Ever wonder what makes a good abs? Do you think that only doing exercises will give you good abs? Or only the diet plan to gain abs or a fit body? In reality, both of these are important. You have to combine both of these and keep going with them with continuous effort. This is why it is said " Six-packs are made in the kitchen".

1. 7 Steps to Create Your Own Fitness and
Diet Plan
Ever wonder what makes a good abs? Do you think only exercise will give you
good abs? Or only the diet plan to gain abs or a fit body? In reality, both of
these are important. You have to combine both of these and keep going with
them with continuous effort. This is why it is said “ Six pack are made in the
kitchen’.

2. 7 Steps to Create Your Fitness Plan
Fitness plans can’t follow “one size fits for all” theory, because our bodies are
different so do the capabilities. Maybe the goal for fitness is the same but the
way and the process you will follow may differ based on your body type and
capabilities.
Step 1: Know Your Fitness Level and Your Body
Fitness is all about reaching a specific goal. Know where you want to reach,
what you want to gain and how you want to gain. To get your desired body
fitness, you need to know where you are standing right now. Besides, recording
your progress will build your confidence, give you motivation to achieve your
fitness goal. So here is the list of things you need to know before getting
started with the fitness plan.
Your BMI
Your BMI will tell you how much you have to lose to become fit. BMI refers to
the body mass index, it is calculated using your age, height and weight. Which
indicated whether you have a healthy body based on your age , weight and
heights. BMI has 8 categories based on the BMI values that indicate 8
different situations of your body’s health. These categories are

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So, as you can understand, your BMI score will indicate your goal, will tell you
whether you should go for an intensive diet or a moderate diet and how much
weight you should lose to become fit.
Your Body Type
In​ 1940 Dr. W.H. Sheldon​ first introduced 3 body type compositions. These are
Ectomorph, Mesomorph and Endomorph.

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Ectomorphs tend to be skinny, Mesomorphs tend to have predominance of
muscle, rectangular shape with heavy and hard body type. Endomorphs tend to
have soft roundness throughout the body.
Your Metabolism
Metabolism is the consumption capabilities of our body. It is like a balloon, that
indicates how much you can consume in a day to stay fit. Knowing your
metabolism will help you to achieve your goal faster, since you will know how
many calories your body should intake after a long exercise.

5. Step 2: Determine Your SMART Goal

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Step 3 : Take Little Steps
Remember small changes add up to huge results. So keep it slow but steady.
Do not start with heavy stuff and the toughest one. Start with something low
impact exercise to help build your strength. Do not run 45 miles at the
beginning, rather run for 10 minutes and gradually increase your level.
Step 4 : Stay Positive and Keep Going
You have to go a long way. Your journey to fitness will not be easy. It will be
harsh, it will be time consuming and sometimes it will be heartbreaking too.
Because, you may expect to see results within 3 months but you may not see
any changes, but do not stop if you do not see any changes within your
expected months.
Keep going, do not lose your hope and stay with a positive mentality that you
can reach your fitness goal with continuous efforts. But, if you stop in the
middle, you can’t reach your goal ever. So, keep doing what you are doing and
keep tracking your progress. Today or tomorrow you will see the result.

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Step 5 : Create Your Exercise Schedule
Schedule your exercise routine and keep following it. Write down your daily
exercise list with the number of reps and your target. Set reminders on your
phone so that you never miss your exercise schedule. Write down your
schedule in the dairy or in the calendar, you can create reminders in the ​Google
calendar​ as well. Doing all these things will create a positive exercise habit
that stays with you throughout your life.
Step 6 : Get Started
Now it is time to start your exercise according to your plan. Stick to your goal
and keep going till you reach your goal. Stay positive and keep going. Listen to
your body, do not try to achieve so many things on the first day. Make it a habit
so that you can live with exercise and never ever have to leave it in the middle.
Be flexible too, take rest if you feel like.
Step 7 : Track Your Progress
Now it is time to track your progress. See how much you are progressing. No
matter what result you get, just keep going. Measure your body weight, check
your BMI, your changes. Write down your progress everyday after the exercise.
Just keep going and track your progress, and eventually reach your fitness
goal.

8. 7 Steps to Create Your Diet Plan
As mentioned before, fitness can not be fulfilled without a proper diet plan. No
matter how good you exercise, without a proper diet plan you can’t reach your
goal. Wondering how to create such a diet plan? Do not worry, here are the 7
steps to create a perfect diet plan to achieve your fitness goal.

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Step 1 : Track Your Daily Food Habit
We often don’t consider it and just jump into the taking diet. It is not healthy.
Because, you can not change suddenly. So, track your daily food intake. Just
write down what you eat every day. Do it for 3 days, on the fourth day look at
your notes. Checkout your eating habits. Now note down what is healthy and
what is unhealthy. Eliminate unhealthy food from your list. In this way you can
understand your unhealthy eating habit and can set your mind to stay fit with
eating healthy food to reach your fitness goal.
Step 2 : Enrol In the Online Nutrition Masterclass
Now you know what is making you unhealthy. You can stop eating them, but it
is not enough. You have to follow a perfect diet that can help you to reach your
fitness goal.
One Education is one of the renowned online course providers in the UK. They
offer ​Nutrition Masterclass: Build Your Perfect Diet & Meal Plan ​course​. In
this comprehensive course you will get in-depth ideas about nutrition and get
complete ideas, strategies and techniques to create a perfect diet and meal
plan for yourself.

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Step 3 : Exclude Processed Food
Exclude processed food from your diet plan. Include unprocessed food as
much as possible. Nutrition value remains the same in the unprocessed food.
So, the more you take the unprocessed food the more you can reach your goal
faster. Salad, fruits, fruit salad, unprocessed vegetables etc can be in the list of
your unprocessed food. Take at least one third of the unprocessed food in your
diet plan.
Step 4 : Include Fresh Fruits and Vegetable
Fresh fruits and vegetables have high nutrition value. Include fresh fruits and
vegetables in your list. While including fresh fruits and vegetables make sure
those fruits and vegetables have levels of vitamins and minerals. High vitamins
and minerals which are also high in nutrition. Such fresh food intake can
increase your immunity system and keep your body safe and sound.
Step 5 : Avoid Artificial Sugar
Avoid artificial sugar. If you do not have diabetics keep it at a minimum level.
As mentioned before, you have to avoid processed food as much as possible.
Artificial sugar is in the list, so avoid it, bring it in the minimum level if you can’t
leave it completely. One spoon or less artificial sugar is enough for a day.

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Step 6 : Stay Positive and Steady
We often become frustrated and become hopeless when you can’t reach our
goal. When it happens, we often starve or start to eat very less. Such an act
can bring you faster results, but it can affect your health for a long time. So
never, ever starve to get your expected result. Remember, starving is not the
answer, understanding the nutrition value, and the body’s metabolism are
important. If you starve your body will never get proper nutrition as a result you
will feel weak and can have serious health issues in the future. So, never skip
your meals or never ever starve to gain your goal it will affect your health.
Step 7 : Control Your Brain
Sometimes it is not our stomach that is hungry, rather it is our brain that needs
food. Which means sometimes we just eat to satisfy our emotions. It mostly
happens when people feel depressed and stressed. No doubt these kinds of
eating are not healthy. Since it is not for your stomach, it will hamper your
health. Control your brain, when you feel craving for the food, ask yourself, if
you are really hungry or not. If the answer is yes, only then order food or eat
food, but if your answer is to satisfy your brain, skip it. This is how you should
control your emotion that triggers excessive eating.

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To Conclude
Diet and a fitness plan is a long task. You have to be patient, hard-working and
positive to gain your desired fitness goal. Do not forget about the nutritional
value of the food while making a perfect diet plan. However, perfect nutrition is
a must in your diet plan. To understand the nutrition value and how to use it in
the diet plan. Learn in-detail about nutrition value from Nutrition Masterclass:
Build Your Perfect Diet & Meal Plan course to fast track your career ladder.
Join Our Webinar on Perfect Fitness Diet on 8th September to learn how to
accelerate your fitness experience for​ FREE!
Register here: ​https://www.oneeducation.org.uk/webinar-registration/