Week 10: Chapter 13: Weight Loss: The real story of 3 months of BNPGR’s weight loss challenge

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Photos courtesy: BNPGR friends and pexels

 

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

brown coconut on sand
Photo by Craig Adderley on Pexels.com

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.

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Photo by Magda Ehlers on Pexels.com

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

 

 

 

 

 

 

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