Free weight loss and fitness program
"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.
Recommended readings
Food and Fitness Monitoring
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 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 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.
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, log your meals by going to DASHBOARD -> click on the "green circle/apple" icon (first pic). Type and log the food you had 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. Log your water intake (optional) by -> DASHBOARD → click on the "blue circle/glass water" icon. Then type or select the right amount
- 9. If applicable, log your activity -> DASHBOARD → "orange circle/running" icon → log 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.
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Optional(discontinued): 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 -> DASHBOARD -> "yellow circle/weighing scale" icon 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 -> DASHBOARD - > "orange running" icon -> 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 -> DASHBOARD -> "yellow weighing scale" icon -> 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
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
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VPT (Monday, 08 April 2024 14:59)
Hi Aguirre, could you please share more details about your question? Cheers! VPT
Aguirre millie (Wednesday, 03 April 2024 10:35)
Hello! Can you share details need a bit of clarity on this.?
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)
article interesting, exciting and amusing discussion
Obat Lemah Syahwat Paling Ampuh (Wednesday, 16 September 2015 11:18)
This information inspired many people , thank you for share this information