Transformation Story India – Ruchika Chaudhary, How I Lost 10 Kgs

Weight Loss Transformation Story-Ruchika Chaudhary

Transformation Story

Ruchika succeeded in getting the desired figure by just changing her mindset from a wisher to a doer.

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Vital Stats 

Weight Loss Transformation Story-Ruchika Chaudhary

Name:
Ruchika Chaudhary

Location:
New Delhi, India

Attributes

Before

After

Age

22

23

Weight

85 kgs

74 kgs

Coach Name 

Mr. Amit Singh (ACSM, Gold’s Gym Certified Fitness Trainer)

Gym Name

Cuts N Curves, Kamla Nagar, Delhi

Comments for Coach

One of the best coaches in North Delhi with amazing skills… very hardworking towards his students

Why I decided to Transform my body

I decided to transform myself when suddenly a day I noticed myself in the mirror. . I observed that I am getting fat.

FitnessRockers Transformations

How I Accomplished My Goals (How I lost 10 kgs)

  • Being regular to gym throughout,
  • Following a strict diet,
  • Kept a check on my weight & measurements and
  • Most importantly listening to every point my coach used to sayWeight Loss Transformation Story-Ruchika Chaudhary

Diet Plan that guided my Transformation

Meal No.Description

Meal 1 

(Breakfast or Post-workout)

  • Chiwda OR
  • 1/2 cup Oatmeals with Double toned milk OR
  • Poha
Meal 2
  • 3 egg whites OR
  • 1/2 Banana and Skimmed Milk 4 oz

Meal 3

(Lunch)

  • 2 Phulka/Roti (without oil & ghee) ,
  • ½ Cup Vegetables curry,
  • 1 Cup Dal,
  • 1 Bowl Salad.

OR

  • 1 Cup Cooked Brown Rice
  • 1 Cup Vegetables curry
  • 1 Cup Dal
  • 1 Bowl Salad
Meal 4
  • 3 Eggs and an Orange OR
  • Combination of Almonds and Walnut OR
  • Black Chickpea’s (Black chana) sprout OR
  • 1 bowl chopped cabbage OR
  • 4 Slices of Brown bread with peanut butter

Meal 5

(Dinner)

  • 2 Phulka/Roti (without oil & ghee) ,
  • ½ Cup Vegetables curry,
  • 1 Cup Dal,
  • 1 Bowl Salad.

OR

  • 1 Cup Cooked Brown Rice
  • 1 Cup Vegetables curry
  • 1 Cup Dal
  • 1 Bowl Salad

Meal 6

(Before Bed)

  • Oats with Skimmed milk
  • 3 Egg whites and any fruit juice

Training/Exercises That Kept me On Track during transformation

Exercise Name

Duration

Reps

Sets

Remarks

Rope Jumping

1 mins

 3 

Squats

 

15 – 80

3

 

Lunges

 

15 – 18

3

 

Glute Bridge

 

to failure

3

 

Stiff Legged Deadlift

 

15 – 18

3

 

Cardio (running, cycling etc.)

20 – 25 mins

   

Exercise Name

Duration

Reps

Sets

Remarks

Rope Jumping

1 min

 3 

Upright Barbell Row

 

18 – 20

3

 

Incline Dumbbell Fly

 

18 – 20

3

 

Crunches

 

25

3

 

One Arm Side Laterals

 

15 – 18

3

 

Triceps Push Down

 20 – 22 

Reverse Crunch

 

25

3

 

Planks

1 Min 3 

Cardio (running, cycling etc.)

20 – 25 Mins

   

 

Rest

Exercise Name

Duration

Reps

Sets

Remarks

Rope Jumping

4 mins

 3 

Walking Lunges

 

8 – 10

3

 

Step-Up with Leg Raise

 

8 – 10

3

 

Jump Squats

 

12 – 15

3

 

Alternate Side Squats

10 mins

   

Stepper Jump

 

10 – 12

3

 

Cardio (running, cycling etc.)

20 -25 Mins

   

Exercise Name

Duration

Reps

Sets

Remarks

Rope Jumping

1 Min

 3 

Alternating Dumbbell Curls

 

18 – 20

3

Each Arm

Exercise Ball Crunch

 

25 

3

 

Burpees

 

10

3

 

Bent Over rows

 18  -203 

Incline Dumbbell Curl

 

18 – 20

3

 

Mountain Climber

40 – 60 Secs 

3

 

Cardio (running, cycling etc.)

35 – 45 Mins

   

 

Rest

 

Light activity like yoga, walk, light jog


Weight Loss Transformation Story-Ruchika ChaudharyWhat Aspect Challenged Me The Most during transformation

Being a foodie, most challenging aspect of my transformation was dieting.

How I feel or what I achieved after transformation

My friends, family really appreciate me for my transformation & for the drastic change in me. I feel really fit, energetic, positive and confident after this wonderful transformation.

Suggestions For Aspiring Transformers

  • Observe yourself,
  • Train your mind for the change..a beautiful change,
  • Regular healthy diet, Regular workout &
  • A positive mindset that you can do it!!!

 


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