Free Diet And Workout Plan For Lose Weight And Gain Muscles

free diet and workout plan for lose weight and muscle gain - fat to fit

You must have to push yourself.

Warm up same all day before workout.

Push yourself.

Free Diet And Workout Plan For Lose Weight:-

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Warm up -

free diet and workout plan for lose weight and muscle gain

Jumping jacks-30rep x 2sets

Imaginary skipping-30reps x 2sets

Spot jogging-30reps x 2sets

Front knee raises-20times x 2sets

Front and back jump-10 times x 2sets

free diet and workout plan for lose weight and muscle gain

Day-1 Chest

Wall push up-15repsx3 sets

Floor push ups-15repsx3 sets

Wide arm push up-15repsx3sets

Diamond push up-10repsx3 sets

free diet and workout plan for lose weight and muscle gain

Day-2 Back

Warm up as it is-

Pull ups-10repsx3sets

Chin ups-10repsx3sets

Cardio -

Shuttle runs-30 sec x 3 sets

Burpees - 10 reps x 3 sets

free diet and workout plan for lose weight and muscle gain

Day-3 arms

Bicep curls-15reps x 3 sets

Dumbell curls-20reps x 3 sets

Hammer curls - 20 reps x 3 sets

Tricep push ups- 20 reps x3sets

Tricep extension- 20reps x3sets

Diamond push ups - 15 reps x 3sets

free diet and workout plan for lose weight and muscle gain

Day-4 shoulder & cardio

Pike push up- 10 reps x 3 sets

Hindi push up- 15 reps x 3 sets

Lateral raises - 10 reps x 3 sets

Cardio-

Side touches - 15 reps each side - 2 sets

Front and back touch - 15reps both side - 2 sets

free diet and workout plan for lose weight and muscle gain

Day-5 cardio& leg

Squats - 20reps x3 sets

Sumo squats - 15 reps x 3 sets

Lunges - 15 reps x 3 sets

Cardio-

Burpees -10reps x 3 sets

Shuttle runs - 30 sec x 3 sets

Mountain climbers -30sec x 3 sets

Wall sit hold - 30 sec x 3 sets

free diet and workout plan for lose weight and muscle gain

Day 6 - abs & stretching

Crunches -20 reps x 3sets

Leg raises -20 reps x3sets

Front plank - 30 sec x 3 sets

Full body stretching

Pigeon pose hold

कैसे करें सिर्फ 2 हफ्तों में अपने पेट की चर्बी को गायब- यह पोस्ट भी पढ़े

free diet and workout plan for lose weight and muscle gain - fat to fit

What should you eat in a day?

free diet and workout plan for lose weight and muscle gain

Diet Plan

8:00 AM:

After waking up-

lukewarm detox water (Chia seeds water/Jeera Saunf water/Cinnamon water)

8:30 AM:

Pre-breakfast 5 almonds (pre-soaked), 2 walnuts (peeled). Can take milk tea but without sugar and with less milk

9:00 AM:

Breakfast-

Veggie Sandwich/Oats/Poha with Green Tea or Green Coffee

10:30 AM:

Pre-Lunch-

1 Low-carb fruit like Apple/Kiwi/Pineapple/Pear without salt or chaat masala

01:00 PM:

Lunch-

2 chapati with 200 gms vegetables, 200 gms curd and 100 gms green salad. You can cook any vegetable in 1 tsp oil except potatoes, carrots, peas and arvi (Colocasia roots). Take veggies like capsicum, beans, bottle gourd (Ghia or Lauki), ridged gourd (Tori), Indian round gourd (Tinda).

04:00 PM:

Mid-Evening-

Green Tea/Green Coffee/ 200 gms roasted Makhane (lotus seeds) or Chaney (chickpeas)

07:00 PM:

Dinner-

200 gms Tofu / Paneer salad with broccoli, mushroom, capsicum and onion. Or 4 boiled eggs without yolk. You can also make a salad of 100 gms boiled egg and 100 gms veggies. Take with a cup of green tea or green coffee.

08:30 PM:

Before bed-

1 cup of detox tea of Triphala powder in lukewarm water.

Ultimately, the truth remains that a good weight loss strategy is the one you can follow. And this diet plan should solve that problem!

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Free Diet And Workout Plan For Lose Weight And Gain Muscles

free diet and workout plan for lose weight and muscle gain - fat to fit