Aditya
Age: 35 yrs.
Profession: IT professional
Lifestyle: Intense professional work, commuting every day for 3 hrs.
Health concerns: Severe Lower Back pain
Health Goals: Adopt Healthier Lifestyle
Timings: Mornings
EXERCISE CHART
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Stretching (Part 1) | Low intensity weighted exercise | |||||
| (Part 1) | Rest | Stretching (part 2) | Low impact Strength Exercise | ||||
| (Part 1) | Rest | ||||||
| Week 2 | Stretching (Part 1) | Low intensity weighted exercise | |||||
| (Part 1) | Rest | Stretching (part 2) | Low impact Strength Exercise | ||||
| (Part 1) | Rest | ||||||
| Week 3 | Stretching | ||||||
| (Part 3) | Low intensity weighted exercise | ||||||
| (Part 2) | Rest | Stretching | |||||
| (Part 4) | Low impact Strength Exercise | ||||||
| (Part 2) | Rest | ||||||
| Week 4 | Stretching | ||||||
| (Part 3) | Low intensity weighted exercise | ||||||
| (Part 2) | Rest | Stretching | |||||
| (Part 4) | Low impact Strength Exercise | ||||||
| (Part 2) | Rest |
DIET CHART
| Breakfast | Lunch | Snacks | Dinner | |
|---|---|---|---|---|
| Day 1 | Scrambled eggs on toast + Bananas+ Black coffee | Multigrain Roti+ Moong dal with spinach+ Fish Curry+Salad | Soaked nuts | Multigrain Roti+ Matar Panner+ Curd |
| Day 2 | Spinach Moong Dal chilla+protein shake+papaya | 1 small bowl Rice+ Lauki Chana Dal+ Anda Curry+ Raita | Apple slices with peanut butter | Green salad+ seasonal vegetables curry+ multigrain roti |
| Day 3 | Overnight Oats with nuts+ 1 bowl seasonal fruits | Chicken curry+ 1 small bowl rice + soybean curry +Salad | Makhana Chat | Multigrain Roti+ Palak Paneer+ Curd |
| Day 4 | Peanut Butter Toast+ Banana+ Black Coffee | Multigrain Roti+ Rajama curry+ Mixed moong Dal +Salad | Banana | Vegetable Khichdi with multigrain millet+ Grilled paneer + Salad |
| Day 5 | Egg Sandwich with Multigrain bread+ Berries + Coconut water | Half small bowl rice+ roti+ Fish curry + green salad+ curd | Hard boiled eggs | Whole wheat roti+ sprouts salad+Mushroom matar gravy |
| Day 6 | Paneer Patty grilled sandwich without butter+ Fruits+ Protein shake | 1 small bowl Rice+ Egg bhurji+ Raita+ sauted vegetables | Steamed vegetables | Whole wheat chicken pasta with salads |
| Day 7 | Protein Smoothie with bananas. Berries and peanut butter | 1 small rice+ shahi paneer+green moong dal+ cucumber raita+ salad | Fruit Chat | Ragi millet paratha stuffed with panner and vegetables+ Raita |
If Aditya stays consistent with these exercises he will be able to achieve them. Aditya needs to follow a proper routine in order to achieve his goals. He needs to also sleep and take less stress in order to achieve his goals.
As Aditya is looking to forward to change into a healthier lifestyle the above exercise chart will help him in transitioning. The exercises are curated and selected specifically for him as he suffers from lower back pain. The above
Exercises will help him in gaining that strength on his lower back and relieving pain in order to achieve his health goal.
The diet has been specifically selected for him in order to keep him energized. The diet is packed with nutritional benefits and it’s a blend of proteins, fibers, omega 3 fatty acids and calcium rich food. As he commutes for 3 hours morning workout will be a better option for him than the evening.
Ankita
Age: 22 yrs.
Profession: Fresher at a startup