When Hrithik Roshan's trainer says four weeks is all it takes to transform your body, you better believe it
WEEK 1 Beginner I
You will have to start off by exercising five to six days a week. Don't exert yourself but try doing all the exercises, with as many repetitions as you can. You are allowed to stop for a maximum of one minute between exercises.
Total workout time for week 1 (per day): 45 mins. Calories burned (per day): 300-350
TREADMILL TOTAL CARDIO TIME: 30 mins
For your body to start burning fat, your heart rate needs to get to more than 125 beats per minute. Track it with a heart rate monitor (Rs 2,000-Rs 6,000). Most treadmills these days are fitted with an inbuilt heart rate monitor.
TOTAL CARDIO TIME: 20-25 mins
If you can't afford a gym membership or prefer working out outdoors, start with a warm up walk at 6 » kmph 8-10 , for sprints five minutes of 100 . R metre each. You are allowed
to stop for 30 secs to 1 min
between sprints. Starting and stopping in between sprints uses the principle of interval training to burn calories. Although short, sprints helps burn same amount of calories as walking for longer duration.
OR CYCLING TOTAL CARDIO TIME: 30 mins
Chaurasia says cycling is a better cardiovascular exercise than running. Running impacts the joints including the knees and lower back. Cycling works on core muscles, especially the quadriceps which are not used to their » best Warm optimum up for while 5 mins running and . cycle at an easy speed of 15-20 kmph. If you are using a spin bike indoors, start with » Increase a resistance speed level to 25 of -30 six kmph . or resistance level to 9-10; cycle for 2 mins. Keep alternating your speeds every 2 mins for a total of 20 mins. Put at least 60 per cent of effort while pedalling slowly, and 90 per cent while pedalling fast.
AB CRUNCHES + LEG RAISES IMPACT AREA: upper abs and lower abs NO. OF SETS: 3 of 15-25 reps each After half hour of cardio, get down to the abs. Buy an ab trainer (Rs 1,000-Rs 2,000) — it helps support your neck. If not, lie down on your back with knees folded and hands placed close to your ears. Do not support your head with your hands; you'll sprain the neck. Staying in this position, come up by bending half way and exert pressure on your upper abs. Do 15-25 repetitions and rest for » 30 secs Follow to 1 with minute 15- . 25 reps of leg raises to work the lower abdomen. Lie on your back with your legs extended in the air. Raise your legs at a 90 degree angle while keeping knees together. Slowly lower them to the ground without touching it. In all, you will complete three sets of each exercise.
IMPACT AREA: Abdomen, back, shoulders NO. OF SETS: 2 of 30 secs
Done with crunches, lie down on your stomach. Rest your body on your forearms with arms flat on the floor and legs straight behind you. Your shoulders must be aligned directly above your elbows. In position, raise your body off the ground, supporting your weight on your forearms and toes. Try and hold for 30 secs. Make sure your stomach doesn't drop and hips don't rise while holding » still Rest . for 30 secs and do another set.
IMPACT AREA: external abs and glutes NO. OF SETS: 2 of 30 secs each on each side
Lie on one side of your body, placing elbow directly under your shoulder. Keep your legs straight, with one leg resting on the other. Maintain the straight line and lift your hips off the floor. Keeping your weight on the forearm, your knees must be in line with your spine, and hips square. Hold for 30 secs. Rest for 30 secs and perform another set. Repeat two sets with on other side of your body.
IMPACT AREA: quadriceps, hamstrings, glutes, calves
NO OF SETS: 3 of 15-25 reps each
Place your feet at shoulder width. Extend hands straight in front of you. Keeping your back straight, lower thighs and sit on an imaginary chair. Without lifting your heels off the ground, raise slowly and repeat 15-25 times. Complete three sets.
IMPACT AREA: quadriceps, hamstrings, glutes
NO. OF SETS: 1 of 15-20 reps
Stand straight with feet together and arms at rest. Take a step forward with one leg. Lower the hip and bend knee at an angle of 90 degrees. The front knee must be directly over the ankle and back knee pointing to the ground. Push with your back leg and return to starting position. Repeat with another leg and do 15-20 reps.
PUSH UPS IMPACT AREA: chest, triceps NO. OF SETS: 2 of 10 reps each Lie down on your stomach with hands placed on the ground at shoulder width and legs straight behind. Exhale and push away from the floor. Inhale as you lower your body, stopping as your elbows reach a 90 degree bend. The hips must be in line with the back and must not rise. Do 10 reps of 3 sets.
back and arms
NO. OF SETS:
2 of 5-7 reps each
Buy a chin up bar available (Rs 1,000). Hold at shoulder width and hang for the first 30 secs to get a good grip. If you are doing it for the first time, take the support of a chair. Once you have a grip, pull yourself up as far as you can. Do not worry if you cannot pull up to chin level in the first week. Hold for a few secs and lower yourself slowly. Repeat for 5 times and do 2 sets.
RESISTANCE BAND CIRCUIT IMPACT AREA: biceps and shoulders NO. OF SETS: 2 of 12 reps each Resistance band (Rs 1,000) is a cheaper and effective substitute for dumbbells. It is a giant rubber band that you pull to strengthen certain muscle groups. It comes with three difficulty levels — green for beginners, blue for intermediate and red for experts. In week one and two, stick to the green band.
Exhale and lift your arms in front of your body and bring up to shoulder height and lower slowly. Do two sets of 12 reps.
Exhale and lift your arms out to the side to shoulder height and lower slowly. Do 2 sets of 12 reps.
It is the opposite of front raises. Grasp the band and lean forward slightly. Lift arms behind you at a comfortable height and lower slowly. Do 2 sets of 12 reps.
Place both feet on the band and grasp handles. Stretching the band, bend the elbows and curl hands up towards shoulder. Lower and do two sets of 12 reps. WEEK 2 BEGINNER II
The pattern remains the same in week 2 but intensity increases by few minutes or reps.
Total workout time for week 2 (per day): 1 hour Calories burned (per day): 400-450
TREADMILL TOTAL CARDIO TIME: 40 mins Follow same pattern of walking as in week 1 for the first 30 mins. Warm up for 5 mins at a comfortable speed of 6 kmph. Alternating between slow and fast — after every two, three or four minutes — choose speeds of 7 kmph and 8.5 kmph, respectively. After walking for 30 mins, run for 10.
OR OUTDOORS TOTAL CARDIO TIME: 25 mins Same as week one, except you are now doing 8-10 sprints of 100 metre each.
OR CYCLING TOTAL CARDIO TIME: 40 minutes Same as week one, but alternate between slow and fast speeds of 25 and 35 kmph, respectively, after every 2 mins for half an hour. Post that, cycle at your best capacity for 10 mins continuously.
AB CRUNCHES + LEG RAISES NO. OF SETS: 3 of 30-35 reps each Hold static for 10 secs at the end of every set of ab crunches and leg raises. This improves muscle isolation and increases endurance levels by up to 7-10 extra reps.
PLANK NO. OF SETS: 2 of 50-60 secs SIDE PLANK NO OF SETS: 2 of 45-60 secs each on each side SQUATS NO. OF SETS: 3 of 20-30 reps each Hold static for 10 secs after every set.
NO OF SETS:
2 of 15 reps each
PUSH UPS NO. OF SETS: 2 of 14 reps each
CHIN UPS NO. OF SETS: 2 of 7-8 reps each RESISTANCE BAND CIRCUIT NO. OF SETS: 2 of 15-20 reps each for bicep curls, and side, front and rear raises While coming down and lowering your arms in each set, count to three. If you come down fast, the exercise will not isolate your arm muscles, lessening the impact. WEEK 3 INTERMEDIATE
Introduce an extra exercise — monkey jumps. Total workout time (per day): 1hr 30 mins Calories burned (per day): 600-650
TREADMILL TOTAL CARDIO TIME: 45 mins Warm up. Run for 20 mins at 9 kmph. Adjust settings to 6 per cent incline and walk for 10 mins at 6 kmph. Up incline to 8 per cent and speed to 7.5-8 kmph, and walk for 10 mins.
OR OUTDOORS TOTAL CARDIO TIME: 30 mins Do a warm up jog for 1 km at a comfortable speed. Perform 10-12 sprints of 100 metre each. Do not stop for more than 45 seconds between sprints.
OR CYCLING TOTAL CARDIO TIME: 45 mins Warm up and use 80 per cent of your capacity and cycle continuously for 20 mins. Then, fluctuate at slow and fast speeds for 5 mins and keep cycling for 20 mins. Give your best in the last five minutes.
AB CRUNCHES + LEG RAISES
No. of sets: 3 of 50 reps each (abs) + 3 of 25 reps each (leg raises) Count for 3 secs after every repetition while coming down to the ground. Hold static for 10 secs at the end of every set.
PLANK NO. OF SETS: 2 of 75 seconds SIDE PLANK NO OF SETS: 2 of 75 secs each on each side SQUATS NO. OF SETS: 2 of 50 each Hold static for 10 secs after every set.
MONKEY JUMPS IMPACT AREA: quadriceps, calves, hamstrings, glutes, abdominalsNO OF SETS: 2 of 10 each Squat on the floor, touch palms to ground and jump in the air. Land and repeat for 10 times for two sets.
WALKING LUNGES NO OF SETS: 3 of 15 reps each PUSH UPS NO. OF SETS: 3 of 15 reps each CHIN UPS NO. OF SETS: 2 of 10 reps each RESISTANCE BAND CIRCUIT
No. of sets: 2 of 15-20 reps each with blue band. Hold static for 15 secs after every set and count 3 secs while lowering your arms. WEEK 4 EXPERT
All exercises become vigorous, and you include hanging leg raises, which is what Chaurasia recommended for Aamir Khan during training for Ghajini.
Total workout time (per day): 1 hr 45 mins Calories burned (per day): 700-750
TREADMILL TOTAL CARDIO TIME: 50 mins Warm up. Keep your speed constant and increase incline to 6 per cent. Walk for 10 mins. Increase incline to 8 per cent and walk for 10 mins. Adjust incline to 10 per cent and walk for 10 mins. Maintain incline and run at 8 kmph for 15 mins.
OR OUTDOORS TOTAL CARDIO TIME: 35-40 mins Warm up. 12-14 sprints of 200 metre each.
Warm up. Alternate for 5 mins at slow and fast speeds at 60 and 90 per cent of your capacity, respectively, for 45 mins.
AB CRUNCHES + LEG RAISES NO. OF SETS: 4 of 50 reps each (abs) + 3-4 of 25 reps each (leg raises). It's important that you remain static at angles of 45 degree, 22 degrees and 10 degrees, while lowering your legs in each set. Breathe constantly.
HANGING LEG RAISES GHAJINI-STYLE
NO. OF SETS: 2 of 25 reps each This exercise can be performed on the chin up bar. Grab the bar and hang until your body is still and the legs straight. Flex your arms and ab muscles and raise your feet up to the bar. Slowly lower legs and repeat 25 times for 2 sets. Hold for 15 secs in last rep.
PLANK NO. OF SETS: 2 of 120 secs SIDE PLANK NO OF SETS: 2 of 90 seconds each on each side SQUATS NO. OF SETS: 2 of 50 each Hold static for 10 secs after every set.
MONKEY JUMPS NO OF SETS: 3 of 20 each WALKING LUNGES NO OF SETS: 3 of 20 reps each PUSH UPS NO. OF SETS: 3 of 15 reps each Do all repetitions independently without knee support. Hold static for 10-15 secs at the end of every set.
CHIN UPS NO. OF SETS: 3 of 10 reps each RESISTANCE BAND CIRCUIT NO. OF SETS: 4 of 20 reps each for all exercises
WHAT TO EAT
Dr Rekha Sharma (in pic), president, Indian Dietetic Association, suggests a diet plan to match your workout. Fat gain and the onset of diabetes are largely due to skipping breakfast and irregularly eating patterns. To stay fit, you must eat something every 3 hours. Don't reach out for heavy meals. Nuts, fibre biscuits, fruit or a brown bread sandwich is enough to keep you going in between meals.
Eat a bowl of muesli or a peanut butter sandwich or a couple of bananas before your workout. Eat every 3 hours and continue with your regular diet for the first 10 days. But make sure you avoid foods made of maida (refined flour), fried snacks and white rice.
From the 11th day after the launch your new workout, start your day with two slices of brown bread, omelette/bhurji or 4 egg whites or soyabean bhurji, along with a glass of low fat milk. Snack on apples, papaya or oranges along with dates and nuts (almonds, walnuts, etc.) two hours after breakfast. Lunch must include a green salad, two chapatis, a vegetable, dal and chicken or fish. Cook all your food in minimal oil. Vegetarians can supplement their protein requirement with protein shakes. Make sure you read the ingredient make-up chart on the container to avoid those with steroids. For essential amino acids, vegetarians can combine cereals and pulses to make multigrain dals and chapatis. 3 hours after lunch, have a sprout salad, bhel without fried sev or a brown bread sandwich. During the day, drink 4 litres of water and sip on coconut water and lime juice. Eat dinner by 8 pm. Cut down on carb intake — have 1 chapati and a vegetable soup, dal and sabzi. Eight hours of sleep is a must.
MAINTAINING YOUR BODY AFTER 30 DAYS
Once you have lost weight and gained muscle, work out for not more than four days a week. Following this 10-min routine daily will keep your body in shape for up to couple of months. Four minutes of skipping, fast walking or running, followed by one minute of squats, one min of push ups, half a min of chin ups, 1 min of plank and 45 secs of side planks each. "It'll make sure that blood reaches your muscles, preventing muscle loss. But do get back to working out, soon," says Chaurasia (in pic).