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Move On!!!

 Move On!!!

                                                    WEEK –  2

               Cut Down Additional 250 Calories In Your Plate!!!

CALORIE INTAKE…

Early Morning:- 

Boiled Amla +

  • Lemon water
  • Cinnamon water
  • Ginger water

          Morning:- 

  • Oats with milk
  • Cornflakes with milk
  • Oats pancake
  • Sprout chaat
  • Brown bread Or multigrain bread with milk
  • Vegetable uttapam
  • Avocado + brown bread

          Mid Morning:- 

    Nuts +

  • Fruit bowl
  • Faw vegetable
  • Vegetable juice
  • Fruit juice
  • Aloe vera juice
  • Low Fat Raw paneer

         Lunch:-

  • Brown rice + Moong dal + Soyabean Sabzi + Curd
  • Multigrain Phulka + Ghiya Sabzi + Arhar dal + Salad 
  • Khichdi + Raita
  • Parwal Sabzi + Vegetable Curry +Whole Wheat Phulka + Curd 
  • Saag + Whole Wheat Phulka + Skimmed Buttermilk 

         Evening:- 

  • Lemon tea /green tea / herbal tea)+ makhana /murmura/digestive biscuit/popcorn

        Dinner:-

  • Vegetable salad
  • Upma
  • Vegetable dalia
  • Corn Chaat
  • Vegetable Soup
  • Sweet Dalia 
  • Soybean Soup
  • Dal Soup
  • Mushroom Soup

        Bed Time:-       

  • Lemon water
  • Cinnamon water
  • Ginger water

Food Tips!

  1. Brown bread / multigrain bread instead of white bread
  2. Brown sugar / khand instead of  white sugar
  3. Whole wheat / multigrain wheat flour instead of refined  flour
  4. Digestive biscuits instead of cream biscuits / biscuits high in sugar
  5. Sunflower oil instead of refined oil 
  6. Dark chocolate instead of normal chocolate
  7. Makhana / murmura instead of namkeen 
  8. Consumption of food items which are rich in water (cucumber / tomato / spinach / watermelon) etc.
  9. In mid if you have craving then have a plate of salad / sprouts / diet chips

Add Ayurvedic Remedies in your 2nd week…

Trikatu churna- ½ tbs in one glass water. 

Boil it for 5 mins and drink it sip by sip alternate days in the morning.

You can drink amla juice / aloevera juice / lauki juice / karela juice the moment you sense thirst.

BURN YOUR CALORIE WITH THIS ROUTINE…

Morning  (Everyday)

  •  Jogging/running/brisk walk/cycling (30 min)
  •  Surya namaskar 20 sets
  •  Plank 45 sec 3 sets
  •  Chair pose 45 sec 3 sets
  •  Boat pose 45 sec 3 sets
  •  Anulom Vilom 5 min
  •  Kapalbhati 5 min

Evening (Workout Routine Day Wise)

MONDAY  

Leg Exercises – 

  • Barbell Squats (4 sets of 12-15 reps) 
  • Lunges (4 sets of 12-15 reps) 
  • Hamstrings machine curls (4 sets of 12-15 reps) 
  • Calf raises (4 sets of 12-15 reps) 

TUESDAY

Bicep Exercises – 

  • Barbell curls (4 sets of 20 reps) 
  • Dumbbell curls (4 sets of 20 reps) 
  • Cable Curls (4 sets of 20 reps) 
  • Hammer curls (4 sets of 20 reps) 

Cardio –     

  • 20 min. Of cycling 

WEDNESDAY  

Chest Exercises – 

  • Flat Bench press or Dumbbell Press (4 sets of 18-20 reps)
  •  Inclined dumble press or bench press (4 sets of 18-20 reps) 
  • Cable crossover or machine fly (4 sets of 18-20 reps) 

Abdominal Exercises –

  • Crunches (4 set till failure)
  • Hanging Knee raises (4 set till failure) 

THURSDAY  

Triceps Exercises – 

  • EZ bar triceps extension (4 sets of 18-20 reps) 
  • One arm dumbbell triceps extension (4 sets of 18-20 reps) 
  • Cable triceps extension (4 sets of 18-20 reps) 

Cardio –                

  • 20 min. Of moderate treadmill walking 

FRIDAY   

Shoulder Exercises – 

  • Overhead press (4 sets of 12-15 reps) 
  • Lateral raises (4 sets of 12-15 reps) 
  • Reverse Flys (4 sets of 12-15 reps) 
  • Shrugs (4 sets till failure) 

Abs Exercises –

  • Lying Leg raises (4 sets till failure) 
  • Planks (4 sets till failure) 

SATURDAY 

Back Exercises

  • Dead lift (4 sets of 12-15 reps)
  • Single-arm dumbbell row (4 sets of 12-15 reps) 
  • Lat pull down (4 sets of 12-15 reps) 
  • Pull-ups (4 sets of 12-15 reps) 

SUNDAY– Rest 

Note –  

  • Before every workout, you have to do a proper warm up session of 5 to 10 min. 
  • Don’t forget to sip water during your entire workout. 
  • Do some static stretching after your workout for better recovery.

If unable to perform this workout routine then do cycling/running/brisk walk for 40 mins.

You can go with your combinations of these exercises.

STAY FIT & STAY HEALTHY!!!

We are offering FREE CONSULTATION to our readers, if required.

THANKYOU for your reading time.

 

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Door Step Remedies, popularly known as DSR is an entrepreneurial initiative by a young mind of a millennial Physiotherapist. DSR team consists of specialist Physios, Dieticians, Nutritionists, Fitness experts, Yoga trainers, Psychologists, Counselors, Ayurveda & Homeopath doctors having collective experience of 20 years.

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