"People using Virtual Personal Trainer method can expect to lose 1‑2 lbs/week."
* Results may vary depending on the starting condition, goals and level of involvent.
** List of publications ( Journal of Obesity & Overweight / EC Nutrition / Advances in Obesity Weight Management & Control / Etc.)
Welcome to our FREE Virtual Personal Trainer version. Getting fit by online training has never been so easy. Starting is as simple as following our new introductory page "Starting your own health plan" plus three simple steps: "Calculate your Ideal Weight & Healthiest Weight", "Food and fitness monitoring (key for weight loss), and getting active (free fitness routines for men and women), and two optional steps: "recommended Daily Calorie Intake, break down your calorie needs (optional), and two recommended readings. 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".
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Virtual Personal Trainer
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.
Virtual Personal Trainer has scientifically proven that tracking what we eat, in a daily basis, can help us to reach our weight loss goals. Thus, I 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 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 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 me know and I 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.
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.
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.
You can click below to load your food, activity and weight logs directly from your computer
Here is a more comprehensive Fitbit tool/app manual
Also visit my blog for plenty of weight loss and fitness tips
After following these simple steps you are all set up and ready to lose weight and getting fit ;-) Enjoy it! VPT
VPT (Sunday, 29 August 2021 04:13)
Hi May, I recommend you to read this article -> https://www.virtual-personaltrainer.com/2020/10/01/healthy-weight-loss-tips-for-teenagers/ Hope this is useful. Cheers, VPT
May (Saturday, 28 August 2021 17:35)
I'm 19 years old, I tried to lose weight many times , but it doesn't work. So I needes help for a healthy lifestyle.
Virtual Personal Trainer (Friday, 23 July 2021 17:49)
Hi Kaur! Please feel free to join our free weight loss program -> https://www.virtual-personaltrainer.com/our-services/free-weight-loss-program/ You can also have a look at our dedicated weight loss blog -> https://www.virtual-personaltrainer.com/blog/weightloss/ If you can not find an answer to your question, please feel free to drop a question using our chat room -> https://www.virtual-personaltrainer.com/ Regards, VPT
Khushneet Kaur (Friday, 23 July 2021 08:21)
I want to reduce weight
VPT (Sunday, 04 April 2021 01:26)
Hi Aisha! I recommend you to read this -> https://www.virtual-personaltrainer.com/2015/01/01/the-secrets-of-an-unhealthy-body-shape-part-1/ If you need further personalized assistance you can try my new video chat service -> https://www.virtual-personaltrainer.com/our-services/personalized-programs/video-meeting/ Hope this is useful. Cheers VPT
Aisha (Thursday, 18 March 2021 22:18)
I have been trying to lose weight for the past 8 years and I am tired.Maybe if I have the right person to guide me I might achieve my goal
Virtual Personal Trainer (Tuesday, 02 June 2020 00:08)
Dear Kayla! I understand your concern. It's VPT's policy not to give personalized advice to people under 18 years old but here are some hints. If you not have any medical condition, I encourage you to enroll some sort of fitness routines and being nutrition minded. Here are some workout ideas you can even try from home -> https://www.virtual-personaltrainer.com/our-services/free-fitness-routines/women-routines/ I also recommend you to read this article as well as it might help you to avoid gaining weight in the future https://www.virtual-personaltrainer.com/2016/10/01/preventing-overweight-and-obesity/ Hope this is useful. Best regards! VPT
Kayla Dubois (Monday, 01 June 2020 19:10)
I'm almost 13 and severely obese... I weigh about 219-221 pounds. I want to walk into my school next year in about 3 months 150 pounds at least. Im not happy and this site said it was free so I hope its true. My dad was an abusive person and I had really bad depression. I turned to food and the pounds kept on packing on my body. I drink about a 50.7 ounces of water a day which is 1.5 liters I believe. So Im all good on water intake but nothing seems to work. please help me I could really use it.
Thankyou, Kayla Dubois
Cara Mengobati (Monday, 25 January 2016 07:18)
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Obat Lemah Syahwat Paling Ampuh (Wednesday, 16 September 2015 11:18)
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