Physique Transformation

Exercise Plan



Please read below information which will help to lose

weight.



1. Walk + Jog 8 km day.



2. Start with 1 km walk, after 1 km walk try to run

for 1 km if not than run for half km.



3. After each 2 km drink water.



4. During running add 100 jumping after each 1 km.

(If you can do skipping than please go for it)



5. Once you are done with 7 km running + jumping than

run + walk in reverse for 1 km.



Your exercise should be done in 2.5 hours 1 week.



Your exercise should be done in 2 hours 2nd week.



Your exercise should be done in 1.5 hours 4th week.



For good result try to add weight workout or Circuit training or Cross-fit training.



Diet Plan



1. Drink warm 5 ltr water a day.



2. Before each meal eat orange.



Meal intake Timing



1.

9 Am Breakfast (Oats and Fruits or Eggs and Brown bread sandwich

or Chapati and Sabji or Upma or Puwa) you can eat anything which has

less fats.



2. 1 Pm Lunch (Bowl of salad or Fruits along with

3 glass of water. Do eat anything which has less fat and give more

protein)



3. 5 Pm Protein Meal ( Eggs or Chicken or Protein shake and fruits, anything else which give good protein



4. 8 Pm (Fruit + Salad + Soup)



Many more things help human body to lose weight, but to start losing weight you have to start with SOMETHING.



For any question or you find difficulties to lose weight please mail me with your question on physique.transformationx@gmail.com



LETS FIGHT TOGETHER FOR GOOD RESULT