Equipment

I created this fitness nutrition plan to show people how much and what they should be eating to refuel their bodies. Many plans are generic and I wanted to show you how to customize it for your age, height, and weight.

The first thing you need to determine is how many calories your body needs each day. The easiest way to do this for this nutrition plan is based on math formulas. I know, I know…everyone hates math. Just push through this so you know what the needs are for your body.

Step One

The formula is attributed to Harris Benedict and it is highly regarded as the most accurate method to calculate your caloric needs. It is as follows:

For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Step Two

You will need to take your number and then multiply it based on the information in the chart below. Use the exercise factor number that best describes your level of fitness and multiply it by the number you had in the formula above.

Exercise Factor	Category	Explanation
1.2	Sedentary	Little or no exercise
1.375	Lightly Active	Light Exercise (1 to 3 days/week)
1.55	Moderately Active	Moderate Exercise (3 to 5 days/week)
1.7	Very Active	Hard Exercise (6 to 7 days/week)
1.9	Extremely Active	Hard daily exercise and/or a physical job

Step Three

The figure you have after you have multiplied is your base caloric needs to maintain your weight. If you are wanting to gain weight, then you need to add 200-300 calories per day to this number.

If you are wanting to lose weight, then you can subtract 300-500 calories a day from your total number.

This fitness nutrition plan has considered all factors. It has included your personal weight, height, age, fitness level, and whether you want to lose or gain weight. Now, here comes the plan…

Meals, Meals, Meals…and More Meals!

This customized diet plan assumes that you are going to be eating five meals per day. Yes, you did read that correctly. It is based on the principle of eating smaller meals several times a day.  This is one of the basic principles of the fitness nutrition plan.

In many cases, we eat more at a meal than we should. So, we want to change the way that we eat. By eating smaller meals several times a day, your metabolism will increase and help you burn off this food.

Not only is it important to eat small meals frequently, but it is important to eat the right foods. You need to be eating a lot of protein during your meals. This protein is what is going to provide fuel to your muscles and increase your metabolism.

Since everyone is different, you need to adjust this and find what works for you. Eating every three hours is what works for me and my schedule. It takes a little planning but the fitness nutrition plan works for me.

I also highly recommend staying away from things made with white flour. Your diet will be much better if you are eating whole wheat items. This will provide you with your best results.

What do I eat for meals? I like things that are easy to prepare. Otherwise I am going to be cooking all day. I did not want to get in shape so that I could spend all day cooking. Here are some ideas of what I eat for meals:

Meal 1 = Protein bar, yogurt, and whole wheat english muffin.

Meal 2 = Turkey and swiss whole wheat sandwich, and carrot sticks.

Meal 3 = Chicken wrap (whole wheat tortilla) with some fruit (apple, orange, or banana)

Meal 4 = Steak, steamed broccoli, and baked potato.

Meal 5 = Protein shake and fruit.

Each of these meals is about 500 calories which is what I need based on my height, weight, and age. I hope that this helps you with your fitness nutrition plan. If you want to perform at an elite level, you must fuel your body at an elite level.

Where to go next?

Basic Volleyball Drills – Learn to master the fundamentals of the game.

Volleyball Techniques – Review each of these step-by-step methods for the basic skills.

New Balance Volleyball Shoes – How do they stack up? Read these reviews.

Beach volleyball dimensions for the court is the purpose of this page. We wanted to show you how to know what the volleyball court dimensions should be as well as the other measurements associated with the court.

Here is a diagram of what the volleyball court should look like and the measurements:

The width of the court should be 30 feet from sideline to sideline. The length of the volleyball court should be 60 feet from one baseline to the other baseline. That is one of the things that makes beach volleyball so challenging. Two players are covering a full size court.

Beach volleyball court measurements from one pole to the other pole is 36 feet. The purpose of the 6 extra feet (3 feet per side) is to make sure that there is enough room that the players do not run into the pole.

When you are buying a net for your beach volleyball court, you need to make sure that the net is going to be long enough from one pole to the other one. This is one reason that it is important to know the court measurements. If you did not know the measurements, you could end up buying a net that would nor work. You do not want to deal with the hassle of getting a net, and then having to return it.

If you need to pick up a net for an outdoor court, you can go here and take a look at the reviews of many kinds of nets and net systems.

The measurement from the baseline to the attack line is 20 feet. That leaves 10 feet from the attack line to the net.

In most cases, there will not be an attack line in beach volleyball. Since you are playing two on two, there is no need for an attack line because you do not have people hitting off of the back row.

These measurements will give you the space that you need for your volleyball court.

Knowing beach volleyball rules is a must if you want to start playing. If you don’t know the rules, how are you going to play and compete? Or as Pink Floyd said in one of their songs, “How can you eat your pudding if you don’t eat your meat?”

The majority of the rules are going to be the same as if you were playing indoor volleyball. If you aren’t familiar with those rules, I would suggest going here to learn the rules of volleyball.

I am mostly going to be focusing on the rules that are different for beach volleyball.

• Scoring usually consists of the best of three sets. Each set is usually played to 21 points and the winner must win by two points. If it goes to the final set, the set goes to 15 points. The score is done by rally score.
• Sets must be straight in front of the setter. Side setting is not permitted.
• Open handed dinks or tips are not legal for the hitter. If they are going to tip it over the net, they must use a closed fist or knuckles.
• Teams will change sides of the court after every seven points regardless of who won the points. Since the sun and wind can affect the court, changing sides makes it fair for both teams.
• Unlike indoor volleyball, you are not required to rotate or change positions.

Where to go next?

Volleyball Practice Plans – Download a sample practice plan to make practice more effective.

Volleyball Statistics – Learn how to improve your game by tracking it.

Tachikara Volleyballs – Read the reviews to see how they stack up against others.