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7 Day Weight Maintenance Plan Anjali

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32 views2 pages

7 Day Weight Maintenance Plan Anjali

Xe eeiagt

Uploaded by

orrji
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7-Day Weight Maintenance Diet and Exercise Plan

Name: Anjali Pabnawa, Pabnawa Village

Day 1: Monday

Diet Plan:

- Morning: Drink 1 glass of warm water with lemon.

Breakfast: Oats porridge with almonds, chia seeds, and honey. 1 boiled egg. 1 cup green tea.

- Mid-morning: 1 apple or banana and a handful of mixed nuts.

- Lunch: 1 cup brown rice or quinoa, 1 cup dal (lentils), mixed vegetable salad with cucumbers,

tomatoes, carrots.

- Afternoon: 1 cup green tea or black coffee, 1 small bowl of Greek yogurt.

- Dinner: Grilled chicken or paneer (150 grams) with sautéed vegetables, 1 whole wheat roti.

- Pre-bedtime: 1 glass of warm milk with turmeric.

Exercise Routine:

- Warm-up: 10 minutes light jogging and dynamic stretching.

- Strength Training: Squats, Lunges, Push-ups, Dumbbell Shoulder Press, Bent-over Rows, Planks,

Glute Bridges (3 sets each).

- Cardio: 15 minutes of HIIT or cycling.

- Cool-down: 5 minutes of static stretching.

Day 2: Tuesday

- Similar diet plan with slight variation.

- Exercise: Deadlifts, Step-ups, Chest Press, Dumbbell Lateral Raises, Russian Twists, Leg Raises,
Bicep Curls.

- Cardio: Rowing machine or HIIT sprints.

Day 3: Wednesday (Active Rest Day)

- Follow similar diet plan with light carbs for energy recovery.

- Exercise: Yoga and gentle stretching.

Day 4 & 5: Repeat Day 1 and Day 2.

Day 6: Saturday

- Cheat meal day with pizza or pasta.

- Full-body circuit workout: Squats, Push-ups, Dumbbell Deadlifts, Tricep Dips, Mountain Climbers,

Jump Squats.

Day 7: Sunday (Rest Day)

- Light meal with detox foods like fruits and veggies.

- No structured exercise, optional light walking.

Additional Tips:

- Hydration: Drink 2.5-3 liters of water.

- Sleep: 7-8 hours for recovery.

- Supplements: Multivitamins or protein supplement as needed.

- Meal Prep: Helps maintain consistency.

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