Rasheed Khan is a trainer at Raw Fitness Gym. A sought-after name in the city, he has worked with many celebrity clients as well. He talks to You & I about quick and easy ways to lose weight before the New Year arrives.
With 2016 just around the corner, losing those extra kgs is on a lot of people’s minds. Body type and metabolism vary from one person to the next, and what works for one may or may not work for another. It is highly advisable to consult a dietician and/or a fitness trainer who can help determine what’s best for you. Apart from what they may prescribe, there are certain common exercises and food habits that can help with weight loss. While some help burn the fat, others can increase the metabolism, which is equally essential for quicker weight loss.
Start by making a pre-New Year resolution. Set a goal that is realistic and specific. It should also be in sync with your lifestyle and schedule. Work towards your goal by making small changes. Walking, jogging, or doing home exercises (if you do not want to hit the gym), and eating the right food are most essential.
Here are a few basic and easy-to-do home exercises that will work all parts of your body, including the belly, thighs and arms.
Foot Fire: To do this exercise perfectly, imagine that you are standing on a hot stove. To avoid burning yourself you will have to lift and lower your feet quickly. Keep your feet hip-width apart with knees and toes facing forward. Staying on the balls of your feet, lift them straight up and down, making sure they get a soft landing each time. Continue for as long as you can keep going. Complete 3-4 sets, with one or two minutes of rest between each round.
Squats: To perform a regular squat, stand up straight with your feet hip-width apart and your hands by your sides. Hinge at your knees and hips as if you were leaning back into a chair and raise your arms parallel to the floor to help with your balance. At the bottom of the squat, your thighs should be parallel to the floor (or lower, if hip flexibility permits) and your knees should be over your toes, not flaring out to the side or caving in toward the midline of your body. Keep your back straight the entire time and all four corners of your feet anchored firmly to the ground. Press through your heels and stand up straight. That’s one rep. Repeat 8-10 times per set.
Knee-ups: This is an abs exercises that adds definition to your stomach muscles. Sit at the end of a flat bench and grab the bench on both sides just behind your buttocks for stability. Lean your upper body backward and lift your legs up from the ground with the feet pressed together. Pull with your stomach muscles until your shoulders and knees come close together. Hold at this point of peak contraction for a moment and allow your abdominal muscles to squeeze together. Then slowly extend your knees and lean back with your upper body until you return to your original starting position.
Mountain-climbing: Assume a press-up position so your hands are directly under your chest at shoulder-width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.
The right nutritional knowledge is vital to weight loss. You can continue going to your favourite restaurants, house parties and get-togethers this festive season – just keep in mind how much and what you should eat. A balanced, moderate diet that includes carbohydrates, proteins, minerals and vitamins is ideal.
Keep yourself hydrated at all times. Without water, the kidneys cannot function properly and the liver has to take up the role of the kidneys, making it difficult to boost the metabolism. Water also helps flush out toxins, and is the best way to treat a morning-after hangover!
To stay on track with your weight loss plan, be sure to keep track of your progress. You should note the small changes, and reward yourself for the first five lost kilos. Obsessing over occasional skips will not help you, and you should take it one day at a time in order to keep it up for the long haul.
Keep yourself motivated by not giving in to temptation. Experts say it takes 21 days for something to become a habit, and 6 months for it to become a part of your personality.