It takes 30 days to change your body completely, the trainers of big bodybuilders say that it takes four weeks to change your body, today we talk about a trainer whose name is Sanjeev Chaurasia, if you take his advice, then you will get eight. You will lose 10 kg in 1 month and gain 1.5 to 2 kg lean muscle mass. We asked Chaurasia to design a 30-day workout that can change how your body looks by up to 40 percent. “Getting fit is not difficult, especially if you are not training to participate in a body-building competition. Most people falter with diet and consistency. A little discipline is needed, and your body will do all the work for you,” he claims.
Week 1 Beginning I
It would help if you started by exercising five to six days a week. Do not overwork yourself but try to do all the exercises with as many repetitions as you can. You are allowed to pause for a maximum of one minute between exercises.
Total workout time for Week 1 (per day): 45 minutes. Calorie Burn (Per Day): 300-350
TREADMILL
Total Cardio Time: 30 minutes
For your body to start burning fat, your heart rate must exceed 125 beats per minute. Track it with a heart rate monitor (Rs 2,000 to Rs 6,000). Nowadays, most treadmills have an inbuilt heart rate monitor.
or out
Total Cardio Time: 20-25 minutes
If you can't afford a gym membership or prefer to work out, start with a warm-up walk at 6 kph 8-10 for a five-minute sprint of 100. r m each. You are allowed to pause for 30 seconds to 1 minute between sprints. Starting and stopping in the middle of a sprint uses the principle of interval training to burn calories. Although short, sprints help burn the same number of calories as running for longer durations.
or cycling
Total Cardio Time: 30 minutes
Chaurasia says that cycling is a better cardiovascular exercise than running. Running affects the joints, including the knees and lower back. Cycling works the core muscles, specifically the quadriceps, that aren't used to their best warm-up during 5 minutes of running. Cycle at an easy speed of 15-20 kph. If you're using a spin bike indoors, start by increasing the resistance speed level from 25 to -30 six kph. Or resistance levels up to 9-10; Cycle for 2 minutes. Alternate your pace every 2 minutes for a total of 20 minutes. Make at least 60 percent effort when pedaling slowly and 90 percent when pedaling fast.
Ab Crunches + Leg Raise
Impact Zone: Upper Abs and Lower Abs Number of Sets: 3 of 15-25 reps Each After a half-hour of cardio descend into the abs. Buy an ab trainer (Rs 1,000 to Rs 2,000) - It helps to support your neck. If not, lie down on your back with your knees bent and your hands close to your ears. Do not support your head with your hands; You will sprain your neck. Staying in this position, come up half-bent and put pressure on your upper abs. Do 15-25 repetitions and rest for 30 seconds. Follow 1 with 15 minutes. 25 reps of leg raise to work lower abdominals. Lie on your back with your legs extended in the air. Keeping your knees together, raise your legs at a 90-degree angle. Slowly lower them to the ground without touching them. In total, you'll complete three sets of each exercise.
plank
Impact area: abdomen, back, shoulders
Number of sets: 2 seconds out of 30
Do crunches, lie down on your stomach. Rest your body on your forearms, arms flat on the floor, and feet straight behind you. Your shoulders should be directly above your elbows. In position, lift your body off the ground, supporting your weight on your forearms and toes. Try and hold for 30 seconds. Do another set for 30 seconds. Make sure your belly isn't falling, and your hips aren't rising, while »Still relax.
side plank
Impact Zone: External abs and glutes
Number of sets: 2 seconds out of 30 on each side
Lie on one side of your body, keeping elbows directly under your shoulders. Keep your legs straight, with one leg resting on the other. Maintain a straight line and lift your hips off the floor. Keeping your weight on your forearms, your knees should align with your spine and hips square. Hold for 30 seconds. Rest for 30 seconds and do another set. Repeat two sets on the other side of your body.
squat
Impact area: quadriceps, hamstrings, glutes, calves
Number of sets: 3 reps of 15-25 each
Keep your feet at shoulder width. Extend your arms straight out in front of you. Keeping your back straight, lower your thighs, and sit on an imaginary chair. Without lifting your ankles off the ground, slowly lift and repeat 15-25 times. Complete three sets.
walking lungs
Impact area: quadriceps, hamstrings, glutes
Number of sets: 1 of 15-20 reps
Stand straight with your feet together, and your hands relaxed. Take a step forward with one foot. Lower the hip and bend the knee at a 90-degree angle. The front knee should be directly over the ankle, and the back knee should be pointing towards the ground. Push off with your back foot and return to the starting position. Repeat with the other leg and do 15-20 reps.
push-ups
Impact area: chest, triceps
The number of sets: 2 reps of 10 each Lie on your stomach, hands on the ground at shoulder width, and legs straight back. Exhale and push away from the floor. As you lower your body, stop inhaling as your elbows are bent to 90 degrees. The hips should be in line with the back and should not rise. Do 10 reps of 3 sets.
chin up
Area of influence: Back and hand
Number of sets: 2 of 5-7 reps each
Buy Available Chin Up Bar (Rs.1,000). Hold at shoulder width and hold for 30 seconds at first to get a good grip. If you are doing this for the first time, then take the support of a chair. Once you've caught, pull yourself up as high as you can. Don't worry if you can't pull it up to chin level in the first week. Hold for a few seconds and lower yourself slowly. Repeat 5 times and do 2 sets.
resistance band circuit
Impact area: Biceps and shoulders
Several sets: 2 reps of 12 in each resistance band (Rs. 1,000) is an inexpensive and effective alternative to dumbbells. It's a giant rubber band that you stretch to strengthen certain muscle groups. It comes with three levels of difficulty - green for beginners, blue for intermediate, and red for experts. In weeks one and two, stick to the green bar.
takes up the front
While exhaling, raise your hands in front of your body, bring them to shoulder height, and slowly lower them down. Do two sets of 12 reps.
side side
Exhale and raise your arms to shoulder height, and slowly lower them. Do 2 sets of 12 reps.
rear raises
This is the opposite of getting up in front. Grab the band and lean forward slightly. Raise arms behind you to a comfortable height and slowly lower. Do 2 sets of 12 reps.
bicep curl
Place both feet on the band and grasp the handle. Stretching the band, bend the elbows and raise the hands toward the shoulders. Lower and do two sets of 12 reps.
Week 2 Beginners II
The pattern remains the same over 2 weeks, but the intensity increases by a few minutes or repetitions.
Total Workout Time for Week 2 (Per Day): 1 Hour Calorie Burned (Per Day): 400-450
TREADMILL
Total Cardio Time: Follow the same walking pattern of 40 minutes as you did for 30 minutes earlier in the week. Warm-up for 5 minutes at a comfortable pace of 6 mph. Choose speeds of 7 kmph and 8.5 kmph, respectively - after every two, three, or four minutes - alternating between slow and fast. After running for 30 minutes, run for 10.
or out
Total Cardio Time: 25 minutes Same as the week before, except you're now making 8-10 sprints of 100 meters each.
or cycling
Total cardio time: 40 minutes Same as the week before, but alternate between slow and fast speeds of 25 and 35 kmph, respectively, for half an hour after every 2 minutes. After that, cycle at your best ability for 10 consecutive minutes.
Ab Crunches + Leg Raises
Several sets: 3 reps of 30-35 each of ab crunches and leg raises at the end of each set hold for 10 seconds. This improves muscle isolation and increases stamina levels by up to 7-10 additional reps.
plank
Number of sets: 2 in 50-60 seconds
side plank
Number of sets: 2 of 45-60 seconds on each side
squat
Several sets: 3 reps of 20-30 Hold steady for 10 seconds after each set.
walking lungs
Number of sets: 2 reps of 15 each
push-up
Number of sets: 2 reps of 14 each
chin up
Number of sets: 2 reps of 7-8 each
resistance band circuit
The number of sets: 2 reps of 15-20 for the biceps curl, and count to three as you lower the side, front, and rear raises and lowers your arms in each set. If you come down sharply, the exercise won't isolate your arm muscles, reducing the impact.
Week 3 Intermediate
Introduce an additional exercise - monkey jumps. Total workout time (per day): 1 hour 30 minutes Calorie burned (per day): 600-650
TREADMILL
Total Cardio Time: 45 minutes of warm-up. Run for 20 minutes at a speed of 9 kmph. Adjust the settings to 6 percent inline and run for 10 minutes at 6 mph. Speed up to 8 percent and a top speed of 7.5-8 kph and walk for 10 minutes.
or out
Total Cardio Time: 30 minutes Warm-up jogging 1km at a comfortable pace. Make 10-12 sprints of 100 meters each. Do not pause for more than 45 seconds between sprints.
or cycling
Total Cardio Time: Warm-up 45 minutes, use 80 percent of your capacity, and cycle for 20 minutes continuously. Then do slow and fast ups and downs for 5 minutes and continue cycling for 20 minutes. Give your best in the last five minutes.
Ab Crunches + Leg Raises
Several sets: 3 reps out of 50 (abs) + 3 reps out of 25 (leg raise). Count for 3 seconds after each repetition while lowering to the ground. Stand still for 10 seconds at the end of each set.
plank
Number of sets: 2 seconds out of 75
side plank
Number of sets: 2 seconds out of 75 on each side
squat
Several sets: 2 of 50 Stand still for 10 seconds after each set.
monkey jumps
Impact area: quadriceps, calves, hamstrings, glutes, abdominals
Several sets: 2 of 10 Squat each on the floor, palms touching the ground and jump into the air. Land and repeat 10 times for two sets.
walking lungs
Number of sets: 3 reps of 15 each
push-ups
Number of sets: 3 reps of 15 each
chin up
Number of sets: 2 reps of 10 each
resistance band circuit
Several sets: 2 reps of 15-20 with each blue band. Hold steady for 15 seconds after each set and count 3 seconds as you lower your arms.
week 4 specialist
All the exercises become vigorous, including the hanging leg raise, which Chaurasia recommended to Aamir Khan during his training for Ghajini.
Total workout time (per day): 1 hour 45 minutes Calorie burned (per day): 700-750
TREADMILL
Total Cardio Time: 50 minutes of warm-up. Keep your pace steady and increase the incline to 6 percent. Walk for 10 minutes. Increase the incline to 8 percent and walk for 10 minutes. Adjust the tilt to 10 percent and walk for 10 minutes. Maintain incline and run at 8 mph for 15 minutes.
or out
Total cardio time: 35-40 minutes warm-up. 12-14 sprints of 200 meters each.
or cycling
to get excited. Alternate for 5 minutes at a slow and fast pace, for 45 minutes, at 60 and 90 percent of your capacity, respectively.
Ab Crunches + Leg Raises
Several sets: 4 reps of 50 each (abs) + 3-4 reps of 25 each (leg raises). You must remain stable at 45 degrees, 22 degrees, and 10 degrees angles as you lower your legs in each set. Breathe continuously.
Hanging leg raises Ghajini-style
Area of influence: Abdomen
Several sets: 2 reps of 25 each. This exercise can be performed on a chin-up bar. Flex your arms and abdominal muscles and lift your legs to the bar. Grab the bar and hang until your body is stable and your legs are straight. Slowly lower the legs and repeat 25 times for 2 sets. Pause for 15 seconds in the last rep.
plank
Number of sets: 2 seconds out of 120
side plank
Number of sets: 2 seconds out of 90 on each side
squat
Several sets: 2 of 50 Stand still for 10 seconds after each set.
monkey jumps
Number of sets: 3 of 20 each
walking lungs
Number of sets: 3 reps of 20 each
push-ups
The number of sets: 3 reps of 15 Each does all repetitions independently without knee support. Stay still for 10-15 seconds at the end of each set.
chin up
Number of sets: 3 reps of 10 each
resistance band circuit
Number of sets: 4 reps out of 20 for all exercises
maintaining your body after 30 days
Once you've lost weight and gained muscle, exercise no more than four days a week. Four minutes of skipping, brisk walking, or running, followed by one minute of squats, one minute of push-ups, half-minute chin-ups, one minute plank, and 45 seconds each of side plank. Following this 10-minute routine daily will keep your body fit for a few months. “This will ensure that blood reaches your muscles, preventing muscle loss. But go back to workouts soon,” says Chaurasia.
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