FOCUS ON YOUR BURNED CALORIES: WEEK 3 & WEEK 4

CUT DOWN ADDITIONAL 500 CALORIES IN YOUR PLATE! 

A normal healthy individual require 2000 Cal +/- 500 Cal depending upon gender. You have to reduce your calories wisely to reach the optimal required calories for your body.

Early morning:-

Boiled Amla +

• Lemon water
• Cinnamon water
• Ginger water

Morning:- 

• Oats with milk
• Cornflakes with milk
• Sprout chaat
• Brown bread Or multigrain bread with milk
• Avocado + brown bread/ multigrain bread
• Boiled egg
• Omelette with brown bread

Mid morning:-

nuts +

• Vegetable juice
• Fruit juice
• Aloe Vera juice
• Cucumber juice 
• Skimmed buttermilk 
• Toned milk 
• Watermelon 
• Low Fat Raw paneer

Lunch:-

• Multigrain phulka+ tori sabji + arhar dal + salad 
• Khichdi + skimmed buttermilk 
• Beans sabji + moong dal+ whole wheat phulka+ skimmed buttermilk 
• Methi sabji + phulka+ curd
• Salad bowl 

Evening:- 

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

Dinner:-

• Vegetable soup
• sSweet dalia 
• Soybean soup
• Dal soup
• Mushroom soup

Bed time:-       

• Lemon water
• Cinnamon water
• Ginger water
• Turmeric milk
• Cinnamon milk 

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 having craving then have a plate of salad/ sprouts / diet chips

Ayurvedic remedy for weight loss!

Trikatu churna- ½ tbs in one glass water.

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

Try to drink amla juice/ aloevera juice/ lauki juice/ karela juice when thirsty.

BURN OUT REGIME 

Morning (8:00a.m)

• Jogging/running/brisk walk/cycling (30 min)
• Surya namaskar 30 sets
• Plank 60 sec 3 sets
• Chair pose 60 sec 3 sets
• Boat pose 60 sec 3 sets
• Anulomvilom 5 min
• Kapalbhati 5 min

Evening (5:00p.m)

• Workout routine day wise

MONDAY 

Leg Exercises – 

• Barbell Squats ( 4 sets of 25 reps ) 
• Hip Extention ( 4 sets of 25 reps ) 
• Stiff leg deadlift ( 4 sets of 25 reps ) 
• Calf raises ( 4 sets of 25 reps ) 

TUESDAY

Bicep Exercises – 

• Barbell curls ( 4 sets of 12-15 reps ) 
• Inclined Dumble ( 4 sets of 12-15 reps ) 
• Preacher curls ( 4 sets of 12-15 reps ) 

Cardio –     

• Burpees ( 4 set of 20 reps) 
• Rope Skipping

WEDNESDAY 

Chest Exercises – 

• Flat Bench press or Dumbbell Press ( 4 sets of 12-15 reps )
• Inclined dumble press or bench press ( 4 sets of 12-15 reps ) 
• Inclined Dumble flys ( 4 sets of 12-15 reps )
• Declined push-ups ( 4 set till failure ) 

Abdominal Exercises – 

• Declined Crunches (4 set till failure)
• Hanging Knee Raises (4 set till failure) 

THURSDAY 

Triceps Exercises – 

• EZ bar triceps extension (4 sets of 20 reps) 
• Cable overhead triceps extention (4 sets of 20 reps) 
• Dumble kickback (4 sets of 20 reps) 

Cardio –                

• Battle Rope (4 set till failure)
• Mountain climbing (4 sets till failure)  

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) 
• Arnold Dumble press (4 set of 12 – 15 reps)
• Shrugs (4 sets till failure) 

Abs Exercises –

• Russian twist (4 sets till failure) 
• Wood chopper (4 sets till failure)
• Superman (4 set till failure) 

SATURDAY 

Back Exercises –

• Deadlift ( 4 sets of 12-15 reps )
• Bent over row ( 4 sets of 12-15 reps ) 
• Seated cable rowing ( 4 sets of 12-15 reps ) 
• Back extention ( 4 sets of 20 to 25 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.

All you need is passion and dedication without fail.
STAY HEALTHY & STAY FIT!!!
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