Monday to Friday:
Post-College Study (3:30 PM - 10:00 PM)
3:30 PM – 4:00 PM: Break / Refreshing Time
4:00 PM – 5:00 PM: Physics
o Focus on problem-solving, numerical, and concepts.
5:00 PM – 6:00 PM: Chemistry
o Alternate between organic/inorganic theory and numerical.
6:00 PM – 6:30 PM: Break / Snack Time
6:30 PM – 7:30 PM: Botany / Zoology (alternate days)
o Monday, Wednesday, Friday: Botany (Plant biology, systems).
o Tuesday, Thursday: Zoology (Animal biology, classification).
7:30 PM – 8:30 PM: Urdu / English (alternate days)
o Monday, Wednesday, Friday: Urdu (Reading, grammar, essays).
o Tuesday, Thursday: English (Comprehension, vocabulary, essays).
8:30 PM – 9:00 PM: Dinner Break
9:00 PM – 10:00 PM: Review and Revision
o Quick revision of what was studied during the day.
Saturday:
Full Study Day
9:00 AM – 10:30 AM: Physics
10:30 AM – 12:00 PM: Chemistry
12:00 PM – 1:00 PM: Urdu
1:00 PM – 2:00 PM: Break/Lunch
2:00 PM – 3:30 PM: Botany
3:30 PM – 5:00 PM: Zoology
5:00 PM – 6:00 PM: English
6:00 PM – 7:00 PM: Break / Relax
7:00 PM – 8:30 PM: Mixed Review (Physics, Chemistry focus)
8:30 PM – 9:00 PM: Dinner
9:00 PM – 10:00 PM: Practice Writing (English or Urdu essays)
Sunday:
Relaxed Study + Revision Day
9:00 AM – 10:30 AM: Zoology
10:30 AM – 12:00 PM: Botany
12:00 PM – 1:00 PM: English / Urdu (practice writing)
1:00 PM – 2:00 PM: Break / Lunch
2:00 PM – 4:00 PM: Physics (Problem-solving practice)
4:00 PM – 5:30 PM: Chemistry (Organic/Inorganic focus)
5:30 PM – 6:30 PM: Break / Relax
6:30 PM – 8:00 PM: Mock Test (Pick any subject for testing)
8:00 PM – 9:00 PM: Review mistakes / Weak points from test
9:00 PM – 10:00 PM: Free Time / Relax
Notes:
1. Physics & Chemistry: Given higher difficulty, they're studied for at least 1 hour daily.
2. Botany & Zoology: Alternate to avoid burnout, with 1 hour daily, plus extended hours
on weekends.
3. Urdu & English: Rotate every other day with additional focus on weekends.
4. Review Time: Daily review ensures retention and reduces stress during exams.
5. Breaks: Incorporating breaks avoids exhaustion and keeps you refreshed.
Monday to Friday:
1. Morning (5:00 AM - 5:30 AM)
o Cardio Workout (20 minutes)
Jumping jacks (2 minutes)
High knees (2 minutes)
Burpees (2 minutes)
Jogging in place (3 minutes)
Rest 1 minute, then repeat twice
o Strength Workout (10 minutes)
Push-ups (2 sets of 10)
Squats (2 sets of 15)
Lunges (2 sets of 10 for each leg)
Plank (30 seconds, 2 sets)
2. Evening (After Study - 8:30 PM - 9:00 PM)
o Light Yoga / Stretching (15-20 minutes)
Focus on relaxing, gentle poses to ease tension and improve flexibility.
Examples: Child’s pose, downward dog, cat-cow stretches.
Saturday and Sunday:
1. Morning (8:00 AM - 8:45 AM)
o Full Body Workout (40 minutes)
10 minutes warm-up (jump rope, jogging)
3 sets of:
Push-ups (10 reps)
Mountain climbers (30 seconds)
Jump squats (15 reps)
Bicycle crunches (15 reps)
Cool down with stretching (5 minutes)
2. Evening Walk (6:00 PM - 7:00 PM)
o 45-minute brisk walk to burn extra calories and improve cardiovascular health.
Health & Diet Plan
Focus on a balanced diet that supports weight loss while keeping energy levels high for study
and exercise. A calorie deficit combined with nutritious foods is key to weight loss.
Daily Nutrition (Monday to Sunday):
1. Breakfast (6:00 AM)
o 1 boiled egg or scrambled egg (protein)
o 1 slice of whole wheat toast or oats (carbs)
o 1 fruit (apple/orange/banana)
2. Mid-Morning Snack (10:00 AM)
o 5-6 almonds or walnuts
o 1 small yogurt or a piece of fruit
3. Lunch (12:30 PM - 1:00 PM)
o Grilled chicken/fish or lentils (protein)
o Mixed vegetable salad or steamed veggies (fiber)
o 1 whole wheat roti or small bowl of brown rice (carbs)
4. Afternoon Snack (4:00 PM)
o 1 apple or cucumber slices
o Green tea (without sugar)
5. Dinner (7:00 PM - 7:30 PM)
o Grilled/boiled chicken, fish, or tofu
o Steamed vegetables (spinach, broccoli, or carrots)
o 1 bowl of soup (optional)
6. Evening Snack (9:00 PM - 9:30 PM)
o 1 cup low-fat yogurt or a handful of nuts.
Key Tips:
1. Hydration: Drink at least 8-10 glasses of water daily. Consider green tea (without sugar)
for added metabolism boost.
2. Avoid: Sugary snacks, junk food, and processed carbs (like chips, cookies, etc.). Opt for
whole grains, lean proteins, and fresh veggies.
3. Portion Control: Keep portions moderate and avoid second servings.
Sleep Schedule
Aim for 7-8 hours of sleep daily. This is crucial for weight loss, as proper rest helps in balancing
hormones that control hunger and metabolism.
Tracking Progress
Weigh yourself once a week (same day, same time).
Track your meals using a food diary or app to ensure you're staying within a calorie
deficit.
The most significant role of leadership I have ever held in my community was when I participated in a
beach cleaning activity as a part of Pakistan Girl Guides. I used this opportunity to protect the
environment and inspire people to take an active role in protecting our natural resources. Our biggest
challenge for getting a big group of volunteers to work together in a coordinate manner. It became
obvious that organization and leadership were essential with so many responsibilities, such as sorting
recyclables, gathering trash, and making sure that waste was disposed of properly. I offered my
assistance in supervising a group of young guides in one area of the beach. The size of the assignment
startled a few, but I convinced them by dividing it into smaller, more simpler tasks and emphasizing how
even a tiny effort might have a significant impact. Another challenge was dealing with the physical and
environmental conditions. The team started to tire from the heat and exhaustion. I made sure we took
breaks, drank enough water and maintained a positive attitude by emphasizing the difference we were
making. I learned from this experience that being a leader involves more than just issuing commands; it
also entails motivating and inspiring people, particularly under trying circumstances. We had gathered a
significant amount of waste by the end of the day, and witnessing the team's sense of pride in their
work strengthened my belief in the success of teamwork and leadership.
