Real Fitness Points System
The Real Fitness Point System is a simple but effective way of monitoring your daily and weekly commitment to being healthy. If you stick to the system and aim for that MAGIC NUMBER 20 each day you will be well on your way to losing weight and building a toned & healthy physique. It looks complicated, but its not.
Below is a guide to your Real Fitness Points System.
In order to get the most from the system, it is to be completed over 7 days. The guide is designed to assess your own exercise, recovery and nutritional achievements.
The daily total and then your weekly total will tell you whether you are paying close enough attention to your physical requirements for exercise, recovery and nutrition:
- 17-20 daily points is optimal
- 15-16 points is good but shows room for improvement
- 14 or fewer points means you need to evaluate your exercise, recovery and nutritional behaviours
|Exercise, Recovery and Nutrition||Points|
Wholegrain, real cereals are good, such as oats (but not the cereals with the green banner that claim to be good for you)
Eggs are good, try 2 with 1 slice wholegrain bread
Cereal bars, pop tarts, cereal biscuits, shakes etc are a NO NO!
|Lunch (within 3 to 4hrs of breakfast)
Prepare for the working week, you need an even mix of healthy protein (this can be meat/fish etc) and quality carbs (wholegrain rice, jacket spud, sweet potato’s) lots of fresh leafy salads
Maybe the odd day prepare a fresh veggie smoothie
|Dinner (within 4hrs of lunch)
Go for a coulourful mix of vegetable, steamed is the best, but roasted or microwaved is ok!
If you want spag bol or chilli.. try to supplement the pile of rice with vegatables, I like cauliflower!
Fresh fish with all its healthy oils and fats are great!
|Mid morning/afternoon snack
Ok after about 2hrs of breakfast or lunch.. try a green apple, or handful of nuts and dried fruit (don’t take the whole bags to work as you’ll probably scoff the lot!)
|Eating within 60 minutes of exercise||1|
Potential total score from nutrition
Consume a glass of water before each meal!
Potential total score from hydration
Potential total score for Sleep and Rest
8 hours of restful sleep
|Full body exercise workout 40mins (i.e. boot camp)||3|
|Cardio at full conversation pace 60mins (i.e. steady jog)||1|
|Walking the dog 30mins x 2||½|
|Walking more each day! Not using lifts, parking car further away from work,||½|
Potential total score for exercise
So your weekly totals need to be around:
119-140 weekly points is optimal
105-112 points is good but shows room for improvement
98 or fewer means you need to evaluate your exercise, recovery and nutritional behaviours.
view our weekly Time Table http://www.realfitness.org/real-fitness-passes/
For more help and advice and to register for our Weight Loss Point system meetings –
email firstname.lastname@example.org or text 0776 6164 919
Tips and advice, really focus on limiting your added sugars.. this is hidden in all diet yoghurt’s, fruit drinks, granola, white pasta, pastries, rice is high in refined sugar (try to use wholegrain and less of it!) anything that claims to low in fat will generally be very high in sugars
Fats aren’t all bad, fish oils, dairy fats and some meat fats have excellent nutrition value good for helping the body regenerate healthy cells, i.e. good for skin, hair, nails and can actually contribute weight loss!
Final piece of advice.. the weekly treat needs to be a MONTHLY treat.. banish the KFC, McD’s throughout January.., make your own pizzas, curries etc
We now live in a unhealthy environment (takeaway shops have taken over!, supermarkets always advertise and heavily discount the crappy foods.. its down to you to make healthy choices.. use the Real Fitness Facebook page to share idea’s and support each other