio 20-30 minutes. You can choose from one of the following Sample Cardio Workouts:
Beginner Stationary Bike
Beginner Walking Workout
Beginner Elliptical Workout

Tuesday: Total Body Strength and core training. You can choose from one of the following Sample Strength Workouts:
Beginner Total Body Strength
Beginner Total Body Strength - Level 2
Beginner Total Body Strength - Level 3

Wednesday: Rest or gentle yoga/stretching

Thursday: Cardio-20-30 minutes.  You can choose from one of the following Sample Cardio Workouts:
Beginner Stationary Bike
Beginner Walking Workout
Beginner Elliptical Workout

Friday:  Total Body Strength and core training. You can choose from one of the following Sample Strength Workouts:
Beginner Total Body Strength
Beginner Total Body Strength - Level 2
Beginner Total Body Strength - Level 3

Saturday: Cardio-20-30 minutes.  You can choose from one of the following Sample Cardio Workouts:
Beginner Stationary Bike
Beginner Walking Workout
Beginner Elliptical Workout


Guidelines for Intermediate Exercisers

If you've been exercising for at least 3 months consistently, you typically fall into this category
If your goal is to lose weight, you want to shoot for 20-60 minutes of cardio about 5 or more times a week.
Your strength training schedule will depend on what type of workouts you're doing (e.g., total body training or a split routine).
You can do cardio and weight training on the same day, depending on your time constraints. It doesn't matter which one you do first, so vary your routine and try different combinations to find the one that is right for you.

Source:
http://exercise.about.com/od/basics/fl/How-to-Set-Up-a-Complete-Exercise-Program-Sample-Workout-Schedule.htm