Four weeks to a fitter you! Can you meet this challenge?

If you want to get into shape, jump onto the four-week bandwagon! We bring you Brinda Sapat's workout programme, one week at a time!

The thought of losing weight often doesn't get translated into action for various reasons, one of them being that it is going to be a lonnnnnng arduous process.

Here we make it easier by looking at a short time frame. You are not going to look a perfect 10 by the end of it, but you are guaranteed to be looking slimmer than today and feeling great!

So get going! Make it happen!!!

Week 1
This week we kick off! The exercise levels will be moderate to get you and your body comfortable to the activity. Food-wise, you will be cutting off unnecessary junk and focusing on the good stuff.

Week 2
Exercise gets tougher. You are now in the ready zone to push and burn!

Week 3
Amping up the workout further now... We want results!!!

Week 4
At your fittest this month, enjoy a few daring new exercises!

We start out with a detailed workout plan for the first week.

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Let's get going!

Grab a pair of walking/running shoes and head out for a nonstop 30 minute brisk walk.

The time of day doesn't matter as long as your energy levels are up, barring post dinner.

Fuel up before you head out. A fruit or handful of nuts is good enough if you are eating just before the exercise.

Have at least one tall glass of water before you go.

Walk 6 days of the week, aiming each day to increase your pace. Fast tempo music makes a big difference so plug it in and step to the beats!

Round off with some stretches.

Take the stairs

This week you stop using the lift and take the stairs wherever you go, at least for three floors. Do more if you can or then take the lift thereafter.

Abs and Back

Let's introduce the body to some strength training and start right at the core. A strong core yields a strong body.

Do these exercises for four days of the week

Plank

Hold yourself up in a push up position for 30 seconds, then bring alternating knees into your body and out into plank. Do a total of 16 repetitions.

Illustration: Uttam Ghosh

Reverse Plank

Hold yourself up in this position for 30 seconds, then raise and lower the hips, squeezing your back at the top of the movement. Do 8-12 repetitions.

Illustration: Uttam Ghosh

Oblique Crunches

Lie on your back with your knees bent and feet on the floor. Link your fingers and place them behind your head and neck. Your elbows are out at the side. Let the weight of your head be cradled in your hands. Lift and rotate your torso bringing your right shoulder to the left knee. Lower slowly. Do 12-16 repetitions on this side and then same on the other side.

Illustration: Uttam Ghosh

Swimming

Lie on your tummy with your arms straight out in front of you. Raise your right hand and left leg as you squeeze your back. Slowly lower and then raise the left arm and right leg. Keep alternating sides. Do a total of 20 repetitions.

Stretch out your abs by lying on your tummy and pulling yourself upwards and forwards by propping yourself up on your elbows.

To stretch your obliques and back, lie on your back and bend your knees in towards you. Then drop the bent knees over to the floor on the left and take both your arms over to the right. Hold and then reverse.

Stretch the back by rounding it in standing position.

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

Illustration: Uttam Ghosh

Food

• Cut the junk
• Start eating 5-6 small meals instead of 2-3 heavy ones.
• This one is key: Eat a light dinner three hours before bedtime.
• Cut out the sugar in your tea/coffee/milk.
• Skip the colas. Have flavoured water or soda instead.
• Change to the low fat options of milk, yoghurt, cheese and meats.
• Snack on healthy stuff like fruit, nuts and wheat bread sticks.
• Reduce the oil content.
• Avoid processed foods. If you must have it, read the labels clearly and opt for healthy options only.

On Day 7 of this week you are likely to feel:

• More energised
• Sore/achy muscles
• Lighter
• Happier
• Motivated to start Week 2!

Please check with your doctor before beginning the exercise program. 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.