Warm up by jogging/brisk walking for 10 minutes
1) Climb 4 to 6 floors
2) 10 push ups x 2 (on toes or on knees)
3) 30 arm rotations
4) Jog/brisk walk for 10 minutes
3 sets of the above.
5 to 7 mins of stretching—all major muscles (ask us if unsure)
– 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 Oats
Kcal: 150 to 250
Option 2: 1 bowl whole grain cereals with 150ml skimmed milk
Kcal: 150 to 250
Option 3: Boiled Eggs with masala (made from 1 whole egg and 3 to 5 egg whites)
Boil the eggs like you normally do.
Separately, in 1tsp oil, fry 1/2 onion, 1 green chili, 1/4tsp ginger garlic paste, 1/2 tomato and add Indian spices
Kcal: About 100 to 200
Pre-lunch
Time: around 11am
1 Fruit
1 glass of buttermilk
Kcal: About 100 to 200
Lunch
Time: 12:30 to 1:30
1 to 2 thin chapattis
A green leafy vegetable and dal (a maximum of 1 tsp rice bran oil total)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Kcal: 300 to 500
Snacks
Time: 3:30 to 4:30 [adjust quantity on hunger, or delay/skip]
Coconut water
OR
Lemon juice without sugar & a fruit
Kcal: Around 50 to 100
Snacks 2
A Bowl Sprouts or Beans (mix tomatoes and optional onions. Also add a few drops of lemon and a pinch of chat masala)
Kcal: Around 50
Remember you’ve just had a heavy pre dinner meal
Dinner
Time: your usual dinner time/not later than 8:30
Lentil Soup
Mix 2 to 3 dals and add coriander, salt, (optional onions & garlic). Everything boiled. No oil.
1 Multigrain roti and mixed vegetable bhaji (max 1tsp oil)
You can sauté onions and capsicum in 1tsp oil. Add water along with green chilies, ginger garlic and tomatoes. Let it boil. Add boiled vegetables of your choice and mash the whole things. Of course add the spices required.
Kcal: varies