Transformation Story India – Ruchika Chaudhary, How I Lost 10 Kgs
Transformation Story
Ruchika succeeded in getting the desired figure by just changing her mindset from a wisher to a doer.
Vital Stats
 | Name: Location: | 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.
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 say
Diet Plan that guided my Transformation
| Meal No. | Description |
Meal 1 (Breakfast or Post-workout) |
|
| Meal 2 |
|
Meal 3 (Lunch) |
OR
|
| Meal 4 |
|
Meal 5 (Dinner) |
OR
|
Meal 6 (Before Bed) |
|
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 | 3 | ||
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 -20 | 3 | ||
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
What 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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