What KNOT without a plan?

DECCAN CHRONICLE. | KULDEP SETHI
Published Nov 5, 2017, 12:14 am IST
Updated Nov 5, 2017, 5:07 am IST
Here are some practical and easy to follow exercises, along with a diet plan to help you shape up just before the wedding ceremonies begin.
Plank
 Plank

Four weeks before the big day
When you have just four weeks to go before the big day and you are desperate to lose weight, I have the perfect plan for you. On the “D” day you not only want to look slim, but also want to fit into those designer clothes. Oh! And let’s not forget you also need a radiant young face and beautiful skin. Follow my plan religiously and look and feel great. I am going to give you a four-week nutrition plan and top five exercises.

Nutrition: This plays a very important role. Follow to see results.
WEEK 1 & WEEK 3
Low carbohydrates and high protein diet:

This restricts carbs such as those found in sugary foods, pasta and bread.
It should be high in protein, good fats and healthy vegetables.
Make sure your diet comprises of 60 per cent protein, 30 per cent fats, and 10 per cent carbs.

WEEK 2 & WEEK 4
Intermittent fasting:

Research shows that fasting may also work through a number of other different mechanisms that lead to increased calorie and fat burn and enhanced fat loss. It also helps lower cholesterol — triglycerides levels, increases HDL (good cholesterol).

In this diet, you have a feeding window of eight hours and a fasting window of 16 hours.

The feeding window should be based on when you train. Make sure you train only in the eight- hour window.

TIPS

Make sure you restrict your calories to 1,200 to 1,500 calories only.
Do not eat any sugars, processed foods.
Do not eat any carbs post 4 pm.
Make sure you get enough fibre through greens and veggies.
To get that radiant look, on the last two days, before the big day, make sure you load up with plenty of antioxidants, water and fibre.

YOUR WORKOUT ROUTINE

1. BURPEES
Begin in a standing position.
Drop into a squat position with the hands on the ground.
Kick your feet back into a plank position, while keeping your arms extended.
Immediately return your feet to a squat position and jump up.

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2. PLANK
Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together.

3. SQUAT, CURL, PRESS
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, arms comfortably at your sides.
As you extend your legs and stand upright, curl the dumbbells up to your chest.
After curling the dumbbells, extend your arms and press the dumbbells straight overhead.

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4.  WALKOUTS
Stand with your feet hip-width apart. Bend over and place your hands on the floor just in front of your feet.
Shift weight onto your hands and begin to walk them forward.
Walk out until your hands are beneath your head and get back to starting position.

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5. BRISK WALK ON THE TREADMILL
Adjust the speed according to your own convenience. It shouldn’t be too fast or too slow — brisk walking is suggested.
If not a treadmill, one can also take a brisk walk outdoors.
Walk for 30 to 40 minutes.
If it’s your first time on a treadmill, do make sure you take support by holding onto the sides.

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— The writer is a celebrity fitness trainer





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