The Week is here to help you cut off the extra bulges that you’ve put on during the no-fitness and heavy eating sync during this past winter. It’s time to put aside the winter blues and get to work and get dirty. As you still have a month for the warm weather to greet you, it’s wise to get on to the fitness routine when it’s just about time.[break]
“If you didn’t work out through the winter, then you must’ve probably lost your stamina,” says Sujita Gurung, Zumba and aerobics instructor, who has some expert advice for losing the extra flab in less time. In such situation, she advises to formulate a plan on weekly basis to get on with the fitness.
Photo: The Week
Cardio: the startup
It’s wise to start up with cardio exercises of relatively low intensity to get you on to the desired shape for the summer. With low stamina, get on to your jogging shoes and start slowly with running outside or on the treadmill. Experts say that cardio exercises are great way to get in good physical condition. You can increase the exercises from light to moderate intensity for extended periods of time. “40-50 minutes of cardio exercises will do while you’re starting up again. The idea is to slowly build the strength,’ says Gurung.
Pace up the fitness
After you’ve gained moderate stamina from the cardio exercises, it’s time to pace up the fitness routine with some added strength training exercises, says Gurung. After a week or week and a half of the cardio exercises, you can move on to dumbbells. The idea is to strengthen certain muscles of the body. If you don’t have dumbbells, you can also use towels for muscles strengthening for biceps and triceps. Circuit training, the exercise that combines cardio and strength, is also an ideal choice to lose flab fast.
Squeeze workouts in between
The best workout plan to shed more weight in less time is to join the gym and work under a fitness trainer, says our expert. But if you (still) don’t have time for that, Gurung advises you to squeeze in some of the basics in between your daily chores.
“You can do some stretches, pushups, sit-ups or squats when you have free time during any time of the day. These small efforts will definitely make a big difference,” she says. She also advises to jump ropes, which, she says, is the most significant way to lose weight in less time, that too while staying at home.
Mini meals
While you’re training to tone up your body through fitness regime, diet habits, too, makes a big difference. As suggested by The Week in its last fitness column, Gurung too advises to resort to the mini meals to significantly shed the extra baggage from your body.
“If you can be strict enough with your diet habits, having mini meals every few hours can most prominently help you lose weight,” she says. Mini meals keep the metabolism continuous and thus help to burn maximum calories of one’s intake. Gurung also advises to drink more water, or if you’re more lenient towards tea or coffee, prefer black coffee or black tea instead. The liquid helps to keep the body hydrated while coffee will also help with your stamina.
Avoid junk grubs
Put all the chips and chocolates away to bring out the best shape in you. Since you’re trying to lose as much weight in a healthy way in a short time, you have no space for your guilty pleasures. If you give in to your junk food eating habits, you’ll be jeopardizing all of your efforts to stay fit, and most essentially, getting yourself ready for the summer mode. You’ll be thanking yourself when you’ll be trying out all those thin summer clothes after a month hence for avoiding junk foods as much as possible
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