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BODY TRANSFORMATION!

 BODY TRANSFORMATION!

              GET READY FOR YOUR BODY TRANSFORMATION!!!

                                                  Keep check on your calorie intake!

DIET ROUTINE

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 
  •  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
  • sweet 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.

Workout tips !

Morning (8:00a.m)

  • Jogging/running/brisk walk/cycling (30 min)
  • Surya namaskar 10 sets
  • Plank 30 sec 3 sets
  • Chair pose 30 sec 3 sets
  • Boat pose 30 sec 3 sets
  • Anulomvilom 5 min
  • Kapalbhati 5 min

Evening (5:00p.m)

-workout routine daywise

MONDAY

Leg Exercises – 

  • Barbell Squats ( 4 sets of 12-15 reps ) 
  • Hip Extention ( 4 sets of 12-15 reps ) 
  • Stiff leg deadlift ( 4 sets of 12-15 reps ) 
  • Calf raises ( 4 sets of 12-15 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 12-15 reps ) 
  • Cable overhead triceps extention ( 4 sets of 12-15 reps ) 
  • Dumble kickback ( 4 sets of 12-15 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 warmup 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

 

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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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