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Training Diary is a web site that provides you with personalized exercise programs and meal plans, based on your personal profile. You simply answer a few questions about your current health, your medical history, and your exercise history, and a program is set for you. Each exercise program includes step-by-step instructions and photos.Each weekly meal plan includes a list of ingredients, step-by-step cooking instructions, plus a nutritional analysis for each meal and day.

What Do You Get In This Free Weight Loss Tool?

Training Regime

A training regime is a 12-16 week weight loss program designed with your personal profile in mind. It is based around walking or running (depending on your fitness level) and includes a number of short weight loss circuits. To ensure that you are constantly improving, your program changes every 2-3 weeks.

Meal Planner

The Meal Planner designs a weekly diet based on the information provided in your Profile. The most powerful attribute of this section is the ability to design meal plans based on your current health. If you show in your Profile that you have High Blood Pressure or High Cholesterol, you will get an eating plan designed that not only has low fat levels, but also low sodium (salt) and low cholesterol.

It also considers your current weight, your Basal Metabolic Rate, your Body Mass Index, your likes and dislikes (you can omit certain types of foods from all meals), and any food allergies you may have. 

Nutritional Analysis

Each Meal Plan includes a daily and meal nutritional analysis.
This includes:

Total Calories
Total Fat
Saturated Fat
Cholesterol
Salt
Carbohydrates
Sugars
Proteins

But I Don’t Have Any Equipment!

You don’t need equipment to use Training Diary. When a new circuit is created, you are asked to show which equipment you have available ( No equipment, Multi-station, Barbells and Dumbbells, or a Full Commercial Gym). A program is then designed based on that.

 

It’s Easy To Use!

You can sign up at Free Exercise and Diet Plans

1. Fill out the sign up form

2. Click on ‘Log On’ and type in your email address and password

3. Fill out your Profile. Make sure that each question is answered accurately because all exercise programs and meal plans are based on this information. If you have trouble converting your weight  to kilograms or height centimeters, use this calculator: Height Converter and Weight Converter
Then click on ‘Add/Edit Profile’ to install the changes.

4. To build an exercise plan, hover your mouse over ‘Training Tools’ and click on ‘Build Me A New Regime’

5. Click on the Calendar, then choose the date you wish to start. Click Continue.

6. You now have your new personalized training regime. It can always be found by hovering your mouse over ‘Training Tools’, then clicking on ‘My Programs’. If you wish to see more than just today’s exercise program, insert the number of days you’d like to view (up to 9 days). If you have a high enough fitness level, you will see that you have Fitness Circuits and Weight Loss Circuits that need to be created. Click on create and follow the instructions. Every few weeks it will ask you to create these programs again to ensure that your program doesn’t get boring!

7. To build a meal plan, hover your mouse over ‘Training Tools’ and click on ‘Meal Planner’. Now click on ‘Create’, name your plan, click on continue and it’s all done!

Fitness Circuits

The Fitness Circuits are usually an outdoor activity where you set up a number of stations. At each station you complete one body-weight or abdominal exercise (depending on the circuit you are given) the walk or run to the next station.

 

Weight Loss Circuits

The Weight Loss Circuits can be done indoors or outdoors and the design is based around the equipment you have available.

 

Important

The most important thing when using this site is to have an accurate Profile. Please take the time to fill this out.

How does it work?

To see how the exercise programs are designed go to: Exercise Programs

To see how the Meal Plans are designed go to: Meal Planner

Troubleshooting

1. It says that it can’t find a Training Regime for me
Go back and check your Profile. Make sure that everything is filled out correctly and you’ve clicked ‘Add/Edit Profile’