Inspirational

• Bhakarwadi : Believe : http://www.youtube.com/watch?v=g4h3DlhZYvQ&t=18m0s 
• Nothing happens for wrong : https://youtube.com/clip/Ugkx90wZ7X64ZWiL1DzN-U2RKU9FUZmhKo6d  
• Chinta 14m 50sec : https://www.youtube.com/watch?v=t4SIhjK_jRo?t=14m50s 
  

GF LF Diet

 Cereal

Cheese

More

Day 2 : Lats & Shoulders & Biceps

Pre workout stretch

Barbell Deadlift ( Abs : 3x 10 )

Lat Pull Down (Lats : 3 x 10)

Seated Rows (Lats : 3 x 10)

One Arm Standing Dumbell Row (Lats : 3 x 10)

Dumbell Shrugs  (Shoulders : 3 x 10)

Dumbell Bicep Curl (Biceps : 3 x 10)

Incline Bicep Curl (Biceps : 3 x 10)

Dumbell Hammer Curl (Biceps : 3 x 10)

Cable Crunch (Abs)

Abs

Bicycle Crunch

Post Workout Streches

Healthy Diet

2nd Segment : https://www.youtube.com/watch?v=-50crdI29GA

• there is good fat & bad fat 
• Nuts & dry fruits are good fat , needed by our body in small portions
• 70% of body is water
• Thin line between being particular about your diet vs obsessed with loosing weight
• Balanced Nutrition = 5 fingers of balanced = 1) carbohydrate ( rice , bread ) 2) protein 3) fats 4) Vitamin 5) Minerals ( fruits & vegetable)  
• Honey / Brown Sugar / Gud / Sugar ... all have same calories 
• fistful 
• Breakfast : cornflakes + milk + some fruits
• Lunch / Dinner: roti / chawal + dal + veggies

3rd Segment : https://www.youtube.com/watch?v=q7Q_EhFdFL4

• trust your body :  
• Apple has 90 calories : do digest an apple i need 130 calories
• Steamed rice is best option compared to other forms of rice preparation
• Sugar : delete from diet , its empty calorie (without any nutrition value )
• Eat every 2 hours : chana / apple / carrots / khakra 

4th Segment : https://www.youtube.com/watch?v=iMNTbIbVxKc

•  Weight loss is more than dieting
• How to control self when having temptation to eat : 
• step away from food (pastry, chips) 
• take a pause close eyes
• make yourself busy
• Salads
• avoid creamy cheese & mayonese based dressing
• say yes to olive oil & vinegar based dressing

• In order to motivate yourself to loose weight : Good idea to visualize your future self ( not models)
• Any juices not good idea for weight loss ... including karela juice ( its healthy , good option to reduce weight , healthy skin )