Unleash the Ferrari in You by Suresh Reddy Chirla - July 2020

UNLEASH THE
FERRARI IN YOU
SURESH REDDY

#1 CAUSE FOR DEATH IN THE WORLD IS
HEART DISEASE
IT CAN BE CAUSED BY CORRECTABLE PROBLEMS, SUCH AS
AN UNHEALTHY DIET, LACK OF EXERCISE, BEING
OVERWEIGHT AND SMOKING.
UNLEASH THE FERRARI IN YOU

LIFESTYLE CHANGE
VS.
WEIGHT LOSS

YOU
MY MENTOR
DR. RAVI JANDHYALA
UNLEASH THE FERRARI IN
2010 2019

MY TRANSFORMATION
Nov-2007 Jul-2010
Oct-2010
Sep-2010
Nov-2010 Dec-2010

2011
Feb-2011 Mar-2011 Apr-2011
May-2011 July-2011 Sep-2011

2012
HRR Healthy Lifestyle Award for Ideal Body Weight

2013 2014 2015 2016

2017 2018 2019 2020
2½ Years - 0 MEDS!

BEFORE AFTER

HEALTHY LIFESTYLE
PROPER
NUTRITION
PHYSICAL
ACTIVITY
HEALTHY
HABITS
POSITIVE
ATTITUDE

PROPER
NUTRITION
YOUR BODY IS A TEMPLE. NOT A GARBAGE DUMP.

WEIGHT LOSS IS A
NUMBERS GAME.
AVERAGE DAILY CALORIFIC INTAKE
WOMEN - 1200 | MEN - 1500

BODY MASS INDEX
BASED ON WEIGHT & HEIGHT
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = >30

MACRONUTRIENTS
CARBS PROTEINS FATS
Sugars and Starches
starchy vegetables,
grains, rice, breads, &
cereals.
Meat, poultry, fish, eggs,
dairy products like milk,
yoghurt & cheese, seeds &
nuts, beans & legumes.
Full-fat milk, cheese,
butter, cream, oils
avocados, nuts, fish,
seafood.

CALORIE DENSITY
WHAT 500 CALORIES LOOKS LIKE

NUTRITIOUS FOODS

FAT LASTS
LONGER THAN
FLAVOUR
• AVOID PACKAGED FOOD
• AVOID WHITES – SUGAR, SALT, MAIDA, WHITE RICE
• AVOID FRIED FOOD
• AVOID SNACKING ON JUNK

BE A
CALORIE MISER
COUNT YOUR CALORIES

MUTTON BIRIYANI
350PER PLATE
CHICKEN KURMA
250100 GMS
MALABAR PAROTTA
2501 NOS

BEER
327750 ML
MILKSHAKE
3501 TALL GLASS
BLACK TEA
101 CUP

RASAGULLA
1701 NOS
CHOCOLATE CAKE
3201 SLICE
FILTER COFFEE
1251 CUP

BOILED EGG
701 NOS
IDLY
701 NOS
PORRIDGE
1201 CUP

MASALA DOSA
2101 NOS
HAKKA NOODLES
4001 PLATE
RAJMA
200100 GMS

APPLE
501 NOS
ORANGE
451 NOS
PEANUT BUTTER
941 TBSP

100 CALORIES IN NUTS
4 WALNUTS 11 PEANUTS 11 CASHEWS 14 ALMONDS

MY DIET
3 KATORIES
QUANTITY CONTROL

BREAKFAST
RAGI / OATS PORRIDGE WITH NUTS +
STEAMED VEGETABLES + FRUIT

LUNCH
DAL + 2 PORIYALS (ROTATE) + CURD WITH
BROKEN WHEAT

DINNER
DHAL + PORIYAL + FRUIT

BETWEEN MEALS
POST BREAKFAST – FRUIT
POST LUNCH – BOWL OF SALAD

VEGGIES I ROTATE
BEANS, BROCCOLI, CABBAGE, CAULIFLOWER,
CAPSICUM, CARROTS, TOMATO, BEETROOT,
BITTER GOURD, BOTTLE GOURD, RIDGE GOURD,
SNAKE GOURD, DRUMSTICKS, SPINACH, LADIES
FINGER, YAM
PROTEIN SOURCES
TOFU, MUSHROOM, LENTILS AND BEANS, SOY
GRANULES, SPROUTS, YOGURT, MILK

TIPS
• SHARE DESSERT
• STOP EATING 3 HOURS BEFORE BED
• SKIP DINNER (OPTIONAL)
• EAT IN MODERATION (ACCORDING TO MEDICAL
CONDITION – CONSULT NUTRITIONIST)
• DON’T STARVE – DON’T STUFF
• DON’T DRINK YOUR CALORIES

WHEN EATING OUT
OR TRAVELLING
WHILE TRAVELING : HAVE 30GM PACKETS OF NUTS,
MUESLI OR DRIED FRUITS IN YOUR BAG.
AT A BUFFET : EAT A SALAD, A DHAL, A VEGETABLE
CURRY/PORIYAL AND CUT FRUIT FOR DESSERT. FOR NON
VEGETARIANS, CHOOSE GRILLED FISH OR CHICKEN.

PHYSICAL
ACTIVITY
KNOW YOUR BODY

FIND AN ACTIVITY YOU ENJOY
YOGA / SPORTS / ZUMBA / MIXED MARTIAL ARTS
/ CROSSFIT / DANCE / SWIMMING / CYCLING

BE CONSISTENT
IN 2 WEEKS YOU’LL FEEL IT.
IN 4 WEEKS YOU’LL SEE IT.
IN 8 WEEKS YOU’LL HEAR IT.

TIPS
• FIND A WORKOUT BUDDY/ JOIN A CLUB/ JOIN A CLASS
• TO LOSE WEIGHT YOU HAVE TO BURN MORE THAN YOU
CONSUME.
• EXERCISE IS NOT JUST ABOUT WEIGHT LOSS – IT’S
ABOUT GETTING STRONG AND FIT.
• IT RELIEVES STRESS AND GIVES GOOD QUALITY SLEEP
• CREATE VARIETY – DO A COMBO OF YOGA, CARDIO,
CORE STRENGTHENING AND WEIGHT TRAINING.

HEALTHY
HABITS
MOTIVATION IS WHAT GETS YOU STARTED.
HABIT IS WHAT KEEPS YOU GOING.

HEALTHY HABITS
• NO ALCOHOL – WEIGHT LOSS IS A MIND GAME.
• NO SMOKING
• SLEEP FOR 7-8 HOURS
• MINDFUL EATING
• FIND A DIFFERENT SOURCE OF GRATIFICATION. DON’T
MAKE FOOD THE FOCUS OF ALL ACTIVITIES OR
CELEBRATIONS.
• STOP REWARDING YOURSELF WITH FOOD.

THE BEST THINGS IN LIFE ARE
FREE*
• SUNLIGHT
• FRESH AIR
• WARM WATER (TO DRINK)
• COLD WATER (TO SHOWER)
• HARD BED
• EXERCISING OUTDOORS
• SITTING ON THE FLOOR TO EAT
*Or almost Free

POSITIVE
ATTITUDE
• BE IN A STATE OF GIVING
• SHOW GRATITUDE TO WHAT YOU HAVE
• HAVE THE ATTITUDE OF THE GLASS HALF FULL
• CAN DO ATTITUDE
• DO ONE GOOD DEED EVERYDAY

TIPS
• WEIGHING SCALE IS YOUR NEW BEST FRIEND
• HAVE A WEEKLY GOAL
• CREATE A SUPPORT SYSTEM
• TELL 10 PEOPLE
• PICK A MENTOR
• ITS NOT A ONE PERSON AFFAIR – THE WHOLE
FAMILY HAS TO COOPERATE.

FERRARI
UNLEASHED
AS YOU MOVE TOWARDS YOUR IDEAL BODY WEIGHT
BY EXERCISING AND EATING RIGHT, YOU WILL SEE
THE FERRARI IN YOU BEING UNLEASHED.

COMPLETED 31
HALF MARATHONS

COMPLETED
6 HALF MARATHONS
AT HOME EVERY SUNDAY DURING LOCKDOWN

COMPLETED 8
HIMALAYAN TREKS
• 2012 - PINDARI GLACIERS – 70 KM
• 2013 - GANGOTHRI YAMUNOTHRI – 50 KM
• 2014 - DEO TIBA BASE CAMP – 50 KM
• 2015 - EVEREST BASE CAMP
• 2016 - DHARMA VALLEY &
PANCHACHULI GLACIER – 80 KM
• 2017- ANNAPURNA BASE CAMP - 120 KM
• 2018 - LANGTAN VALLEY & GOSAIKUND - 125KM
• 2019 - EVEREST BASE CAMP - 128KM

UNLEASH THE FERRARI IN YOUUNLEASH THE FERRARI IN YOU

GOOD LUCK!
IF I CAN DO IT, SO CAN YOU!

Unleash the Ferrari in You by Suresh Reddy Chirla - July 2020

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