QUICK REMINDERS:

You can use the same meal plan for several days in a row; to do this, you'll need to increase the amount of ingredients proportionally.

The main criterion when eating should be how full you feel: if you feel full, you don't need to finish your portion

If a meal is too big for you, you can split it into 1–3 smaller meals, but don't forget to gradually increase your portion sizes so that, over time, you can reach your daily calorie goal.

Це не індивідуальна програма: меню загальні, але ми намагалися скласти варіанти, які максимально підходять всім учасникам. Якщо ти ознайомишся з рекомендаціями нижче, жодних проблем не виникне. Загалом ти отримаєш 28 варіантів меню, відповідно до твого денного калоражу: 1400/1600/1800/2200 кКал. Для зручності ми зазначитли меню без м’яса та риби окремими позначками. Не обов’язково мати 3 прийоми їжі, ти можеш їсти стільки разів, скільки тобі комфортнотно (у когось це 2 рази, у когось 4). Але при цьому важливо збільшувати калорійність твої страв, якщо маєш менше прийомів їжі; та, відповідно, зменшувати калорійність прийомів їжі якщо їси частіше протягом дня. Меню розраховані на 1 особу, якщо ти готуєш для кількох осіб — пропорційно збільшуй норму продуктів. Якщо ти відчуваєш ситість, не доївши порцію — це нормально і трапезу треба завершувати.

You’ll have a choice between the regular menu and the vegetarian menu. However, participants who eat meat can also choose either option—either as is or by substituting plant-based items with meat. And vice versa: vegetarians can substitute meat with plant-based alternatives.

The most sensible approach is to organize your eating schedule so that you don’t eat one hour before your workout and 30–40 minutes after your workout. Meals are interchangeable. This means you can swap breakfast from Menu 1 with breakfast from Menu 5, and do the same with lunch and dinner—following this principle, you don’t have to cook every day! You can use one menu for several days by preparing meals and increasing the amount of ingredients proportionally. The menus are suitable for healthy individuals of any weight and with an average level of physical activity. They are versatile: suitable for both beginners and those who have been following a balanced diet for a long time.

The meal plans are not mandatory, meaning you can adjust them to suit your own tastes and lifestyle. However, you should check the “Not Recommended Foods” list in the meal plan and specifically note the exact numbers for your daily calorie intake—just so you understand that it’s impossible to consume the exact same number of calories every day. Don’t get hung up on the numbers. It’s no big deal if you eat 100 kcal more one day and 150 kcal less the next. What matters is the overall weekly or monthly calorie deficit, not a single day’s intake.

All foods and ingredients in the meal plans are listed in their dry and raw form. Before cooking, they should also be weighed in their dry and raw state.

Answer a few questions, and once you've answered them, you'll receive your calorie goal. After that, a meal plan will be generated for you in the “Menu” section, and you'll also be able to view other JFIT meal plans in that section.

Our project is not a personalized program; we cannot track the specific characteristics, needs, and responses of each individual’s body. If you still want to take a more personalized approach to this issue, you can calculate your individual nutrient requirements using the formulas provided below. But only if you do not have an eating disorder!

Macronutrients for Weight Loss or Weight Maintenance

• Protein: 2 times your weight in kilograms = amount in grams;

• Fat: 1.5 times your weight in kilograms = amount in grams;

• Carbohydrates: 2 times your weight in kilograms = amount in grams;

You can also use the macronutrient ratio, which should be approximately as follows: 40% protein, 30% fat, 30% carbohydrates.

Macronutrients for Weight Gain

• Protein: 3 times your weight in kilograms = amount in grams;

• Fats: 1 × your weight in kilograms = amount in grams;

• Carbohydrates: 4 times your weight in kilograms = amount in grams;

You can also use the macronutrient ratio, which should be approximately as follows: 30% protein, 20% fat, 50% carbohydrates.

It is worth noting that counting calories can often lead to the development of eating disorders.

So if you’ve noticed that you’re obsessed with numbers or have any other symptoms of anorexia (there’s a test in our guide—be sure to take it), if you’ve already dealt with anorexia, are in remission or actively working on the problem—these recommendations will definitely help you understand how much you’re eating and whether it’s enough for you. This section will also be useful for those who still want to count calories, but don’t have a kitchen scale. To help you avoid getting too caught up in calories, grams, and milliliters while still keeping track of how much food you’re eating, we’ve created simple, illustrated explanations and handy charts with examples of the most popular foods.

The Equal Parts Method

This method is suitable for items that we can count or whose weight we know, for example:

The three chicken breasts you bought at the store weigh 600 grams, which is about 200 grams per breast. Half of one breast is about 100 grams, so you can use that as a starting point when choosing your portion:

You can do the same thing, for example, with the nuts you bought. If there are 100 grams of hazelnuts in the package—that’s 20 nuts—and you need to eat 20 grams, then you divide the nuts twice into equal portions and take about 4 nuts. That will be your 20 grams:

The Kitchenware Method

This works for most other foods. You'll need a teaspoon, a tablespoon, a glass, and a cup, but first, a few quick notes:

These are standard measurements for kitchen utensils and tableware; yours may vary, so keep that in mind. As a rule, when people say “spoon,” they mean a heaping spoonful.

It's important to understand that a glass or cup is rarely filled to the brim, because it will spill over, so keep this in mind when measuring

Please keep in mind that the actual weight of foods may vary and be subject to error depending on your cookware or utensils. For obvious reasons, we can’t include absolutely every food item, so if you need clarification, you can always contact our nutritionist via chat for advice!

Each workout includes a detailed description of every exercise. You can choose a workout for weight loss and toning, or for weight gain, along with a list of additional exercises.

Please read this carefully—it's very important!

Additional activity during our marathon is MANDATORY and extremely important. These are the extra calories you burn, which create the necessary calorie deficit and keep you in shape.

10,000 STEPS

• This is your recommended minimum daily activity level. It’s something that EVERY active person who cares about themselves, their health, and their future should do.

NOTE: You don’t have to walk 10,000 steps in a single walk. These can be steps you take throughout the day. That’s what counts as your activity. Put away your car keys and bus tickets, delete the Uber app—and off you go, walking toward your dream!

RUN starting at 4 KM

• I know that if you’ve never run before, it can be tough at first. That’s why I’d like to suggest one of my interval running routines: Run at a relaxed pace for the first 5 minutes (to warm up); then run as fast as you can for 1 minute. Then—1 minute of brisk walking (to catch your breath)—30 seconds of running at a normal pace—30 seconds of sprinting—1 minute of brisk walking (to catch your breath)—30 seconds of running at a normal pace—30 seconds of sprinting.

And we keep repeating this until we reach 4 km. Give it a try!

I set a regular timer on my iPhone or Apple Watch and go for a run. Then, once it gets easier for you, you can gradually increase the duration of your active running.

And remember, interval running is the most effective way to lose weight.

JUMP ROPE 20 min

• Jumping rope will also be challenging if you haven't done it before. But your body will get used to it if you gradually increase your activity level and mix up your exercises . Start with intervals: 1 minute of jumping — 30 seconds of rest — 1 minute of jumping — 30 seconds of rest. Repeat this for up to 20 minutes. Once it gets easier, you can increase the duration of the work intervals.

NOTE: After two, and sometimes even just one day of jumping rope, you may experience very severe muscle soreness in your legs. Please try to do self-massage and stretching after your workouts. This won’t eliminate the pain 100%, but it will reduce it. Speaking from personal experience, if you jump rope every day, the pain usually goes away by the 4th or 5th day. But I highly recommend mixing jump rope with other activities: one day on the jump rope, the next—something else.

BREEPS 70–100 times

• This exercise will seem difficult only at the beginning; later on, it will become one of the easiest for you. At first, you can do 10 burpees—1 minute of rest—10 burpees—1 minute of rest—until you reach your desired number. I can easily do 70 in a row. So it’s all a matter of habit.

NOTE: Burpees must be performed with a jump at the end of the exercise and a clap with your hands above your head. You can also stay in a plank position at the bottom or lie flat on the floor (as desired).

70 FLOORS:

• We count the floors only UP! We climb the stairs just like we do in everyday life, but at a brisk pace. You’ll have time to rest when you take the elevator back down :)

OTHER

— All other activities — such as swimming, dancing, cycling, using an elliptical trainer, etc. — DO NOT COUNT toward the closed additional activity category in the marathon. I created this marathon based on my own experience, so I included only the activities that worked for me. And I’m sure they’ll be beneficial for you and your muscles!

But! An active, healthy lifestyle is our goal so if you have a favorite activity that motivates and inspires you, I recommend not giving it up, but simply scaling it back during the marathon and doing it only when you have the energy, so that you’ll have enough strength to make it to the finish line.

• For those who are neither overweight nor underweight but want to improve their physique and skin quality, and achieve their dream six-pack and shapely thighs.

• For those who have run more than one marathon and want a “more defined” physique.

To achieve these goals, we need to follow the three main rules of relief:

• A Balanced Diet. Speaking from personal experience, I can assure you: you DO NOT NEED to drastically cut back on carbs in your diet or consume protein in excessive amounts. I’ve been walking around all year with a physique that some athletes would envy. The whole secret lies in a balanced and clean diet!

• Competent training

Cardio workout

To build muscle tone and definition without causing a significant change in weight, you need to:

1. Follow my original workout routines using optimal weight. Optimal weight is approximately 50% of your maximum possible weight. For example, if I can lift a maximum of 10 kg on my shoulders and do 3–4 reps, during muscle-definition workouts I use 5 kg (50% of 10 kg) and do many reps.

*How do you determine the appropriate weight? The weight should be such that the last few repetitions require effort.

The same goes for leg weights and resistance bands. The key is to feel like you're “pushing yourself to the limit” during the last 2–3 reps.

2. We do an extra exercise with all the participants. This helps us “tone” our muscles and make them more visible.

3. To avoid losing weight, we choose a “weight maintenance” diet. That way, we’ll be able to work on muscle tone and definition!

Good luck!

But the way it’s done will be different.

• You are NOT doing any additional activity. In other words, for you, there are only workouts; you are not expending any extra energy.

• Don't do more than 5 rounds of the workout. Keep it shorter and slower, but that will be enough to build quality muscle mass.

• Perform the exercises with heavier weights: 2–3 kg for the upper body and 6–7 kg for the lower body.

• Keep the pace of your workouts slow—you're focusing on technique, so perform all exercises more slowly. It's better to increase the weight of the dumbbells, but don't rush.

• To build muscle mass, you need to do fewer repetitions but with heavier weights and greater intensity. You can even use different timer settings and take longer breaks between exercises—about 1–2 minutes.

Don't be afraid of cardio exercises—they'll help warm up your body and make your muscles look beautiful and toned.

• Also, be sure to read the descriptions under the workouts carefully

• I recommend that you buy heavier dumbbells/weights right now: 2–3 kg for the upper body and 6–7 kg for the lower body.

The process is quite complex and takes longer than simply losing weight, but it’s well-suited for women of normal weight. If you don’t want to lose weight in kilograms but are looking to change your body’s proportions and composition, this section is for you!

How can you work on body recomposition?

1. Training is key to body recomposition

with additional weight of up to 4 kg. They boost muscle tone and promote slight muscle growth, which helps improve your metabolism and burn more fat. Be sure to include basic weight-bearing exercises such as squats, deadlifts, presses, and push-ups. You’ll find all of these in my program—just add some weight!

2. Cardio workouts are also important, but they shouldn't be your main focus. Focus on HIIT (high-intensity interval training)—it's the foundation of my program, so you won't have any problems. HIIT will help you burn calories and support your cardiovascular system.

3. Progressive overload. Gradually increase the weight or the number of repetitions in your workouts. This will stimulate muscle growth and increase strength.

Nutrition for Body Recomposition:

1. Your priority should be to consume enough protein. It helps with muscle recovery and growth. Don’t focus on grams; instead, aim for about 30% protein in each meal. Don’t get hung up on the numbers!

2. To achieve body recomposition, it’s important to find your optimal calorie balance. This means that your calorie deficit should be small, or you can stay at a maintenance calorie level but focus on protein and strength training. In the bot, select “weight maintenance” or “muscle definition.”

3. Don’t avoid fats—they’re essential for hormonal balance. Carbohydrates are also important because they provide energy for workouts. Choose complex carbohydrates (vegetables, grains) and healthy fats (avocados, nuts).

Body recomposition isn’t a quick process, but with the right approach to training and nutrition, you can achieve noticeable results. Remember that consistency and perseverance are your best friends on this journey. Listen to your body and follow JFIT’s advice, and you’ll definitely see changes!

• At the end of every workout, you should ask yourself if you can make that final, killer push.

• If so, “EXTRA SESSION” will appear at the end of the workout—just do one lap after the workout!

• What exercises are included in this circuit? 20 jumping jacks – 20 in-place runs – 20 fast-paced squats – 10 burpees – 20 jumping jacks – 20 in-place runs.

• Perform this circuit WITHOUT REST between exercises.

• How does it work? This circuit pushes your body to its limits, engaging everything that wasn’t activated during your workout. And, of course, it raises your heart rate, which kickstarts fat burning, helps build muscle definition, and boosts your metabolism.

The most important thing is to listen to your body!

ATTENTION! The 7-Day Challenge and Extra Workout are optional. You can do these if you’re finding the routine easy and want a more intense workout.