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Hi, everyone.

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And today we have an important debate about the weight loss structure, so this debate is weight loss

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tracker, the first thing you use to enter the goal weight.

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And my goal weight is 75 kg.

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And I want to track this weight weekly.

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So this template is very simple.

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You just enter here your weight based on time.

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So in here in weight column and here is and you can hear drag the time line to stretch the time and

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you can hear enter the weight based on time so you can enter for example, eighty four and so on.

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And based on this data, this chart is generated and representing the with respect to time and this

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is the goal weight.

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You sit here.

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OK, so this is a simple template to track your weight respective to time.

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And this chart is very is very representative to your weight, increasing or decreasing, based to and

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respect to the goal weight.

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OK, this is the first template in this lecture.

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Second template is very simple, also, it's about the fitness, vision and fitness vision based on

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your weight, caloric intake and your exercise, your relaxation and your sleep.

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So you want you want to reach a specific goal for this vision.

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You want to reach a specific goal for your weight, specific goal for your caloric intake, a specific

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goal for your exercise time and relaxation, and a specific goal for your sleep.

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So here you write your specific goal and here you write your starting and current, the status of your

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weight, caloric intake, exercise of time and sleep.

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And based on this data you have this for the shortest range is about these criteria.

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So this is fitness chart, nutrition start, mind start and in early start.

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And this is a simple example about tracking and represent data visualization that your fitness vision,

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OK.

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Also, the third temple in our lecture today is about the fitness training program.

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So here, if you are the coach in in gym or coach in a fitness center, or if you want to improve your

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fitness exercise and the track plan, your fitness exercise, you need to stimulate the.

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But you should enter here your client's name or your name, your instructor or trainer, and hear your

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information or your client's information about age, gender, height and height in inches or feet,

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weight, chest body fat and target body fat and be in a body mass index and target body mass index.

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And here you have different exercise such as warmup strength, cardio cool down and each exercise you

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have for four stages for each exercise.

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And here is reps.

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And here is the weight and the week and the frequency and the start.

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You enter these data.

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And here is the program start.

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OK, this is suggested or plan data about your exercise.

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Accordingly, in the second sheet here program tracking, you have reps, repetitions as suggested,

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and you have weights, weight as suggested and you have a difference between suggested and actual.

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OK, and here is a six day program, six day program.

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And each program you have four different exercises about warm up strength, cardio and cool down.

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And each exercise consists of main four stages from exercise one to exercise four, and you have to

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enter that reps and weights.

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And that program automatically will calculate the difference between suggested and actual.

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And by this way, you can track your performance based on actual and and blend the values of your exercise.

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And this is about the third template in this lecture about exercise planner.

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OK, and here is our fourth template today.

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It's about the Diet Exercise Journal.

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So you should enter your diet program.

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It's about date and time and description.

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You want coffee, lunch, dinner, coffee, toast, lunch and etc. and each meal or each item has its

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calorie and it's a protein or fat.

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And you should know the percentage of Carpati fat for each item of this coffee or lunch or dinner or

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whatever.

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And also there is note about each item here in the diet.

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OK, this is about the first item about diet.

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Also the second item is exercise, OK?

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And the exercise you have the date and duration about exercise and here is duration is 30 minute and

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calories burn it about 120 calories, burn it here in this exercise and treadmill workout or low impact,

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extreme workout, treadmill, run, treadmill, whatever, whatever exercise and its corresponding duration,

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its corresponding calories, burn it.

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You should enter this data here about exercise.

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So after you enter the data about the exercise and about the diet, you have goals.

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You have to both your start date and you have to both your your end date here and you have to.

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But you start weight and you have to watch your end weight and your objective.

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So this is the goal to lose.

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This is you want to lose twenty five kg to reach your goal about your weight.

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And here the day is to lose your plan.

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You plan to lose your twenty five kilo for 300 days, about one year.

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And also the objective to lose uh oh point oh eight kg per day.

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And based on your enter data, you will have dietary analysis and exercise analysis.

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And here is dietary analysis based on each time based on four category fat, protein, carbs, calories.

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And also you will have exercise about the analysis and exercise analysis.

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You have the date and you have that calories.

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Burn it and.

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OK, this is about diet and exercise journal.

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It's a very thin bit if you want to be fit and healthy.

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OK.

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Also.

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We have this blood sugar tracker and this tablet is do tracking your blood sugar and you enter your

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database doing time.

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Here is the date and the time and the blood sugar.

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And here is the running average for this day based on the specific value of blood sugar.

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And it based on this internal data, you will have this chart.

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And this chart consists of two main components about blood sugar and running average.

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OK, this is about blood sugar.

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Tracking the last time blood today and about.

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Blood pressure tracker.

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OK, it's about tracking your blood pressure, so the first thing you enter your name or your patient

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name.

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The second thing you enter target blood pressure, systolic and diastolic.

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And the normal is about 120 and eighty four systolic and diastolic, respectively.

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So you must call a physician if the systolic is above 140 and diastolic is above 90 value.

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So also you have to know the number of physician phone number here.

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Also you have to enter the data from here time date, a.m. or p.m. systolic value, systolic blood pressure

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value and diastolic blood pressure value and heart rate and notes.

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And you will find that red shaded cells, it's about the above this value systolic above 140 is automatically

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will be shaded with red color.

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And if the value is above 90, 90, according to diastolic blood pressure, you will find the cell will

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be associated with red color.

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And that's mean you should immediately call the physician, the physician based on this phone number

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to do to to take remedial action about the patient or about you.

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Okay.

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And here is the chart about each day about systolic and diastolic values.

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Okay.

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This is about blood pressure tracker.

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If you want to find this template, you will find this template line based on file you and just right

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here, blood.

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And the enter and you will find this all medical blitz about blood pressure tracker, blood sugar,

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blood tracker and blood and other useful blood about your fitness, about your medical status.

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Also, if you're right here that you will find the whole thing about diet.

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If you have any questions, please contact me.

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Uh, thank you for listening.