Warm up by jogging/brisk walking for 5 to 10 minutes
– Knee ups with arms 3mints
– Box 3mints
– Squat Jump 1 time clockwise n 1 time anti clockwise
– Lunges with arms forward 15 right 15 left
– Bridge up and down 20 with full range of motion and slow
– Back run 30secs
– Jog/walk 5 mints
3 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)
Breakfast
Time: Once you get ready/After exercise (if in the morning)
Option 1: A bowl of Oats
Kcal: 150 to 200
Option 2: 1 bowl whole grain cereals with 150ml skimmed milk
Kcal: 150 to 250
Option 3: Boiled 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
A fruit of your choice
1 glass of buttermilk (made from skimmed yogurt)
Kcal: About 100 to 150
Lunch
Time: 12:30 to 1:30
A Bowl Sprouts/Pulses/Beans
1 or 2 mixed grain chapatti
A vegetable of your choice (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 (1/2 tsp honey)
Kcal: No more than 75
Snacks 2
A bowl of salad
Dinner
Time: your usual dinner time/not later than 8:30
Tandoor/Roasted/Sautéed vegetables
Ingredients- Potato/Sweet potato/Cauliflower/Broccoli/Onions/Capsicum/Tomatoes/Chicken breast
Recipe- To make a marinade, in a bowl, take 2 tbsp yogurt, 1½ tsp coriander cumin, 1 tsp red chili, 1 tsp garam masala, ½ tsp turmeric, a pinch of asafoetida, ½ lemon & salt as required
Dip the vegetables in the marinade and roast them in the oven or tandoor. Sprinkle Chat masala on top.
Kcal1 :
Marinade: no more than 100
100gm potato: about 75
100gm Cauliflower: about 30
100gm Broccoli: about 35
100gm onion: about 40
100gm capsicum: about 40
100gm Zucchini: about 20
100gm tomato: about 20
100gm Chicken breast: about 150
1Note: You can have any of the above vegetables. Calories are for reference.