Lets face it, given that you've found yourself on Day 1 of a professional fitness plan, suggests you're looking to remedy or improve your condition in one way or another. In which case, you're in the right place.
It's important that we get off to a moderate start, without 'running before you can' walk' so to speak.
Task: 4km Steady Pace Run
Cardio exercise by definition is any exercise that raises your heart rate. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. And remember, your heart is a muscle that needs exercising to build its strength and improve its condition.
Cardio exercise uses large muscle movement over a sustained period of time, keeping your heart rate to at least 50% of its maximum level. Workouts should cause moderate sweating. If you can’t finish a sentence while doing your workout you are going at it too hard. If you are having no trouble talking, step it up.
Breakfast: Porridge Oats with Semi-Skimmed Milk (Add berries and seeds to spice it up)
Lunch: Grilled Chicken Breast, Wholemeal Rice, Broccoli and Cauliflower
Dinner: Spaghetti (Wholemeal bolognaise) with mixed salad
Snacks: Handful of natural unsalted nuts