Cheat code: How to get fit(ter) in 30 days

Cheat code: How to get fit(ter) in 30 days

By OUR CORRESPONDENT | | 12 September, 2015
A chart illustrating simple stretches.
On the face of it, there are no shortcuts to fitness. But there can a be a way around it, especially when the wedding day is near, your nerves are wrecked and the to-do list refuses to end, leaving the bride searching for a quick-fix solution. For that purpose, we learnt about this minimalistic and effective exercise routine — a little cheat code to get a toned, fit body in anticipation of the big day — as told to us by Kompal Gaur, a certified master trainer at Reebok. 
A 30-minute workout session in the morning will keep you attentive and guilt-free through the day. It involves 15 minutes of cardio exercises on a treadmill, and 15 minutes of strength training to elevate the heart-rate as you burn fat and build muscle at the same time. Begin at level five and continue for three minutes. Increase your pace to level six for two minutes, and then go up to level eight for a minute. Switch between level six and eight for the same duration twice more before you come back to level five for three more minutes and conclude. Follow this up with 16 push ups, 16 squats with a ball, 16 two kg shoulder presses and two sets of 12 lunges. Add 16 reps of arm rows with five kg weights, tricep dips, bicep curl with three kg weights and lying back extensions each. Conclude the session with a 30-second plank. 
Carry out this routine on alternate days — Mondays and Wednesdays with a break on Tuesday. Head out for a long (about four km) walk with one kg ankle weights on Thursdays, followed by rest on Fridays and another morning session on Saturdays. A month of this routine will lead to good results. 
Remember to keep yourself hydrated with at least eight glasses of water every day. And even though the schedule is bound to feature plenty of parties, try to refrain from alcohol to prevent unnecessary bloating. Crash diets are a complete no-go. Instead, have multiple home-made small meals that are a good combination of proteins, carbohydrates, good fats and fibre, teamed with seasonal fruits to help improve the skin. To avoid dark circles, makes sure you catch up on seven to eight hours of sleep each night, which will also help you maintain your calm and keep that temper in check. 
A word of caution: the schedule is for people who are already acquainted with exercising and are looking for a direction. The programme might not be as effective for absolute beginners. 

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