how i changed my body in 3 weeks | *no diets, no gyms*
Do you have an occasion you want to look hot for — a friend’s wedding or a hot date? We ask fitness experts for an exercise and diet plan to help you shed flab and tone up in just two weeks.
Losing that extra flab around your waist and toning your body can feel like a challenge, especially when you have no time on your hands to prep yourself up before an occasion. If you’ve been thinking of starving yourself to flaunt that sexy saree, you’re heading the wrong way. We ease out the challenge for you. Follow this two-week exercise and diet routine to make heads turn!
Says fitness expert Althea Shah, “Instead of tiring yourself for two hours at the gym just before your occasion, set aside 30-60 minutes for cardio and 30 minutes for strength training at least five days a week. The cardio workout will help burn your calories and strength training will increase your metabolism for the rest of the day.”
Fitness expert Jivesh Shetty suggests, “In the first week of your workout, you should concentrate more on shedding the extra flab than on toning up. Start with a good cardio workout. You can also include a two-day weight training during this week. Running, swimming, playing some sort of a sport will help you lose weight.”
Apart from walking on the treadmill, to keep your workout exciting, you can include kickboxing, running, brisk walking and swimming to lose weight.
Kickboxing
Kickboxing is an excellent way to lose weight from your thighs and butt. Keeping your fists tight, reaching shoulder height at the extension. Keep wrists in line with the rest of your arm. Rotate hips and pivot to protect your knees. Keep your eyes straight and kick. Repeat 20 times.
Push-ups
Raise up onto your toes, so you can balance well on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. Your feet can be close together or a bit wider, depending on what is most comfortable for you.
“Before you begin any movement, contract your abs and tighten your core by pulling your belly button in. Keep a tight core. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Exhale as you begin pushing back up to the start position,” says fitness expert, Neville Wadia.
Running
Running is a great way to not only lose weight, but also tone yourself. The most important piece of equipment you need for running is shoes. Make sure to invest in a good pair of shoes that not only provide comfort but also proper grip while running. Start with a 10 minute brisk walk and alternate 30 seconds of running with one minute of walking. Increase the amount of time you run and decrease the amount of time you spend walking. This will help you to start running for 20 to 30 minutes in another three-four days.
Squat jump
“Stand with feet shoulder width apart — arms at side. Start by doing a regular squat and then jump when you rise up reaching for the ceiling. When you land, lower your body back into the squat position. Repeat 10 times,” says Shetty.
Says Shah, “During the second week of your exercise routine, make sure to include more of weight training, combined well with cardio training twice
a week. This will keep the weight you've shed in check and also help you tone faster.”
Forward plank
“The forward plank is a full-body exercise for your arms, butt and legs. Start on your knees and place your hands on the floor in front of you. Your arms should be straight and not locked out. Tighten your stomach muscles as you lean forward until your shoulders are directly over your wrists,” says Wadia. Stay in this position by extending your feet straight back with your toes curled and your weight on your feet. Keep your legs and butt muscles tight as you keep your body in a straight line. Make sure to not let your lower back sag and keep your belly button pulled towards your spine throughout the exercise. Repeat 10 times.
Dynamic lunges
Stand with both feet together. Take a long step forward with your right leg. Bending the back leg, move your back knee towards the floor — your front knee should not go further forward than your toes. Says Shetty, “Your back knee should go down to an inch off the floor but remember not to touch the ground. In one controlled movement, return your front foot back to the starting position with the other foot.” Repeat 15 times.
Mountain climbers
Place your hands on the floor — slightly wider than shoulder width. On your forefeet, position one leg forward bent under your body and extend the other leg back. While holding your upper body in place, alternate your leg positions by pushing your hips up while immediately extending your back leg forward and pulling your rear leg forward under your body, landing on both your forefeet simultaneously.
Leg raises
Lie on your back. Keep your lower body back in contact with the floor — keeping your feet and legs together and straight. Place both your hands to the sides or under your lower back for support. Lift your legs upward, until they are straight above your hips. Lower down to starting position slowly but do not touch the ground.
Repeat 10 times.
Your diet rules
Rule No 1: Be tough. Stay away from nasty fat, excessive salt and simple sugars. This will help you lose weight faster.
Rule No 2: Have a basic breakfast of complex carbohydrates, proteins and fats to kickstart your metabolism for the day and provide fuel and muscle sustaining nutrients. Says nutritionist Mansi Belani, “Breakfast should be an easy-to prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese and fruits.”
Rule No 3: Says Shetty, “Do not let snacks be a substitute for a complete meal. Good snacks are fruits and vegetables, protein energy bars, yoghurt, cottage cheese and light protein drinks.”
Rule No 4: Excessive sugar plays havoc with our insulin metabolism and this leads to fatigue and fat storage and tends to slacken your exercise routine.
Rule No 5: Eat a small and light snack at least an hour before you start exercising. Says nutritionist, Smruti Gokhale “With protein and complex carbohydrates in your system, you’ll train harder, longer and with more enthusiasm.” Also make sure that you do not eat anything for an hour after your exercise.
Rule No 6: “An hour after your exercise, have a light meal of protein and plenty of carbs to keep you energised. This meal is necessary to provide the muscle- building materials to repair depleted tissue and begin the process of building new muscles,” says Shetty.
Rule No 7: Drink lots of water, especially between workouts.
