This document provides guidelines for starting an exercise program and tracking nutrition over a 66 day period. It recommends doing strengthening activities working the major muscle groups at least twice a week and 150 minutes of moderate exercise or 75 minutes of vigorous exercise spread over 4-5 days per week. The document includes a weekly planner to schedule exercise sessions and track food intake to meet nutrition guidelines.

1. Starting to exercise
– meeting your
minimum
requirements
We will use this planner to set
an exercise schedule and track
nutrition to ensure you are
meeting the minimum exercise
guidelines in week one of your
66 Days fitness programme.

2. Weekly exercise guidelines for adults:
what are they?
DO STRENGTHENING ACTIVITIES THAT WORK ALL
THE MAJOR MUSCLE GROUPS (LEGS, HIPS, BACK,
ABDOMEN, CHEST, SHOULDERS AND ARMS) ON AT
LEAST 2 DAYS A WEEK.
DO AT LEAST 150 MINUTES OF MODERATE
INTENSITY ACTIVITY A WEEK OR 75 MINUTES OF
VIGOROUS INTENSITY ACTIVITY A WEEK, SPREAD
EVENLY OVER 4 TO 5 DAYS A WEEK OR EVERY DAY.
REDUCE TIME SPENT SITTING OR LYING DOWN AND
BREAK UP LONG PERIODS OF NOT MOVING WITH
SOME ACTIVITY
Src: NHS Live well exercise guidelines

3. Weekly planner
FITT: frequency, intensity, time and type of exercise
Frequency (when) Intensity (how hard) Time (how long?) Type (Which exercise?)
Example 6am Vigorous 20 minutes HIIT
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

4. Nutrition guidelines
Src: UK government eatwell
guide

5. Food diary
Track your food over the course of the week to help us identify food and drinks that are contributing to
weight gain
Breakfast Lunch Dinner Snacks and other
Example Scrambled eggs on toast Chicken salad with avocado Chilli con carne Flat white coffee
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday