Fitness Series Week II
Congratulations on completing Week 1 of your fitness journey. It is your first milestone, amongst many more to come. Your body is now getting tuned to moderate exercise and better nutritional choices. It is about time to take your fitness to a next level with second part of Fitness Series.
A Weighty Issue…
Weight can often be a prickly topic to discuss. At any age, one’s weight is often a sensitive topic and people don’t want to talk about. Good news is that it is easy to maintain your weight at healthy levels with smart food choices and some exercise. The key is to attain the desired goals without compromising on the essential nutrients required by the body.
This week’s focal point is: EXERCISE to burn fat! We will give you 4 simple steps to begin your second week towards ultimate fitness and health.
4 SIMPLE STEPS:
Measuring and recording your weight:
Simply start a healthy and fit life style by measuring and recording your weight today. Check your weight weekly and monitor the progress. It is also important for you to check your BMI ( Body Mass Index ). BMI is a measure of body fat calculated as your weight (in kilograms) over your height squared (in centimetres). It categories an individual as underweight, normal weight and over weight as per the BMI value.
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Start Your Exercise Regime
Exercise up to 3-4 times a week. You may substitute the following exercises with fun filled activities like cycling, swimming, jogging on a nature trail. On off days, you may go for 15-20 minutes brisk walking.
A. Join a Gym:
Look for a gym which is at a convenient distance from your home. Perhaps, one that offer classes like kick boxing, Zumba, HIIT (High Intensity Interval Training) and Yoga to break monotonicity. The gym should have a pleasant ambience and basic equipment and exercise machines like dumbbells, barbells, foam roller, kettlebells, yoga mats, bench press, treadmills, exercise bicycles, cables, and pulleys.
Approximate time: 35 – 40 minutes
Warm up is important as it gently prepares body for physical activity. It elevates heart rate and pumps blood to muscles. Do warm up exercises for about 3-4 minutes to loosen joints, stretch muscles and to prevent injury.
Torso Twists 60 seconds
Jumping Jacks 60 seconds
High Knees 60 seconds
Lunges 60 seconds
- 3 sets x 10 repetitions Bicep curls (30 second gap between each set)
Bicep Curls with light weights will help tone arms. Approximate time: 3 minutes
- 3 sets x 10 repetitions Squats (30 second gap between each set)
Squats help strengthen and give firm shape to legs. Approximate time: 3 minutes
- 3 set x 10 reps Bend over rows (30 second gap between each set)
Bend Over Rows with light weight will help strengthen lower back, shoulders, and arms. Approximate time: 3 minutes
- 3 sets x 20 second planks (30 second gaps between each set)
Planks strengthen core muscles and give firm abs. Approximate time: 3 minutes
If you want to lose more weight engage in 20 minutes moderate intensity jog at your own comfortable pace on a treadmill.
Do some basic stretches. You can even lie down for 5 mins.
Note: You may choose another set of exercises and vary the sequence as per your preference. But remember to keep gap between each set to about 30 seconds and do cardio only towards the end of workout session for better fat loss.
B. Exercise at home:
If you a pressed for time or feel going to gym a hassle you can very well exercise in comfort of your home.
Equipment required: Yoga mat, a pair of dumbbells and skipping rope.
Approximate Time: 30 -35 minute
Same as above
Approximate Time for each exercise: 3 minutes
- 3 set X 10 repetitions Bicep Curl (30 seconds gap between each set)
Bicep Curls with light weights will help tone arms
- 3 sets X 10 repetitions Diamond Pushups (30 second gap between each set)
Diamond Push Up will tone arms, shoulders and strengthen core
- 3 sets X 10 repetitions Squats (30 seconds gap between each set)
Squats help strengthen and give firm shape to legs
- 3 sets X 10 repetitions Mountain Climbers (30 seconds gap between each set)
5. Mountain climbers is a full body workout that challenges balance, agility, and muscular coordination.5. 3 sets X 10 repetitions Star Jumps (30 seconds gap between each set)
Star Jumps is an effective exercise to burn calories in a very short span of time
- 3 sets X 20 seconds Plank (30-60 seconds gap between each set)
Planks strengthen core muscles and give firm abs
If you want to lose more weight engage in Moderate Intensity Skipping at your own convenient pace for 10 minutes.
Do some basic stretches. You can even lie down for 5 mins.
Healthy Nutrition Choices
As mentioned in our Fitness Series part I, it’s important for you to eat right along with exercising. Celebrity Fitness Trainer Justin Gelb and, who has trained supermodels like Karlie Kloss, Chrissy Teigen, Irina Shayk, Mir anda Kerr to name a few, advices “No sugar, booze, and only carbs like brown rice, vegetables, Ezekiel breads — Gelb and suggests consuming them only twice a week.”
Cheat Day: If you have been careful with your nutritional choices and exercising religiously, then you are allowed to have a cheat day once a week. However, it is important to remember not to go overboard with calorie splurging and undoing the good work done in previous 6 days. Some suggestions for cheat days are buffalo chicken wings, chicken tikka masala, vegetable pakoras, potatoes, ice-cream, and cookies.
Importance of deep sleep for at least 7 hours a day for maintaining a healthy and fit body cannot be emphasized enough. During sleep our body repairs muscle wear and tear, and restores hormonal balance disturbed by hectic work schedule and stress. After a deep sleep, you will wake up fresh and energized to take on the day’s task. Abstaining from using laptop/smart phones and avoiding sugary food and caffeine at night can help in achieving a better-quality sleep.
Until next week….
Everyone’s body is different. Keep experimenting with food and portion sizes to figure out what gives you the best results. Try different exercises such as Yoga, cycling, trekking, or a Zumba class at your gym to keep the boredom away. It also helps with challenging yourself and focusing on different parts of the body.
Next week we will explore the topic of building muscle and strength! Until then…..good luck!!!
Gaurangi Verma is a freelance Content Writer residing in Singapore with her husb and. She is an avid reader and a Netflix junkie. Recent events in her life, led her to jump off the couch and take to the streets. Making sure she takes the mantra “Practice what you Preach” very seriously!