Warm up by jogging/brisk walking
3 sets of:
Jog for 5 minutes
Brisk walk for 5 minutes
Spot run for 30 secs to 1 min
4 knees to the chest & and 4 heels to the butts)
Squat walk x 5 (2 to the left & 2 to the right)
Plank & hold for 30 secs to 1 min x 4 (ensure correct posture)
Back extension for 30 secs to 1 min x 2 (ensure correct posture)
5 to 7 mins of stretches—all major muscles (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 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: 2 vegetable open toasts
Add a lot of vegetables like cucumber, tomatoes, onions, potatoes and beets on top of a toast (optional whey protein)
Kcal: 150 to 250
Option 2: 1 bowl whole grain cereals with 150ml skim milk (optional whey protein)
Kcal: 150 to 250
Option 3: Full cooked egg with masala (made from 1 whole egg and 2 to 3 egg whites) with 1 Atta Bread Toast (no butter)
In a pan, apply some cooking spray and cook the eggs by itself.
Separately, in 1tsp oil, fry 1 onion, 2 green chilies, 1tsp ginger garlic paste, 1 tomato and add Indian spices
Kcal: About 250 to 300
Pre-lunch
Time: around 11am
1 Fruit
Kcal: About 100 to 150
Lunch
Time: 12:30 to 1:30
A Bowl Sprouts/Pulses (mix tomatoes and optional onions. Also add a few drops of lemon and a pinch of chat masala)
A bowl of brown rice
Mixed Dal (a maximum of 1 tsp rice bran oil)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
1 glass of buttermilk
Optional: Add 2 boiled egg whites
Kcal: 300 to 500
Snacks
Time: 3:30 to 4:30
Coconut water
Kcal: Around 50
Snacks 2
Salad (of your choice)
Kcal: About 100 to 150
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Dailya Khichdi
Kcal: varies
Option 2: A bowl of Oats and a mug of soup
Kcal: 200 to 250
Option 3: Grilled/Roasted chicken breast with salt, pepper and lemon (brush with 1tsp olive oil) with sautéed french beans, carrots, sweet potatoes, onions and capsicum (add 1 tsp olive oil).
Kcal: 200 to 300