One to two kilos Exercise There are two deciding factors as to how much an individual can lose body fat — the intensity of workout and an individual's body composition. Experts feel that losing 1-2 kg is an achievable target in the coming month. Mix and match cross training, weight training and abs three days a week. For the other three days, indulge in a cardio activity such as zumba, swimming, tennis or dancing. To stay motivated, make sure you enjoy what you do. "A proper diet and high-intensity workout will help you get rid of the unwanted fat. Focus on technique and posture to avoid getting injured," said Prosenjit Biswas, head trainer at a city gym.
Two to four kilos Exercise Though there are no quick fixes, you can still target a 2-4 kg weight loss in a month's time. "Start your day with lime water. Keep a check on your intake of sweets; say no to extra ghee and sugar. Go for daily walks/jog to look your best during Pujas. But, when you are through with the celebrations and get back to your old routine, chances are that you will put on your lost kilos. This is called the yo-yo syndrome," said fitness expert Vineet Goel. Preetom concurred, "It is not healthy to attempt losing more than 3 kg a month. However, given the stress on looks these days, we have to devise such plans," added Preetom. To cut flab, take up circuit training six days a week and include a mix of abs, free hand, squat, push-ups, strength training, weight and cardio. Another way to go about weight loss is by doing weight training and abs in the morning, and cardio in the evening as the digestive system.
Three to five kilos Exercise This is a hard task. In the first week, focus on flexibility, stability and coordination. Take up suryanamaskars, squats, lunges, push-ups, inverted rows and mountain climber workouts. Also, focus on core muscles and stretching by doing planks. In the second week, try alternate day training on different body parts, so that you get adequate rest. On three days, try out goblet squats, deadlifts, lunges, bird dogs etc. For the next three days, do chest presses, barbell rows and shoulder presses. Week three should be all about metabolic conditioning. Do one set of each exercise and then rest for 45 seconds to 60 seconds before repeating the circuit for three to five times. It can include walking lunges, T push-ups, squats, inverted rows and mountain climbers. Train core muscles regularly. Also, try interval circuit training with a combination of jogging and burpees. Week four will include high-intensity circuit training. For three days, do squats, deadlifts, lunges and step-ups. The next three days, do one set of chest press, inverted rows and shoulder press.
Food Restrict yourself to a 1,000-calorie diet. Have one cup of tea without sugar in the morning and follow it up with a big bowl of boiled sprouts around mid-morning and one glass of thin buttermilk. For lunch, have one chapati, one bowl of sabzi cooked in less oil and salads. In the evening, have a cup of tea without sugar, one veg sandwich without butter or ketchup. Switch to soups and salads for dinner. Avoid salt, sugar and flour during this period. "This is a strict diet for quick weight loss. However, one should consult a dietician before taking it up. A protein shake diet can also be help in this weight-loss programme," added Preetom.
By Stuti Agarwal and Kathakali Banerjee
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