Brisk walk for 30 minutes (as fast as you can without a break in between)
Climb 10 floors/levels, at least 5 at a time (please use the elevator to come down)
10 Burpees x 4
10 Push Ups x 4
10 back extension x 4
5 to 7 minutes of stretching—all major muscles
– Refer to the images and videos below this post for the correct posture and do the easier part if you can’t do the other one.
– If you are already into any other form of cardio, you can skip the 1st 2 steps
– If you have already worked 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 Poha
Option 2: 1 bowl Upma (Rava or Oats)
Option 3: Masala Omelet (2 whole eggs)
Add 1 tsp of Rice bran oil and add onions, green chilies, ginger garlic and tomatoes along with the spices in any of the above.
Have it with a glass of fresh coconut water or Whey Protein.
Kcal: 200 to 250 (might vary)
Pre-lunch
Time: around 11am
Buttermilk (made from skim/light yogurt)
Salad (Cucumber, Tomatoes, Carrot & Beetroot)
Kcal: Around 100
Lunch
Time: 12:30 to 1:30
A bowl of brown rice
1 cup dal (a maximum of 1 tsp rice bran oil)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Kcal: 250 to 300
Snacks
Time: 3:30 to 4:30
Coconut Water
OR
Lemon Water without sugar (1/2 tsp honey)
Kcal: About 50
Pre-dinner
Time: Around 6/before exercise (if in the evening)
A fruit of your choice
Kcal: Around 100 (depends on the fruit and its size)
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: 1 bowl of ‘Vegetable Daliya Khichdi’ without ghee & 1 cup of low fat yogurt
You can chop and add the vegetables and boil them with the khichdi itself.
Kcal: 200-400 (depending on the size of bowl & quantity of ingredients)
Option 2: Grilled Chicken Breast with steamed/stir fried vegetables
On the chicken breast(150gm), rub some Indian herbs of your choice alongwith 1 tsp olive oil. You can grill or roast the chicken breast.
Kcal: About 200
Put a sieve on top of a deep frying pan with boiling water to steam the chopped vegetables. Sprinkle 1 tsp olive oil and some salt and pepper on the vegetables.
Note: Dinner on the next day will have an option of Satay vegetables/chicken which will require peanut butter & coconut milk (preferably low fat)