Free weight loss and fitness program

Virtual Personal Trainer weight loss method scientifically proven

Welcome to our FREE Virtual Personal Trainer version. Getting fit has never been so easy. Starting is as simple as following our new introductory page "Starting your own health plan" plus two simple steps and one optional: "Calculate your Ideal Weight & Healthiest Area", breaking down your calorie needs (optional) and "Food and fitness monitoring". Just by following these simple steps you will be already set up and in the process of getting your weight loss and fitness goals. Furthermore, by following these links you will be able to "Track your moves" and "build your walking/running routine", and have access to some "fitness routines for men" and women.

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Virtual Personal Trainer


Starting your own Health Plan


Calculate your Ideal Weight and Healthiest Area


The Body Mass Index (BMI) is a valid and internationally accepted measurement of weight in relation to health. It is a measure of body fat based on height and weight that applies to adult men and women (Age 2-19 BMI). Our "one-click-to-health" tool and "one-click-to-health" FREE and PRO android apps calculates your Ideal Weight using the recommended BMI max-min range. We call this new measure the "Healthiest Area" (HA) which is a normalized BMI Ideal Weight and it is defined as the Healthiest BMI Area to avoid unhealthy situations such as overweight or underweight as well as facilitating long-term weight loss success (scientifically proven, see Virtual Personal Trainer method). The results of this automatic tool and apps apply to adults and should only be used as a guide.

You can use this tool to determine your ideal and healthiest body weight. One-click-to health tool can help you determine if you should be considering a meal or fitness plan.Your BMI, Ideal Weight and HA measures will give you an idea of your current health status so that you can use this information as starting point in order to design your weight loss / fitness plan.

Breaking down calories into nutrients needs (optional)

Food intake recommendations for achieving a healthy weight should be ideally based on your own personal food preferences, following nutrient guidelines, breaking down calories into carbohydrates (45-65%), protein (10-35%) and fat (20-35%) needs for a successful weight loss implementation. 

Food and Fitness Monitoring

Virtual Personal Trainer encourage you to use some tracking method in order to follow your process of getting your goals done. There are many online tools for this purpose. We hardly recommend and encourage you to use FITBIT tool/website. You can find an internet computer version fitbit.com and/or cell phone version (either for android phones, tablets or iphone). We suggest members better use the phone version since its easier to use in a daily basis. Phone users can easily load their food and workouts on the fly. Alternatively you can use the internet version over your computer whenever you are online. You can log your daily food, activities and weight updates under the log section you will find in this webpage. 

 

Alternatively, you can also use other online computer or phone apps such as NOON (for both workout and eating habits) or more workout/sport specific such as ENDOMONDO or JEFIT. There are many other you can also use if you prefer.

 

Below you will find more information on how to use android FITBIT app from android (similarly for iphone apps and website users). We found this tool to be very intuitive and easy to use.

Fitbit updates

Fitbit is very dynamic. It is updated and upgraded in a regular basis. As such, some of the figures and features described bellow might change over time. Usually these are minor changes. However, if you find some changes that might affect your understanding of this Fitbit guide, please let us know and we will be happy to update this page with the relevant information in order to help you throughout the implementation of your free weight loss plan.

fitbit dashboard

Fitbit last update includes this new dashboard

The figure attached shows a screenshot of last Fitbit update. A Macronutrients chart has been added to the food logging page. This is actually quite useful and interesting since it allows you monitoring if you are truly following the recommended weight loss nutrition guidelines described above.


Fitbit user guide

  • 1. download app using the links above
  • 2. Register. Click on "Join Fitbit" -> "which tracker are you setting up?", scroll down and click on "No Fitbit Yet?" -> type email and password, then click on "Create an account". Fill in "about you" screen and save
  • 3. Select menu (top left corner) ->"Account"->  "Settings" → set up your "Goals" (Activity, Nutrition & Body and Exercise) at step 4 (see below). Set up location, "Food database" ("United States", recommended), preferred "Units" (default recommended length cms, kms; weight kgs; water ml) and "Edit Your Profile" (type your name, birthday, height, current weight and gender) and "save"

  • 4. Goals -> leave "Activity" to the values automatically selected by the app -> click on Nutrition & Body. Leave "Create food plan" for later (step 6) and "water" to the predetermined values. On Weight -> "set a goal weight" (for example "lose") -> "Goal Weight"(for example "80kgs") -> skip the "body fat goal" for the moment (you can add this value later on)
  • 5. go back to dashboard. It should looks like something like this (changed with new Fitbit update)

  • 6. Dashboard “Start a Food plan”. At this point you will be able to create a food plan by clicking on “get started”. Then review your "starting" and "desired weight" and click "next". Pick the plan that fits you best (for example "medium")(you can change it later depending on your progress. See optional note below) -> "next" -> read screens and "next" -> Last page will give an estimated "time to reach our goal" and the "daily calorie deficit" we have created -> Click on "Save Plan" and finally our Food Plan is set up and we are ready to go.

  • 7. After creating your food plan, load your meals by clicking on the little food plate icon on the dashboard and and the “+” symbol in the right top corner. Type the food you have have taken by clicking on the search symbol and fill in the blank square with the proper food words, search for the correct one and select it. 

Select the approximate "Serving size" and "meal or snack time" (for example breakfast, lunch or dinner) and "log this"

Repeat the steps above for every food item and meal so that at the end of the day it will show up something like this. The total "calories in" (eaten) vs "calories out" (burnt) per day and an estimation of how close you are to your recommended calorie intake per day (calories left in your budget)(also see "Calculate your Daily Calorie" below). In addition, the app will provide you with information regarding your weekly calorie goals.

  • 8. Load your water (optional) by going to Dashboard → click on the water glass symbol and the "+". Then type or select the right amount

  • 9. If applicable Load your activity by going to Dashboard → "Track you exercise" → “+clock” symbol (right top corner) → load your activity by directly "tracking" your activity and click "play" symbol or selecting "Log Previous" (for example: walk), search and select walk → load "time", "duration", "distance(if applicable)", "calories" and click "log it". Note: The app can calculate automatically the amount of calories burnt based on the details you provided or optionally you can add it manually.
  • Optional: Alternatively you can choose Virtual Personal Trainer to be the one to personally monitor your progress and make changes in your fitness or weight loss profile as necessary. In this case Virtual Personal Trainer will be adapting your profile and goals depending on your progress. Click below for more information on online fitness and weight loss programs

  • 10. You can always monitor both your weight and fitness activities progress. By clicking on the weighing scale on the dashboard and left-right scrolling on the screen or clicking on the small square in the right top side you will be able to monitor your weight over time. By clicking on the running icon on the dashboard and left-right scrolling on your phone screen you should be able to monitor your fitness activities over time. If you are intending to lose or maintain your weight in a regular basis you should also update your weight progress by clicking on the weighing scale icon and "+" and log in your updated weight (and body fat optionally) so that you can properly follow your progress later on.

Fitbit logs

You can click below to load your food, activity and weight logs directly from your computer

Also visit our blog for plenty of weight loss and fitness tips

After these two simple steps you are all set up and ready to lose weight and getting fit ;-) Enjoy it! VPT Team.

Do you want to be part of an experimental health program? tell us your experience setting your Ideal Weight and Healthiest Area and using mobile apps

 

We encourage you to test what has been discussed on this blog by yourself and let us know about your experience, your progress and achievements in the comments section belowThe results of these experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations you provide will be further used for adapting, modifying and improving our programs.

 

Important notice 

Virtual Personal Trainer approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.


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