Photos courtesy: BNPGR friends and pexels

 

10^th week’s Weight loss challenge (Post Magic 9^th week)

Aap logon ka feedback sar ankho par

This week’s majority of the tasks are based on your own selections.

1)Have nariyal paani/coconut water for all the days.

Scoring :simple :all 7 days :7/7. If 5 days: 5/7

 

2)This week out of 5 workouts: include 30 km of running or walking or run-walk.

30Km is the total mileage of the week which includes running + walking. It is not necessarily to be done in a single day, but a total of 7 days. ( No bonus points if you do it in a single run)

Scoring: 30km (walk or run or walk-run within 7 days in any combination) 7/7

20km: 5/7

Less than 20 km: zero points

 

3)One protein-rich food item every day  with the difference: it can be out of three main meals ( breakfast or lunch or dinner or eat can be in between meals small quick bites like nuts )

You will use ingredients which u are not very used to or are not part of your regular meal programme )

( for vegetarians: paneer, rajma, soya chunks, chana, quinoa,rajgira, pumpkin seeds, different dals. Nuts like Pista, almond and even peanuts.

For non-vegetarians: fish, chicken

 

 

Scoring: simple straight-line method: commitment fulfilled for all the 7 days: score: 7/7. If 4 days: 4/7

4)Out of 5 workouts( running, walking, cycling, swimming, trekking) of the week add 3 days work out with :10 suryanamaskar( 2×05: each side is one, each pair will make it 2) or 2 sets of squats of 20 with lunges of 2 sets ( one set : both the legs ) of 10 .( those who have some physical issues : do core exercises for 15 minutes.)

For these three days, you have to add the above exercises with your running/cycling/swimming/trekking: you can add in the beginning, during or in the end.

Scoring: followed for 3 days: 7/7

2 days: 5/7

1 day: 3/7

5) To eat at least 3 fruits every day for the next 7 days.

Scoring: simple straight-line method: commitment fulfilled for all the 7 days: score: 7/7. If 3 days: 3/7

 

6) 5 days 1 min full plank and both sides plank 45 seconds (minimum: please increase the time duration each day)

 

Scoring: do it for 5 days:: 7/7. Do it for 4 days: 5/7

Do it for 3 days: 3/7 …..2 or less: 0/7

 

7) To use stairs daily for the next 7 days.

Minimum climb: 10 floors daily. ( up 10  and down 10 )

Scoring: simple straight-line method: commitment fulfilled for all the 7 days: score: 7/7. If 3 days: 3/7