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'How to get started' is a major cause of concern. Whether it is sweating it

out at the gym or going for long jogs, it is a tough call for
most fitness novices. At such a juncture it is imperative to understand your
body and its fitness requirement. And accordi ngly zero in on a work-out
routine. We take a look at five fast fat burning moves...

a

 
Cardios are the best form of exercise for beginners. There is no refuting the
fact that to blast calories you need to break a sweat. A lean body can nev er
be yours without sweating out the excess flab. And cardio exercises help
you achieve just that; they boost your stamina, make you energetic and
flexible to take up an even rigorous fitness regime. Running on the
treadmill, cross-trainer, cycling, swimming and skipping are the most
popular forms of cardio. While a treadmill exercises the whole body, cross -
trainers are for the hips and thighs. You can even go for the cycling option
at a gym; there are two kinds of cycles, one for thighs and the other for
thighs and stomach.


Once you have set up a routine, gradually cut down on red meat, fries,
butter, cheese and junk food of every kind. Take a good dose of water
depending on your body requirement. Coconut water and fresh fruit juices
too can be taken post meals.

 
One might complain of lack of variety in a spinning class, as the exercise
routine can get a tad monotonous. However, spinning is a wonderful way to
burn calories and keeps your muscles toned. Agreed, cycling in the open is
a far viable option as it lets you enjoy the local sights and take in fresh air,
but rainy season and foggy winters can put a dampener on your fitness
schedule. Request your trainer to come up with varied routines to keep up
the interest. At a spinning studio, with the help of background music and
varied lighting, a soothing and happy atmosphere is recreated. Not to
mention, spinning works best when alternated with cardio exercises. It
helps lose fat and build muscles. You can do 30 -45 minutes of non-stop
spinning once in eight days, if you are combining it with cardio.


Food intake should be half of your normal diet. You can consume small
portions of all kinds of food you like, but say no to fries, butter and cheese.




The form of workout is named after the lesser-known trapeze muscle which
all of us have, but isn't very prominent. Trapeze muscles are connected at
either ends to the collar bone and hence move parts of the skeleton. Little
wonder, fitness addicts and body builders sport such a neat shoulder and
neck line. To chisel out your trapeze muscles, the 'Dumbbell shrugs' and
'Barbell shrugs' are most effective. The former flexes your side form, while
the latter is for the front form. It is to be noted that trapeze exercises are not
for beginners, as it requires an already lean body. A few months of rigorous
cardio and spinning can have you ready for trapeze. Outside of building
swoon-worthy muscles, it helps keep sinus and cervical disorders at bay. A
healthy trapeze routine requires eac h body part be exercised twice a
week.


A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty
of water, fresh fruit juices and coconut water.


  
   


Such an exercise routine is best practiced at a fit ness club under the
guidance of expert trainers who understand your fitness level better.
Resistance and flexibility exercises help increase stamina, and if rigorously
followed, bring you in shape. Resistance is a set of weight lifting exercises,
while flexibility is for the lower body. With music in the backdrop, aerobic
exercises are a fun way to burn extra fat and get fitter. It facilitates a great
deal of interaction with your fellow practitioners and one could also pick up
some interesting routines together. To achieve best results, do resistance
workout at least thrice a week. Warm up with a set of cardio exercises such
as jumping and skipping to build stamina. You burn more calories by
alternating aerobics with resistance and flexibility exercises.


Avoid food with high carbohydrate content such as potato, banana etc. If
you like eating rice, take a small portion in the afternoon. Simply keep away
from all kinds of fried stuff.
º  
Pilates is also a kind of aerobic exercise which entails a whole set of
routines on the floor - on a mat. Group classes are conducted at a fitness
club, where the trainer shows new routines on a regular basis, depending
on the ability of the students. After a basic two -day training, the body status
of the student is decided and a goal is fixed for the week. Pilates exercises
the whole body and burns calories. There are as many as one hundred
routines for the abs only. While you are free to buy tapes and practice
Pilates in your living room, the knowledge of a live trainer and his ability to
access your body strength cannot be negated either. Ideally, about four
kilograms a month is the healthiest way to shed weight.


A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty
of water, juices and coconut water. Not to mention, carbohydrate-rich food
should be taken only occasionally.

Did you know, to lose a kilo you need to burn 7700 calories! Time you
slipped into your track pants and broke some sweat.