Importance of each meal

Importance of Breakfast - It is important to have a heavy or fulfilling breakfast as this gives you energy to perform your activities whole day. Breakfast should be a combination of food items containing proteins & carbohydrates as they help in regaining & maintaining the energy level in the body. One should never skip his/her breakfast.

Importance of Lunch - this meal refreshes your body. Skipping or avoiding lunch can cause indigestion or gastric problems. Lunch helps in maintaining BMR level in the body. Adding good quantity of a variety of vegetables makes your lunch healthy. You can shorten the quantity of lunch, but never skip it or you may feel starved by the time you reach home from work making you overeat during dinner.

Importance of this Meal - Although, evening meal is not the main meal of the day, it rejuvenates your lost energy.

Importance of Dinner - Your dinner must be nutritious, well portioned and include no item that takes time to get digested. Try to take eat your dinner at least 2.5 hours before going to bed. Eating dinner keeps you from feeling hungry in the middle of night thus, preventing binge eating.

Weight Gain Diet Chart

BREAKFAST- 8:30 – 9:30 AM (Breakfast)

One Glass Luke warm milk / one cup coffee / one cup tea / fresh juice with one plate of flattened rice / two egg omelette, two boiled eggs or three brown bread slices with jam or butter. Instead of all these, you can also eat two stuffed chapattis stuffed with grated panner or potato.

LUNCH - 1:00- 1:30 PM 

The second meal of your day must include a bowl of sweet curd, 2-3 chapattis with ghee on them, a bowl of rice, a dish made with green vegetables or a bowl full of cereals, a plate of salad containing good amount of tomato, cucumber, black olives, and grated cabbage. You can take normal or tofu panner instead of cereals.

EVENING TIME - 5:00- 6:00 PM

By this time, you may start feeling hungry again. Eat two slices of brown bread with cheese and one glass banana shake, custard apple shake, mango shake or a cup of tea or coffee.

DINNER – 8:30 – 9:30 PM

In dinner, you can take one bowl of sweet or salted curd. 1- 2 chapattis with ghee, dry dish prepared with green vegetables (avoid curry dishes), one bowl of cereals, a plate full of salad etc. After 10-15 minutes of having dinner, take one glass of lukewarm lemon water without salt and sugar regularly.

                                EXERCISES

Basic push ups

     1.                 Lie on the floor,with your hands level with your shoulder,slightly wider than shoulder width apart.

2.             Keep your elbows trucked at 45degrees to your body.Face the floor so your neck is straight with your back.

        

             3.  Engage your abs and butt to properly support your lower back.

      

             4.  As you push up with your arms your body should be a straight line from your shoulder to your ankles and exhale as you go up. 

    

      5. Lower yourself back down in a controlled fashion.Inhale as you go down.

    

Atlas Push ups

          1.             Place two solid objects that are 30cm hight a little more than shoulder width.

                                         

2.             Assume a normal elevated push up position, but place your hand on top of the objects. 

3.             Lower yourself down like a normal push ups, but allow your chest to dip just below the top of the object.

          

      4.  Push up and repeat the exercise.

           

Clap push ups

      1.  Assume a normal elevated push ups position.

           

      2. Lower yourself down, keeping your abs activated and feet planted firmly on the floor.

           

      3.  As you push back up,use your arms to spring your hands off the floor for a quick clap before planting them back on the floor.

           

      4.  Lower yourself back down and repeat.

                                                       

           

Feet elevated

              1.                   Keep on the floor in front of a steady surface such as a table or sturdy chair. 

2.                   Place your feet on the elevated surface one leg at a time.            

3.                   Keep your legs and body straight as you raise and lower your body to the ground. 

Isometric push ups

1. Assume a normal elevated push up position.                                
2. Lower yourself down to just above the ground, then hold this position for up to 15-20 seconds. 
3. Push back up and repeat the exercise.                                               

Rotational push ups

1. Start in an elevated push up position.                                                
2. Lower yourself down as for a standard push up.                              
3. As you push back up, rotate your upper body to right and raise your right arm vertically in the air. 
4. Rotate your back and put your hand back on the floor so that you're in push up position. 
5. Repeat on the left side.                                                                      

Grasshopper

1. Assume a normal elevated push up position.                                         
2. Lift one foot off the floor,bend your knee,and rotate your hips so that by the end of the downward motion your knee is tucked underneath you.                                   
3. As you push up,reverse this motion with the leg so that it is back in the straight position at the top of your arm extension.                                                                         
4. Repeat this motion on the opposite side as you lower yourself.             

Dive bomber

1. Make an inverted V shape with your body by raising your butt,keeping your legs straight and arms in line with you upper body.                                                                         
2. Lower yourself down from this position by bending your arms then moving your chest in an arc like path toward the floor.                                                                         
3. Continue this forward arc with you chest by extending your arms but keep your legs low to the floor.
4. Reverse this arc shaped motion.                                                          
5. to return to the elevated V shape position, then repeat.