Workout plan and diet for working professional

If you are a working professional, and do have a passion to be in shape, then this writing is for you. It's not easy for a working professional to maintain and manage time. The balanced diet and frquency of eating food, is different than a common person, the stress levels are different. if you have to travel a lot or do have a desk job the conditions are not at all equal.
Suggestion is to Eat Frequently Increasing the frequency of your meals will help shred your body. Lean proteins, healthy fats and complex carbohydrates (carbs) spaced evenly throughout the day will boost your metabolism and turn it into a fat shredding machine. The way it works is simple – to digest food, our body burns fat.
Always drink eight glasses of water per day, which is equal to around two litres. A great way to determine whether you need to increase your daily water intake is to observe the colour of your urine. If it’s pale yellow you are drinking adequate amount; however, if it is dark shaded, you definitely need to increase your intake.
Full day plan:
Early morning: 10 ml amla juice OR 1 lemon squeezed into hot water + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.
Breakfast: Paneer sandwich (brown bread) / 2 egg omelet with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of orange/ mango/ pomegranate juice.
Mid-morning (While you are on the go to yhour work): 4 walnuts and 2 dates OR one apple.
Pre-lunch: 1 plate of salad ( cooked chickpeas, spicy arugula, fresh ginger, sweet potato, one tomato, half carrot and one cucumber) OR ( sprouts, one tomato, one cucumber, one garlic, water soked nuts or little goat cheese) OR ( avocado, black beans and orange).
Lunch: brown rice + 1 bowl dal / pulses like rajma / boiled 3 eggs white / mixed veg steamed + 1 bowl low-fat curd / baked salmon fish + mango or banana / tuna baked with brown bread and cucumber.
Mid-evening: 1 glass of tea or 1 glass buttermilk
Snack: 1 fruit of your choice (apple or banana) / 1 bowl Sprouts bhel
Dinner: 1 bowl steamed chicken + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia or 1 bowl millet vegetable + 1 bowl of salad or soup
Check your BMI
Post-dinner (if you are up late): casein
Please remember, diet plan and workout needs to be updated monthly to get good results.

Example Workout
Try YOGA, always remember, if your brain works smooth and you meditate, nothing like it. The best time is after you have your Early morning food, you do a 30 mins Yoga and workout.
These are few basic workout which you can do at home, without any gym equipments.

1. Diamond push-ups To do diamond push-ups, get into a standard push-up position. Once there, move your hands together so that your hands are directly underneath your chest, and form a diamond using your index finger, and your thumb. Once you’re in position, simply lower your body until your chest touches the diamond that you’ve made on the floor with your fingers.
2. Tricep Dips ne of the best ways to build up your arms is by building your triceps. Tricep dips are a great way to do this.
Tricep dips can be done using a chair, your bed, your couch, really just about anything that’s stable enough to handle a large part of your body weight.
3. Pull ups - find a wide door frame or even use the door to do a pull-up. Pulls ups are a great way to build a thick, solid back.
4. Y-Squats To do a Y-squat, stand up straight with your feet slightly wider than shoulder-width apart. From here, raise your hands above your head, as if you were forming a Y. Once your hands are above your head in the shape of a Y, you’re ready to perform a Y-squat.
5. Squat Jumps To do squat jumps, stand up straight with your feet shoulder-width apart. Start off by doing a standard squat, then during the upward movement of the squat, jump up into the air explosively. After landing, lower yourself back into the squat position to complete the repetition.
6. Side lunge To perform a side lunge, stand up straight with your hands on your hips. Then take a large lateral step, keeping your toes pointed forward. Extend your knee and hip into a side lunge. Then, use your extended leg to push yourself back up into the starting position, and perform the same movement with the other leg.
7. Plank- To do planks, simply assume the push-up position, and hold it. Make sure to engage your core.
8. Lying leg raises- These are great for working the abdominals, especially the lower abdominals. These will help you build up those thick, deep abs that you want. To perform lying leg raises, simply lay on your back with your feet together, and raise your legs until your legs and upper body form a 90-degree angle.


  • Physical Attractiveness
  • Rehabilation
  • General Physical Health
  • Physical Attractiveness
  • Sport Performance
  • Healthy Lifestyle
  • Pleasure Activity
  • Health Program

Class Details

  • Trainer: Akash Naha
  • Time: 3 Months
  • Price: $30 per month
  • Defficulty: Normal
  • Lesson: 18

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Class Trainer

Akash Naha

Body Building Trainer

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