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The four-week fitness programme: Kill the fat in Week Three!

Last updated on: November 18, 2013 19:31 IST

The four-week fitness programme: Kill the fat in Week Three!

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Brinda Sapat

For the last two weeks, fitness expert Brinda Sapat has been making losing weight fun, taking you through a fitness regime one week at a time.

If you haven't been following this column for the last two week, perhaps you should star by reading this and this to get a lowdown on what you've missed so far.

However, if you have been reading it (and hopefully putting it to practice too) you're probably waiting for the next set of instructions!

So, without much ado, let's get into the third week of the workout, shall we?

Over to Brinda Sapat!


Okay! Let's keep the energy levels up and add a spin to the workout.

Walking

Alternate the days between a non-stop 30-minute power walk and interval walk from Day Five, interval walking in Week Two. A total of six days a week.

Power strength

Adding plyometrics to some of last week's exercises will get the heart rate up and add a fat burn angle to the strength workout. (Also increases bone density!)

Schedules for day One and Three remain the same, except for the push-ups, abs and back.


Image: In Week Three, go for the kill as your body begins to fall into a routine. Picture used here for representational purposes only.
Photographs: Brian Snyder/Reuters

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Walking in and out push-ups

Get into the plank position with your arms placed wide apart. Do one push up. Now walk both your hands in close to each other and do a narrow push up.

Keep alternating between the two. Do 2 sets of 12-16 reps.

Illustration: Uttam Ghosh


Image: Walking in and out push-ups


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The four-week fitness programme: Kill the fat in Week Three!

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Plank

Hold the plank for 30 seconds, then raise the hip making your body into an inverted V.

Lower to plank. Do 12-16 reps.

Repeat all over again.

 


Image: Plank

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The four-week fitness programme: Kill the fat in Week Three!

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Reverse Plank

Hold the reverse plank for 30 seconds. Then lift alternating legs, strictly maintaining the hip in line with the body all through. Do a total of 12-16 reps.

Repeat all over again

Do all the stretches.

Change these in Day Two and Four


Image: Reverse Plank

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The four-week fitness programme: Kill the fat in Week Three!

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Power Lunges

This one replaces Exercise number 3 from Week 2.

Start in a standing position. Take your right leg into a long stride forwards and sink into a lunge by bending both knees.

Jump up and bring your left leg forward into the lunge. Keep alternating.

Maintain a straight back holding your abdominals in tight.

Do 2 sets of 12- 16 reps.

Please note: This exercise should be done strictly wearing well cushioned shoes and on soft surface like carpet, wood, grass or sand.

Power Squats

Exercise number 1 from Week 2 changes from regular squats to Power Squats.

Execute the exercise as you would the regular squat, except that when you come up to standing you jump up and sink back into the squat.

Do 2 sets of 16 reps.

Please note: This exercise should be done strictly wearing well cushioned shoes and on soft surface like carpet, wood, grass or sand.

Illustration: Uttam Ghosh


Image: Power Lunges


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Ham Curls

Pick a duster from your kitchen (seriously!). Lie on your back with knees bent. Place your feet on the duster.

Dig your heels in and lift the toes up. Now straighten the legs for the starting position.

Pressing the heels into the duster, drag your feet into the body and then raise the hip slightly off the ground.

Feel the contraction in the back of the thigh and butt.

Do 1 set of 16 reps.

For the second set, do the exercise with only the right leg on the duster and the left leg in the air.

Do 16 reps and switch legs.

Some soreness and ache post workout is normal. If you have any acute pain, stop immediately and consult your doctor before resuming.

***

Food

Continue with last week's diet.

End of this week, you should be feeling:

  • Stronger
  • In control
  • Lighter
  • More energised!

Please check with your doctor before beginning the exercise programme.

This program is designed for people who are currently not doing any exercise. If you are working out, the program may not prove as effective.


Image: Ham Curls

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