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Weight Loss (Diet Guidance & Workout Plan)

Journey Begins...

"Do Something Today, that Your Tomorrow Self Will Thank You For.."
Diet :- FOOD Preference (High Protein/Low Carbs/Low Fat) :- Boiled Eggs(White), Chicken, Fruits, Salads, Vegiees, Protein Shakes, Green Tea, Lemon Tea, Fish.

Beginner 2 Week Plan :-
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 15 Min. Daily
Eliptical 15 Min. Daily
Cycle 15 Min. Daily
Back Rest Cycle 15 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Eliptical 15 Min. Daily
Treadmil 15 Min. Daily
Cycle 15 Min. Daily
Back Rest Cycle 15 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Back Rest Cycle 15 Min. Daily
Treadmil 15 Min. Daily
Eliptical 15 Min. Daily
Cycle 15 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Ask Trainer
Repeat Everyday
Streching
Ask Trainer
Repeat Everyday
Leave
Holiday
After 2 Week Plan :-
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 15 Min. Daily
Eliptical 15 Min. Daily
Cycle 15 Min. Daily
Back Rest Cycle 15 Min. Daily
Streching
10 Min.
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 15 Min. Daily
Eliptical 15 Min. Daily
Cycle 15 Min. Daily
Back Rest Cycle 15 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Eliptical 15 Min. Daily
Treadmil 15 Min. Daily
Cycle 15 Min. Daily
Back Rest Cycle 15 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Leave
Holiday
Onward Excercise Plan :-
  • Daily Warm up before Workout and Strechning after Workout
  • Daily Cardio Before or After Workout for 20 mins any Machine by HIIT training
  • You can Add Floor Exercises like Jumping Jack/Stepper/Free Squats /Abs After workout
  • Choose Any 6 Exercises following
Chest
Bench Press
3 sets
with 10-15 rep.
Dumbbell Press
3 sets
with 10-15 rep.
Incline Dumbbell Press
3 sets
with 10-15 rep.
Decline Dumbbell Press
3 sets
with 10-15 rep.
Flat Dumbbell Fly
3 sets
with 10-15 rep.
Incline Dumbbell Fly
3 sets
with 10-15 rep.
Pec Deck Fly Mc.
3 sets
with 10-15 rep.
Cable Cross Over Fly
3 sets
with 10-15 rep.
Dumbbell Pullover
3 sets
with 10-15 rep.
Paralled Bar Dips
3 sets
with 10-15 rep.
Decline Pushups
3 sets
with 10-15 rep.
Incline Pushups
3 sets
with 10-15 rep.
Pushups
3 sets
with 10-15 rep.
Shoulder
Shoulder Press
3 sets
with 10-15 rep.
Dumbbell Shoulder Press
3 sets
with 10-15 rep.
Seated Side Lateral Raise
3 sets
with 10-15 rep.
Front Dumbbell Raise
3 sets
with 10-15 rep.
Bent Over Raise
3 sets
with 10-15 rep.
Military Press
3 sets
with 10-15 rep.
Reverse Machine Flyes
3 sets
with 10-15 rep.
Machine Raise
3 sets
with 10-15 rep.
Upright Cable
3 sets
with 10-15 rep.
Cable Fly
3 sets
with 10-15 rep.
Bentover Side
3 sets
with 10-15 rep.
Cable Rotatn.
3 sets
with 10-15 rep.
Front Cable
3 sets
with 10-15 rep.
Standing Pulley
3 sets
with 10-15 rep.
Biceps
Plain Bar Curl
3 sets
with 10-15 rep.
Zig Zag Bar Curl
3 sets
with 10-15 rep.
Prechure Curl
3 sets
with 10-15 rep.
1 Arm Pracher Curl
3 sets
with 10-15 rep.
Cable Pully Curl
3 sets
with 10-15 rep.
Simultaneous Dumbbell
3 sets
with 10-15 rep.
Alternate Dumbbell
3 sets
with 10-15 rep.
Seated Dumbbell
3 sets
with 10-15 rep.
Seated Alt. Dumbbell
3 sets
with 10-15 rep.
Incline Dumbbell
3 sets
with 10-15 rep.
Incline Alt. Dumbbell
3 sets
with 10-15 rep.
Reverse Curl
3 sets
with 10-15 rep.
Hammer Curl
3 sets
with 10-15 rep.
Concentration Curl
3 sets
with 10-15 rep.
Triceps
Bench Press
3 sets
with 10-15 rep.
Lying Down Zigzag Bar
3 sets
with 10-15 rep.
One Hand Dumbbell
3 sets
with 10-15 rep.
Lying Down Dumbbell
3 sets
with 10-15 rep.
Rope Pully Push Down
3 sets
with 10-15 rep.
Rod Pully Push Down
3 sets
with 10-15 rep.
Rope Over Head Pully
3 sets
with 10-15 rep.
Rod Over Head Pully
3 sets
with 10-15 rep.
Both hand Dumbbell
3 sets
with 10-15 rep.
Kick Back Dumbbell
3 sets
with 10-15 rep.
Kick Back Pully
3 sets
with 10-15 rep.
Reverse Triceps Dips
3 sets
with 10-15 rep.
Close Grip Pushups
3 sets
with 10-15 rep.
Seated Bent Dumbbell
3 sets
with 10-15 rep.
Back
Pull Up
3 sets
with 10-15 rep.
Reverse Pullup
3 sets
with 10-15 rep.
Lat Pull Down Outer Grip Mc
3 sets
with 10-15 rep.
Lat Pull Down Inner Grip Mc
3 sets
with 10-15 rep.
Seated Rowing Mc
3 sets
with 10-15 rep.
Alternate Seated Rowing Mc
3 sets
with 10-15 rep.
1 Arm Dumbbell Rowing
3 sets
with 10-15 rep.
T-Bar
3 sets
with 10-15 rep.
Hyper Extension
3 sets
with 10-15 rep.
Dead Lift
3 sets
with 10-15 rep.
Shrugs
3 sets
with 10-15 rep.
High Pully Rowing
3 sets
with 10-15 rep.
Seated Rod Pully Rowing
3 sets
with 10-15 rep.
Seated Rope Pully Rowing
3 sets
with 10-15 rep.
Legs
Barbell Squat
3 sets
with 10-15 rep.
Front Squat
3 sets
with 10-15 rep.
Hack Squat
3 sets
with 10-15 rep.
Deadlift
3 sets
with 10-15 rep.
Dumbbell Deadlift
3 sets
with 10-15 rep.
Dumbbell Squat
3 sets
with 10-15 rep.
Dumbbell Lunge
3 sets
with 10-15 rep.
Lunge
3 sets
with 10-15 rep.
1 Leg Squat
3 sets
with 10-15 rep.
Dumbbell Stepups
3 sets
with 10-15 rep.
Leg Press
3 sets
with 10-15 rep.
Leg Extentn
3 sets
with 10-15 rep.
Leg Curls
3 sets
with 10-15 rep.
Sissy Squat
3 sets
with 10-15 rep.
Leave
Holiday


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