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 Weight", 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.
Please help support
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 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 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 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.
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
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.
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 below. The 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.
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.
Basic weight loss tips
the right fitness-diet balance
Uncovering the secrets of a healthy weight
Meet a new style of exercising
Meet all the potential reasons behind failing