Use the Calorie Calculator in the menu on the left
This will calculate your daily calorie needs, as well as your macro nutrients. As a guideline for your daily activity level you can use the following:
Sedentary: you do under 40 mins of walking a day
Moderately Active: you walk 40-60 mins a day
Active: you walk 60-100 mins a day
Very Active: you walk 100+ mins a day
If you are overweight and have a BMI over 25, use the ‘Lean Body Mass Formula’, otherwise use the ‘Total Body Mass Formula’.
For the goal intensity I would always recommend using ‘average’ or ‘light’, as this will lead to sustainable weight-loss longterm.
Once you calculated your macros and calories make a note of it somewhere or save the page as a PDF. As none of the data displayed will be saved.
Always do a warm-up
Before each workout you should ensure that you do a warm-up. You can find a short warm-up tutorial video below. This helps to prevent injury of the joints, ligaments and tendons.
The main workout
Each week you have new workouts available and they are put together with progression in mind; so it’s beneficial to move through them week by week. As a rule of thumb I would recommend to exercise 3 times a week for healthy adults.
Use the workout card by clicking on ‘materials’ above the video. This will give you instructions for each workout. For specific instructions on form and execution of each exercise please turn on the audio in the video.
Now put on your favourite tunes and start your first workout.