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Week 5 Day 3: pep up your fitness routine

Throw boredom out of your exercise plan like this devoted follower of Get Healthy, Delhi campaign, who has made workout fun with kickboxing

lifestyle Updated: Sep 18, 2013 03:20 IST

Throw boredom out of your exercise plan like this devoted follower of Get Healthy, Delhi campaign, who has made workout fun with kickboxing
Harpal B Singh, 30, 5’11”, travel professional, Vikaspuri

My life: then and now

Weight: 85 kg
Daily Routine: Getting up at 9am, skipping breakfast, rushing to office, binging on junk, feeling exhausted by evening, having a calorie-loaded dinner at midnight

Weight: 80 kg (lost 5 kg in 30 days!)
Daily Routine: Getting up at 5m, working out till 6am, having healthy meals thrice a day, having dinner early (by 7pm)
What worked for me: Religiously following HT City’s Get Healthy, Delhi, mixing regular workout with kickboxing, cutting down on meat and aerated drinks
Target: To lose 5 kg more by the end of this campaign!

Expert’s advice:
Dear Harpal, it’s great that you have already lost 5 kg. Kudos to your efforts! Also, adding kickboxing to your routine is a cool idea. It’s great for sculpting your muscles and working your arms, shoulders, abs, thighs, and butt in one go. To cut out injury risk, begin with a warmup and learn your movements from an instructor. Keep following Get Healthy, Delhi and you’ll surely meet your health target very soon.
—Prachi Agarwal, fitness expert

Workout of the day

Arabesque workout
There is a common misunderstanding that flexibility can only be improved if one is doing stretching exercises. The truth is that flexibility can be worked on even during the active movement, while one is doing functional, toning exercises. In this case, we are talking about increasing the elasticity of the muscles and the body, rather than just flexibility. The following exercise will help you build a strong yet elastic body.

Picture 1a: Take a box or a small chair and place it in front of you to get a bit away from the floor. In this picture, I have used the spine corrector, but you can use anything that will serve the same purpose. Place your hands onto the box and get into the push up position. Once stable, inhale and bring one knee towards the chest. Curve the back a bit, but make sure not to stress out your shoulders.
Picture 1b: As you exhale, shift your weight backwards and extend the leg all the way back and up, as much as your flexibility allows you. Make sure not to create an arch in the lower back area. At the same time, your arms and shoulders must remain stable and strong without exerting your wrists. In case of any discomfort in your shoulders, elbows or back, discontinue the exercise. Otherwise, repeat it five to ten times each side.
By Vesna Jacob, fitness expert and healer

Yogasana of the day

This famous pranayama does not have just one, but multiple benefits. It’s the daily 10 minute yoga. Do it for reducing abdominal fat, toning stomach muscles, relieving stress and increasing blood circulation

Sit comfortably with your legs crossed, back and neck straight with eyes closed.
Exhale forcefully through both the nostrils and pull your stomach in.
Inhale normally without much concentration on your inhalation.
Start with 30-40 counts and then go up to 100.
Relax once done. Feel the sensation flowing all over your body.
By Juhi Garg, yoga expert

Diet for today

Breakfast: 1 bowl veg upma, which includes tomato, onion, curry leaves, with a few drops lemon in it, along with a cup of tea without sugar
Mid morning: 1 mausambi Lunch: 1 to 2 regular roti stuffed with chana dal, along with a medium bowl raita made with cucumber
Evening: 1 medium bowl mushroom soup, with multigrain toast
Dinner: 1 bowl moong dal khichri
Post dinner: 1 bowl chopped papaya

Recipe of moong dal khichdi
Soak 1/2 cup rice and 1/4 cup dal for 20 minutes. Drain the water and keep it aside. In a pan, heat 1 tbsp oil, add 1/2 medium sized onion chopped, 1/2 tsp jeera, 2 cloves, 1 inch piece of cinnamon and 1/2 tsp ginger garlic paste and saute. When onion turn golden, add soaked rice and dal, 1 1/2 cup water, salt and pressure cook for 3 whistles. Serve hot.

Breakfast: 1 medium bowl oat flakes with skimmed milk
Mid morning: 1 pear along with a of cup green tea
Lunch: 1 bowl broccoli and fried garlic in soya ginger.
Evening: A cup of black tea along with few almonds and peanuts.
Dinner: Chicken soup with a few pieces of wholewheat croutons and 1 medium bowl salad.
Post dinner: 1 cup green tea.

Recipe of broccoli and fried garlic in soya ginger
Heat 2 tbsp oil in a wok. Add 2 chopped garlic and 8cm ginger. Add 1 broccoli, florets and stem julienned. Stir fry to coat with oil. Add water and 1 tsp soya sauce. Stir fry until broccoli is bright green and tender crisp. Serve at once and enjoy!

Keep in Mind
Begin the day with a glass of hot water with a few drops of lemon juice n Avoid sugar or sugary beverages and diet colas n Avoid sugary fruits, including grapes, mango, banana, cheeku, sarda, musk melon (kharbooz)
Say no to pickles, papad and oily condiments. No curd at night. Have 2 glasses of water before lunch, 2 between 2-4pm and 1 before bedtime

Fact vs fiction
Going vegetarian will help me lose weight faster: False

Fact: Eating vegetarian food can be healthy, but it’s not the secret to losing weight, because even vegetarian food can be high in calories, and unhealthy. What is important is that you include more fresh and lightly cooked vegetables in your diet. This will improve the nutrient content in your diet. Also, vegetables are high fiber foods, so they help you fill up. As a result, you will eat less of other unhealthy foods. Rather than following vegetarianism, follow the rule of eating more steamed, sauteed or stir fried vegetables, not the overcooked, and overspiced types.

Prachi Agarwal, fitness expert