6 weeks to a slimmer, fitter you
Want to get fit in eight weeks? Yes, you definitely can and we show you how.
We already brought you an exercise/diet regime for Week 1 and Week 2 of our 8-weeks to fitness programme.
We now move on to Week 3.
Exercise regime
In Week 2 you walked or attended an aerobics class for four days in a week. Continue with this but increase the intensity, working harder each time. And, it's time to throw in some
weight training twice a week.
This will help increase you muscle mass and work towards toning up your body.
Muscles need something to feed on and they feed on the fat in your body. The more the muscle mass, greater is the amount of fat you will burn!
You can do this at a gym or a group exercise class. If you cannot manage either, follow the exercises listed below for this week.
Though mild discomfort and soreness is normal stop if you feel any pain and consult an instructor. You will need to get a pair of three kg dumbbells (available at any sports shops)
Squat
This exercise works for your thighs, hips and back.
Stand with your feet a little more than hip width apart, keeping your arms out to the front for balance.
Push your hip backwards. Slowly lower your body (as if sitting on a chair placed way behind you) till your thighs are parallel to the floor.
Push yourself up to standing position again making sure you do not lock your knees.
Complete the move in approximately four seconds.
Do 12 repetitions, rest for 30 seconds, and then repeat.
Text: Brinda Sapat
Illustrations: Uttam Ghosh
Brinda is a fitness trainer, who currently runs classes at Gold's Gym, Napean Sea Road, Mumbai. Certified with Training Zone & Progressive Fitness, USA, she has been a group exercise instructor for the last nine and a half years.