*Warm up by jogging/brisk walking and continue for 15 minutes
*Run for 3 minutes & Sprint for 30 seconds to 1 minute (3 to 4 times)
*3 sets of abdominal crunches (15 to 18 at a time) [abs pulled in and go slow]
*Ski for 30 seconds
*3 sets of back extension (15 to 18 at a time) (See that your head is in line with the spine)
*Spot run for 30 seconds
*3 sets of 30 seconds plank hold
*Ski for 30 seconds
*5 to 7 mins of stretching—all major muscles, specially abs and back (ask us if unsure)
– If you are already into any other form of cardio, you can skip the running part
– If you are working out at Neha’s Cross Training you can skip all of the above
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: 2 Alfalfa (Open sprouts sandwich) with a glass of skim milk
Recipe: Cut capsicums (plenty), tomatoes, cucumber and onions. Mix them in 1 tsp olive oil, 1 tsp vinegar and salt and pepper to taste. Add sprouts of your choice.
On 2 breads, apply the mixture and toast it.
Kcal: 200 to 300 (might vary)
Option 2: 1 bowl whole grain cereals with 150ml skim milk (optional whey protein)
Kcal: 150 to 250
Option 3: Egg Bhurji (made from 1 whole egg and 2 egg whites) with 1 Atta Bread Toast (no butter)
Sautee a handful of onions, capsicums and tomatoes along with ginger garlic & green chili paste. Add Indian spices and eggs.
Kcal: 200 to 300
Pre-lunch
Time: around 11am
Buttermilk (made from skimmed/light yogurt)
Kcal: Around 50
Lunch
Time: 12:30 to 1:30
2 chapattis
Choice of your vegetable and Dal (a maximum of 1 tsp rice bran oil total)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Optional: 2 boiled egg whites
Kcal: 300 to 500
Snacks
Time: 3:30 to 4:30
Green tea & a fruit of your choice
Kcal: Around 100
Pre-dinner
Salad (Cucumber, Tomatoes, Carrot & Beetroot)
Kcal: 50 to 100
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Portuguese Style Stir Fried Vegetables with a cup of brown rice
Option 2: Portuguese Style Stir Fried Chicken with a cup of brown rice
Recipe:
1 tsp ginger garlic paste (optional)
2-3 garlic flakes (optional)
6 dry red chilies + a handful of coriander/parsley leaves crushed in a mixer (recommended) or 1½ tsp red chili powder + a handful of coriander/parsley leaves crushed in a mixer [adjust heat]
½ lemon
½ tsp vinegar
¼ tsp cinnamon powder
1 tsp paprika powder
Mix all the above to make a sauce.
Simply add 1 tsp olive oil in a pan and fry the vegetables of your choice. Potatoes, onions, capsicum, cabbage, broccoli, cauliflower, carrot, tomatoes, green beans, zucchini, cucumber or whatever is available. Add the sauce.
Same way you can add chicken and reduce the amount of vegetables.
Option 3: 1 bowl of brown rice & moong dal khichdi
Kcal: 200 to 400 (might vary)