Warm up by jogging/brisk walking and continue for 15 minutes
10 to 20 Push-ups toes or knees
10 minutes’ jog/brisk walk
10 to 20 Push-ups
5 minutes’ jog/brisk walk
Lunge and hold (1min right and 1 min left)
Crab hold 45 seconds
Lunge and hold (1min right and 1min left)
Crab hold 45 seconds
Lunge and hold (1min right and 1min left)
Spot Run 5 minutes
5 to 7 mins of stretch—all major muscles (ask us if unsure)
– Refer to the videos below for the correct posture.
– If you are already into any other form of cardio, you can skip the running part
– If you are already 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: 1 bowl of Poha/1 bowl Upma (Rava or Oats) Stick to 1 tsp oil
Option 2: 1 bowl whole grain cereals with 150ml skim milk (optional whey protein)
Kcal: 150 to 250
Option 3: Egg full cooked (made from 1 whole egg and 3 to 4 egg whites) with 2 Atta Bread Toast (no butter)
Spray cooking spray and preheat the pan. Add eggs. Add Indian spices on top of the egg.
Kcal: About 200 to 250
Pre-lunch
Time: around 11am
1 Bowl Sprouts/Pulses (mix tomatoes and optional onions. Also add a few drops of lemon and a pinch of chat masala)
Kcal: 100 to 150
Lunch
Time: 12:30 to 1:30
A bowl of Brown rice
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
Buttermilk (made from skim/light yogurt)
Salad (Cucumber, Tomatoes, Carrot & Beetroot)
Kcal: Around 100
Pre-dinner
1 Fruit with 200ml Skim milk
Kcal: 150 to 200
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Choice of soup, Home-made paneer bhurji with 2 plain atta toasts
Warning: Use Home-made paneer made from skim milk only. Else skip this option.
Sautee a handful of onions, capsicums and tomatoes along with ginger garlic & green chili paste. Add Indian spices and paneer. Optional add carrots and cabbage.
Option 2: Choice of soup and 2 to 4 open vegetable toasts
Note: Don’t use butter, jam or cheese. Use green chutney and chaat masala.
You can use cucumber, tomatoes, onions, potatoes & beet on top of a toast.
Option 3: Choice of soup, shrimp/chicken breast masala with 2 plain toasts
Sautee a handful of onions, capsicums and tomatoes along with ginger garlic & green chili paste. Add Indian spices and finely cut chicken pieces or small shrimps. Optional add carrots and cabbage.
Kcal: 200 to 400 (might vary)