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Calories Burning: Week 3 & Week 4

 Calories Burning: Week 3 & Week 4

        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!!!
We are offering FREE CONSULTATION to our readers, if required.
THANKYOU for your reading time.

 

 

 

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