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!
- Brown bread / multigrain bread instead of white bread
- Brown sugar / khand instead of white sugar
- Whole wheat / multigrain wheat flour instead of refined flour
- Digestive biscuits instead of cream biscuits / biscuits high in sugar
- Sunflower oil instead of refined oil
- Dark chocolate instead of normal chocolate
- Makhana / murmura instead of namkeen
- Consumption of food items which are rich in water (cucumber / tomato / spinach / watermelon) etc.
- 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!!!
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THANKYOU for your reading time.
