Warm up by jogging/brisk walking for 5 to 10 minutes
– 10 to 15 Burpees
– Lunge & Hold for 30 seconds each (Right and Left)
– Crab Hold for 30 seconds x 3
– X Jump x 15
– Jog/brisk walk 7 mints
4 sets of the above
Stretch all major muscles for 5 to 7 minutes
– If you are working out at Neha’s Cross Training, you can skip the exercise part
Note:
Please be aware that if you have not exercised since a long time, your muscles might ache but that is normal and nothing to worry about. It will go away in a couple of days.
1st Meal
Time: As soon as you get up and brush your teeth
Green tea + 2 almonds + 2 walnuts + 1 fig + 1 date
Kcal: Not more than 75 (plain green tea)
PS: You may add honey and lemon if you don’t like green tea by itself (about 50 extra calories)
Breakfast
Time: Once you get ready/After exercise (if in the morning)
Option 1: A bowl of Poha/Upma (made from Oats and Sooji)
Kcal: 150 to 200
Option 2: 1 bowl whole grain cereals with 150ml skimmed milk
Kcal: 150 to 250
Option 3: Egg Bhurji (made from 1 whole egg and 2 to 3 egg whites) with 1 Atta toast (no butter)
Kcal: About 150 to 250
Pre-lunch
Time: around 11am
1 glass of buttermilk (made from skimmed yogurt)
Kcal: About 100 to 150
Lunch
Time: 12:30 to 1:30
A Bowl of Salad
Brown rice
Mixed Dal (a maximum of 1 tsp rice bran oil total)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Kcal: 250 to 450
Snacks
Time: [adjust time & quantity on hunger]
Lemon juice without sugar (1/2 tsp honey)
Kcal: About 25
OR
A fruit of your choice
Kcal: About 100
Pre-Dinner (Optional)
Buttermilk
Kcal: About 50
OR
A bowl of Oats (Heavier option for people who feel more hungry)
Kcal: About 150
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Moong Dal Khichdi
Option 2: Moong ki Sabji (1tsp olive oil) & 2 chapattis
Option 3: Chicken breast or Fish Curry (1 tsp olive oil) with 1 or 2 chapattis
You can ask for the oil free recipe if you’re unsure.