Fitness And Nutrition Buddy

Workout Routine Perform this workout routine 3-4 times a week, with at least one rest day in between. Warm-up (5-10 minutes) Jumping jacks: 30 seconds High knees: 30 seconds Arm circles: 30 seconds Butt kicks: 30 seconds Leg swings: 10 per leg Strength training (20-30 minutes) Bodyweight squats: 3 sets of 10-15 reps Push-ups (modified if necessary): 3 sets of 8-12 reps Plank: 3 sets of 30-60 seconds Lunges: 3 sets of 10-15 reps per leg Tricep dips (using a chair or bench): 3 sets of 8-12 reps Glute bridge: 3 sets of 10-15 reps Cardio (10-20 minutes) Choose a cardio activity you enjoy, such as brisk walking, jogging, or dancing. Start with 10 minutes and gradually increase the duration as you get more comfortable. Cool down (5-10 minutes) Perform static stretches targeting major muscle groups, holding each stretch for 15-30 seconds. Nutrition Plan As a vegetarian, focus on consuming a balanced diet rich in plant-based protein, healthy fats, and complex carbohydrates. Aim to create a caloric deficit to lose weight. To get started, here's a sample daily meal plan: Breakfast Overnight oats: 1/2 cup rolled oats, 1 cup unsweetened almond milk, 1 tbsp chia seeds, 1/2 cup mixed berries, 1 tbsp honey or maple syrup, and a pinch of cinnamon. Mix all ingredients and refrigerate overnight. Lunch Chickpea salad: 1 cup cooked chickpeas, 1 chopped bell pepper, 1/2 cup cherry tomatoes, 1/4 cup diced red onion, 1/4 cup chopped cucumber, 1/4 cup chopped parsley, 2 tbsp lemon juice, 1 tbsp olive oil, salt, and pepper. Snack Greek yogurt (or a plant-based alternative) with 1 tbsp almond butter and 1 tbsp flaxseeds. Dinner Grilled tofu and vegetable stir-fry: 3 oz tofu (grilled), 2 cups mixed veggies (broccoli, zucchini, carrots), 1 tbsp soy sauce, 1 tsp sesame oil, 1 clove minced garlic, and 1/4 cup brown rice or quinoa. Snack 1 oz almonds or mixed nuts. Remember to drink plenty of water throughout the day, and adjust portion sizes based on your hunger levels and energy expenditure. Always consult with a healthcare professional before making significant changes to your diet or exercise routine. This plan is a starting point, and you can adjust it as you progress and learn more about your body's needs.