Hi, everyone.
And today we have an important debate about the weight loss structure, so this debate is weight loss
tracker, the first thing you use to enter the goal weight.
And my goal weight is 75 kg.
And I want to track this weight weekly.
So this template is very simple.
You just enter here your weight based on time.
So in here in weight column and here is and you can hear drag the time line to stretch the time and
you can hear enter the weight based on time so you can enter for example, eighty four and so on.
And based on this data, this chart is generated and representing the with respect to time and this
is the goal weight.
You sit here.
OK, so this is a simple template to track your weight respective to time.
And this chart is very is very representative to your weight, increasing or decreasing, based to and
respect to the goal weight.
OK, this is the first template in this lecture.
Second template is very simple, also, it's about the fitness, vision and fitness vision based on
your weight, caloric intake and your exercise, your relaxation and your sleep.
So you want you want to reach a specific goal for this vision.
You want to reach a specific goal for your weight, specific goal for your caloric intake, a specific
goal for your exercise time and relaxation, and a specific goal for your sleep.
So here you write your specific goal and here you write your starting and current, the status of your
weight, caloric intake, exercise of time and sleep.
And based on this data you have this for the shortest range is about these criteria.
So this is fitness chart, nutrition start, mind start and in early start.
And this is a simple example about tracking and represent data visualization that your fitness vision,
OK.
Also, the third temple in our lecture today is about the fitness training program.
So here, if you are the coach in in gym or coach in a fitness center, or if you want to improve your
fitness exercise and the track plan, your fitness exercise, you need to stimulate the.
But you should enter here your client's name or your name, your instructor or trainer, and hear your
information or your client's information about age, gender, height and height in inches or feet,
weight, chest body fat and target body fat and be in a body mass index and target body mass index.
And here you have different exercise such as warmup strength, cardio cool down and each exercise you
have for four stages for each exercise.
And here is reps.
And here is the weight and the week and the frequency and the start.
You enter these data.
And here is the program start.
OK, this is suggested or plan data about your exercise.
Accordingly, in the second sheet here program tracking, you have reps, repetitions as suggested,
and you have weights, weight as suggested and you have a difference between suggested and actual.
OK, and here is a six day program, six day program.
And each program you have four different exercises about warm up strength, cardio and cool down.
And each exercise consists of main four stages from exercise one to exercise four, and you have to
enter that reps and weights.
And that program automatically will calculate the difference between suggested and actual.
And by this way, you can track your performance based on actual and and blend the values of your exercise.
And this is about the third template in this lecture about exercise planner.
OK, and here is our fourth template today.
It's about the Diet Exercise Journal.
So you should enter your diet program.
It's about date and time and description.
You want coffee, lunch, dinner, coffee, toast, lunch and etc. and each meal or each item has its
calorie and it's a protein or fat.
And you should know the percentage of Carpati fat for each item of this coffee or lunch or dinner or
whatever.
And also there is note about each item here in the diet.
OK, this is about the first item about diet.
Also the second item is exercise, OK?
And the exercise you have the date and duration about exercise and here is duration is 30 minute and
calories burn it about 120 calories, burn it here in this exercise and treadmill workout or low impact,
extreme workout, treadmill, run, treadmill, whatever, whatever exercise and its corresponding duration,
its corresponding calories, burn it.
You should enter this data here about exercise.
So after you enter the data about the exercise and about the diet, you have goals.
You have to both your start date and you have to both your your end date here and you have to.
But you start weight and you have to watch your end weight and your objective.
So this is the goal to lose.
This is you want to lose twenty five kg to reach your goal about your weight.
And here the day is to lose your plan.
You plan to lose your twenty five kilo for 300 days, about one year.
And also the objective to lose uh oh point oh eight kg per day.
And based on your enter data, you will have dietary analysis and exercise analysis.
And here is dietary analysis based on each time based on four category fat, protein, carbs, calories.
And also you will have exercise about the analysis and exercise analysis.
You have the date and you have that calories.
Burn it and.
OK, this is about diet and exercise journal.
It's a very thin bit if you want to be fit and healthy.
OK.
Also.
We have this blood sugar tracker and this tablet is do tracking your blood sugar and you enter your
database doing time.
Here is the date and the time and the blood sugar.
And here is the running average for this day based on the specific value of blood sugar.
And it based on this internal data, you will have this chart.
And this chart consists of two main components about blood sugar and running average.
OK, this is about blood sugar.
Tracking the last time blood today and about.
Blood pressure tracker.
OK, it's about tracking your blood pressure, so the first thing you enter your name or your patient
name.
The second thing you enter target blood pressure, systolic and diastolic.
And the normal is about 120 and eighty four systolic and diastolic, respectively.
So you must call a physician if the systolic is above 140 and diastolic is above 90 value.
So also you have to know the number of physician phone number here.
Also you have to enter the data from here time date, a.m. or p.m. systolic value, systolic blood pressure
value and diastolic blood pressure value and heart rate and notes.
And you will find that red shaded cells, it's about the above this value systolic above 140 is automatically
will be shaded with red color.
And if the value is above 90, 90, according to diastolic blood pressure, you will find the cell will
be associated with red color.
And that's mean you should immediately call the physician, the physician based on this phone number
to do to to take remedial action about the patient or about you.
Okay.
And here is the chart about each day about systolic and diastolic values.
Okay.
This is about blood pressure tracker.
If you want to find this template, you will find this template line based on file you and just right
here, blood.
And the enter and you will find this all medical blitz about blood pressure tracker, blood sugar,
blood tracker and blood and other useful blood about your fitness, about your medical status.
Also, if you're right here that you will find the whole thing about diet.
If you have any questions, please contact me.
Uh, thank you for listening.