By Althea Shah GM Operations and Fitness Expert Golds Gym India

13effectiveandquickworkoutplanfortheWorkingWomen!
Afastpacedlifestyle,excesstraveltime,irritationduetolongqueuesIsthatgettingyoudown. Notimetoexercise..Letshelpyoufindawaytoincorporatefitnessintoyourlifestyle. Manyofuswanttostartafitnessregimenbutdontknowhowtofititin... TheideaistoincreaseyourMetabolicRateBMR Metabolismplaysamajorroleinweightlossandtotalweightcontrol.Ourindividualmetabolic ratesaredeterminedbygenetics,lifestyleandtheindividualchoiceswemakeeverysingleday. Regularworkoutsandeatingrightattherighttimehelpsyoukeepfit. Addingstrengthtrainingtoyouraerobicworkoutwillbenefityouasyouwillbebuildingcalorie burningmusclewhichwillincreaseyourmetabolism. DetermineyourBodyMassIndex(BMI). Todetermineifyouarewithinahealthyrangeforyourheightandweight,itisimportantthat you calculate your individual BMI. To calculate your BMI, use the following equation: Weight (kgs)dividedbyheight(meters/squared). Examplefora50kgs,55individual(5.5ft=65inches=162.5cms=1.625meters) Theequationis:50(1.625x1.625). Usingthiscalculation,theBMIis18.93.UsethechartbelowtodetermineifyourBMIiswithina healthyrange. Underweight:Below18.5 Normal:18.524.9 Overweight2525.9 Obesity:30andabove Heresa13stepplantogetstarted. 1. TIMEMANAGEMENT Trytogetsomeonewithwhomyoucandotheworkouttogether.Thiscanbeafriendor arelativeoranybodyyoulike.Fixatimewiththispersonforworkout.Thisgivesasense commitmentandseriousness. Minimizethetimeyouspentdoingmundanejobs.Worksmartertodoso.Theresalot todoinlifeotherthanthemundane. Neverwasteyourholidays.

 2. GETREADY Buyyourselfnewexerciseclothes,sneakersoraworkoutbag.Notwantingnewand/or expensiveequipmenttogotowastewillmakeyoumoreapttogetoffthecouchand useit. 3. GETONAPROFESSIONALLYDESIGNED,LONGTERMPROGRAM Thesooneryoustartseeingresults,themoreyou'llwanttokeeptraining tocontinue them. Aimlessly hopping from workout to workoutor even worse, from machine to machinewillonlywasteyourtime. 4. BUY AN IPOD OR PORTABLE CD PLAYER THAT YOU CAN TAKE TO THE GYM OR ON YOURWALKS Associatingyourworkoutswithfunmusicorescapismwillmakeyounotwanttomiss them. 5. PUTAPICTUREOFYOURFAMILYORLOVEDONESINYOURGYMBAG Itwillremindyouwhoyouwanttobehealthyfor. 6. STAYINGMOTIVATED: OK,soyouvestartedyourprogrambutneedalittleextrahelpstayingmotivated? Makeabetwithafriendorenemy.Placingamoneywagerthatyouwillhityourgoal byacertaindatemakeseveryworkoutcount.Italsoputsyourhonorontheline! Tell everyone you know about your fitness goals. That way, you will have that many morepeopletoanswerto. 7. TRACKINGPROGRESS Keepaworkoutlog.Recordingyourprogressfromsessiontosession(orlackthereof) willshowyouwhatyou'redoingrightandwhatyou'redoingwrong.There'salsoagreat feeling of satisfaction that comes from watching the amount of weight you use grow witheachpassingweek. Keeptrackofyourmeasurements.Resultsoftencomeupwhicharenotapparent. Keeptrackofyourroutinestofindtheonemostsuitableforyou.

Workoutsometimeinthedaytoexercise.Itgetsdifficultinourfastpacedlives.Butspend atlast15minutesaday.Thebenefitsareinnumerous.Youdontevenhavetochangeinto workoutclothesjustdoyourthing,andgetbacktoyourbusyday. 8. AEROBICACTIVITY:10MINUTES

Do10minutesofcontinuousaerobicactivity,butwhatyoudoisuptoyou.Forstarters Walk.Trythetreadmillitseasy,requiresnospecialtraining,anditsacomfortable, familiar activity. Or hop on a stationary bike, stair climber, or elliptical machine, or choose to walk outside or in the hallways. Start comfortably, but during the activity moveuptoabriskwalkingpaceoreffortlevelenoughtocausenoticeablebreathing, butstillallowyoutotalk. 9. STRENGTHMOVES:3MINUTES Beginner:Usedumbbellstodothesethreemoves,selectingtheweightsothat10to15 repetitionsofeachexerciseisfatiguing. a. Chestpress.Laywithyourbackflatonthefloorandarmsextendedouttoyour sides, bent at a right angle at the elbow, forearmspointed toward the ceiling, hands holding dumbbells. Press the weights up toward the ceiling, fully extendingarms,thenlower.Do10to15repetitions. b. Curls. Stand with feet shoulderwidth apart, arms straight down at your sides, palms facing the body, holding dumbbells. Bend arms at the elbow, keeping upperarmstillbutraisingtheweighttothefrontoftheshoulder.Whilelifting the weight, rotate to the palm of your hand faces up during the curl; slowly lowerweight.Do10to15oneachside,alternating. c. Shoulder raises. Stand with arms straight down in front of you, palms facing together, holding dumbbells. Keeping elbows slightly bent, raise your arms straightouttoyoursides,soyoulooklikealargeletterT;slowlylowerweight. Do10to15repetitions.(Notethatyoumayusesubstantiallylessweightforthis thanforcurlsorchestpress.) Advanced:Eventuallytrybuildinguptothis3minuteroutine. d. Pullups. Place hands slightly wider than shoulder width on a pullup bar, palms facing forward. Pull your chin up to the height of the bar, and lower slowly.1015repetitions. e. Dips. Place hands on parallel bars, with arms straight up, supporting your full bodyweight.Loweruntilelbowsareatarightangle,thenpressbackup.1015 repetitions. f. Chinups.Placehandsslightlywiderthanshoulderwidthonapullupbar,palms facingback.Pullyourchinuptotheheightofthebar,andlowerslowly.1015 repetitions. 10. FLEXIBILITY:1MINUTE

Sidebends.Standtall,feetshoulderwidthapart,handsonhips.Thenreachuptotheskywith the left hand, bend to the right from the waist, bringing the left hand and arm overhead and reaching to the right. Slowly return to start with hands on hips, then bring right hand up and leanandreachtotheleft.Continuealternating,reachingandleaningtotheoppositesidewith eachhand,withthearmfullyextended,for30seconds. Sit and reach. Sit upright on the floor with legs straight in front of you. Extend your arms straight, reaching toward your toes, and gently lean forward. You do not have to reach your toesjust stretch to the point that you feel a gentle tension, but no discomfort. Hold for 30 seconds,andthenrelax.Youredone! 11. ABDOMINALEXERCISE:50HALFBENTKNEESITUPS.1MINUTE Layonanexercisematorthefloorwithyourbackflat,yourkneesbenttoaboutaright angle,andyourfeetflatonthefloor.Pullyourchintoyourchestandkeepitthere,and extendyourarmsandhands,withyourfingerspointedtowardthetopsofyourknees. Nowslowlylifttheshouldersoffthematfourtosixinches,bringingyourhandstoyour knees,andcomebackdown.Thatsone;repeat49moretimes. 12. EATINGRIGHT Fatlossmoreimportantthanweightloss:Thecrazeforlosingweighthasoftenmisledpeopleto wrong kind of diet. Simply eating less and incorrect restraint on the intake of particular ingredientshaveoftenbalefuleffectsonhealth,leavealonefitnessitself.Sobeaware. Calorieintake

You need to supply the body with energy the fat is burnt. Eating less will have body run on a lowerenergylevel.Youwillgrowweakandfatigued. Carbohydrate

Carbohydratesaretheinstantsourceforenergy.Whenitsconsumptionisreduced,yourbody drawsitsenergybyburningfat. However this should not be totally omitted from the diet as the body enters a state called ketosis,wherealongwithfat,muscleweightisalsolost. Sugarlevelreduction

Lowered sugar intake is necessary for improving health. Fruit juices and health drinks often providemoresugarthanexpectedandshouldbetakencareof. Proteins

Sincefitnessdoesntonlymeanlosingfatbutitalsoemphasizesonstrengtheningandbuilding muscles,proteinsshouldbeinthedietaccordinglyasitisthebuildingblocksofmuscles. The ratio of protein intake in the diet is proportional to the amount of exercise done. Lower intakeresultsinweakmuscles. 13. DRINKUP It'sextremelyimportanttostayhydrated.Ifyou'rethirstythenyouarealreadydehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non caffeinatedbeverages,preferablywater).Also,drink1520minutesbeforebeginningyour workoutandevery15minutesthroughouttheexercise.. Romewasnotbuiltovernight.norwillyourbodybe Dontexpectfastresultsandgetdisappointed.Keeptrackofyourmeasurementsandmaintain regularity;resultsareboundtoshowup.