Three weeks to a better life

It’s hard to start. When you haven’t done a scrap of exercise for ages, the biggest battle you face isn’t on the treadmill, it’s in your head. It’s true, if three flights of stairs leave you panting, then you probably shouldn’t steam into a full-on Iron Man regime. But that’s no excuse and you know it.

There’s no excuse. ' We asked Jeremy Cheong, (above),Chief Instructor at Fitness First, the biggest health and fitness group in the world, to chalk out a fitness plan for the unrepentant sloth. Cheong knows about these things. He’s been in the fitness business for 12 years now and has worked with Fitness First since 2002. And, he says, it only takes three weeks to change your habits. Three weeks to see the benefits of exercise and get into a fitness state of mind. Three weeks, in other words, to change your life.

So, what are you waiting for? Get up and get started! —Anumeha Chaturvedi

1 WEEK
The first week is all about getting out there and doing something. Getting the blood pumping once again,” says Cheong. “So, take a walk in the park. Skip the elevator and take the stairs. Feel your muscles and start working on enhancing stamina and that long-lost flexibility.”

Walk in the park
Start with a brisk walk or jog for not more than 15 minutes, three times a week. It’ll help relieve stress and improve flexibility, thereby strengthening your muscles, bones and joints. Everyone loves a walk in the park.

Take the stairs and live longer
A team of Swiss researchers have found that taking the staircase and skipping the elevator could lead to better fitness, less body fat and a drop in one’s blood pressure, cutting the risk of dying prematurely by up to 15 per cent. Stairs equal a longer life.

Bodyweight squat
Position your feet firmly and slowly bend your knees and lower yourself down as far as you can without lifting your heels off the floor. It looks funny but it’s one of the best lower body exercises around. Pause at the bottom and push back up to the starting position.

Bodyweight lunges
Lunges focus on developing, defining and toning the lower body muscles. While standing straight, step forward with one of your legs and bend your knee. Stay put for a minute, then straighten your leg and step back. Alternate legs.

2nd WEEK
You have more stamina now. You’re fitter and leaner. It’s time to do the gym thing. “Gym workouts help in more ways than one,” says Cheong. “With instructors around, you’re more serious and disciplined. These exercises I’ve chosen work on wellness, body composition and aerobic endurance. Start with the tougher exercises—the ones that work on your main muscle groups and require more energy. Save

Leg press
A weight training exercise where you push the weight away, using your legs. It involves multiple joint movements and it works the quadriceps, hamstrings and glutes.

Lat pull-down
The lat pull-down is a great back exercise, but it works on the shoulders and arms as well. Remember to breathe out when bringing the lat bar to your chest. Tighten your stomach muscles when doing this exercise and focus on good posture.

Chest press
Mostly on the pectoral muscles in the upper chest, the press is an effective exercise for your chest and triceps. Keep your arms perpendicular to your body throughout the exercise. And stop when you reach a 90-degree bend in your elbow during the relaxing phase.

Treadmill
Along with stationary bikes, treadmills are great for cardiovascular exercise. It increases your endurance and helps calculate the energy expended, helping you in setting more specific targets.

3 WEEK
Those muscles are more defined now. You can see the outline, it’s feeling good. You can go longer on the treadmill, maybe invest in an mp3 player to give your regime a soundtrack. “Now you can see the benefits, it’s time to set more specific goals now,” says Cheong. “It’s time to be a bit more ambitious.”

Abdominnal crunches
The crunch is the best abdominal exercise for upper abs. Much better than sit-ups. Crunches work on your uppers abs and incorporate obliques (the muscles around your waist) as well.

Lower back hyperextension
A strong lower back is essential to stabilise the torso. Back hyperextension is done on a hyperextension bench, which most gyms have. Take this exercise slowly and with control.

Barbell curl
While lifting the weights, squeeze the biceps and bend the arms, curling the weight up towards the shoulders. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.

Pulley pushdown
An effective way to form and enhance triceps. Bend your arms at the elbows and hold them close to your torso, directing them slightly forward. Extend the handle downward to a straight-arm position, and slowly return to the starting point with an accent on the negative for maximum advantage.