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BEST 6 weeks Bridal Fitness plan to get in shape for your wedding day

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YOU’VE chosen the groom, wedding venue and the saree- now the number one priority for any bride-to-be is losing weight and toning up.

Knowing all eyes will be on you during the big day gives most south indian women the motivation to get into shape.

According to TBG fitness experts,dietitians and Physical trainers, brides are often some of the most driven exercise addicts. “Brides have a firm goal to lose weight and tone up particular areas of their body for their wedding day.

“They usually have a real determination to achieve this so this group of exercisers often see results.”TBG  advises that the ideal time to aim for a wedding fitness goal is around two months before the big day.Six weeks is a realistic time for losing weight and toning up but brides do need to leave a week or two after this to finish off wedding preparations.

“The months before a wedding can be very stressful and with hundreds of things to do, women need to be practical in their weight-loss goals.” it’s overall body fat reduction and toned tummies that most brides want to achieve.

Hips and bums are other target areas while many women also want to tone up their upper arms and chins.

TBG team, who has helped many brides achieve their weight-loss goals, says: “There are certain areas of the body that brides will focus on because of the saree/lehenga/gown they will be wearing.

“A traditional saree often shows off arms,hip and the neck line.

“Women also want to look slimmer on their big day so they hope to reduce fat around the thighs, bum and tum.”

The good news is that a targeted fitness and diet programme can help brides achieve their weight-loss goal.

Here, we bring you a six-week bride-to-be fitness plan that combines cardiovascular exercise, toning sessions and a healthier eating plan.

As with all new exercise plans, it’s important you seek your doctor’s advice if you have any concerns about your health or ability.

POSTURE

It’s possible to look taller and slimmer simply by holding your body in a better position.”It is amazing how much difference you can make by correcting your posture.

“Standing tall, with a straight back, lifting your chest and lengthening your neck, helps to ‘slim’ your appearance.

“We always encourage brides-to-be to spend time every day standing tall and walking with a good posture.”

HOW TO IMPROVE YOUR POSTURE:

Step 1: Sit down on the floor, either cross-legged or with your legs straight a book d. The that the out in front of you, and balance or a small cushion on your head aim is to sit tall and straight so t book/cushion doesn’t slip off.

Step 2: Do the same as step o but in a standing position.

Step 3: Practise walking tall book or cushion on your head.

EXERCISE

The ideal time to start the programme is eight weeks before the big day. In addition to each option, you should do exercises to tone your chin.

CHIN EXERCISES

On a daily basis, tilt the head backwards with the mouth open and pull the mouth shut with the lower jaw over the upper jaw. Hold for eight seconds and repeat between five to eight times.

OPTION 1: INTERVAL TRAINING

This 14-minute session can be completed in the comfort of your own home. Ensure you have warmed up thoroughly beforehand.

THE SESSION

Two minutes of squats

Thirty seconds to one minute rest

Two minutes of walking/jogging up and down the stairs

Thirty seconds to one minute rest

Two minutes of press-ups and tricep dips using a solid chair (alternate 10 of each)

Thirty seconds to one minute rest

Two minutes of jumping jacks, kneelifts, jogging on the spot (complete 10 of each)

Thirty seconds to one minute rest

Two minutes of planks and sit-ups (complete 30 seconds of planks and Twelve sit-ups and keep alternating)

Weeks 1 & 2: Complete two 14-minute sessions, reducing the rest periods progressively during this period.

Weeks 3 & 4: Complete two double sessions (i.e. two x 14 min sessions), again reducing the rest periods progressively.

Weeks 5 & 6: Complete three triple sessions, reducing the rest periods progressively.

OPTION 2: THE OUT AND ABOUT WORKOUT

With longer, warmer days, many keep-fit fans like to get outdoors and exercise. This cardio and toning option is also a flexible programme that could be incorporated into a lunch hour or the commute to work.

Cardio: Brisk walking at a pace that is just less than a jogging pace.

Ensure you stride out and make a point of placing your heel down first, rolling through to your forefoot.

Try to keep a spring in your step and swing your arms at your sides. Think about holding your abs firm while walking.

“When walking I tell people to think repeatedly abs, abs, abs. It’s amazing how much of a difference this makes to your walking posture and the benefit of your core muscles.”

Week 1 & 2: Walk for 20 minutes twice a week.

Week 3 & 4: Walk for 30 minutes twice a week.

Week 5 & 6: Walk for 40 minutes twice a week.

TONING:

Week 1 & 2: One session that includes: Two sets of 12 reps of ab curls Two sets of 12 reps of reverse ab curls Two sets of 10 tricep dips on a stable and solid chair

Week 3 & 4: One or two session that includes: Three sets of 15 reps of ab curls Three sets of 15 reps of reverse ab curls Three sets of 10 tricep dips on a stable and solid chair

Week 5 & 6: One or two session that includes:

Three sets of 20 reps of ab curls Three sets of 20 reps of reverse ab curls Three sets of 15 tricep dips on a sta- ble and solid chair

OPTION THREE: ON-SCREEN WORKOUT

 

Another suggestion is to try Fitness youtube channels which offers a range of excellent on-line workouts.

FOOD PLAN

A healthy, balanced diet is important at all times, but in the run-up to a wedding it’s vital.

Eat five to eight portions of fruit and veg a day, a protein portion, such as chicken or fish or tofu. Brown rice is a great alternative to wheat-based chapati ,bread and potatoes.

Try to cut down your wheat intake. If you usually eat a chapati or white rice for lunch swap to soups or a salad.

Restrict your dairy choice to yoghurt or non-cows milk cheese.

Restrict sugar, refined carbohydrates (cakes, biscuits, white bread, pastries etc) and caffeine because of the negative affects on blood sugar balance.

Reduce portion sizes gradually so it doesn’t feel like a hardship.

Eat consciously and with no distractions, so turn off the TV.

The ideal balanced diet is three moderately sized meals and two small snacks a day. Successful weight control is not about starving the body, it’s about feeding it the right food and at regular intervals.

Use a food box to carry the food you plan to eat while out and about. This is great for brides-to-be if you’re out shopping or trying on dresses, for example. Add in a lunch that includes carbs, protein and salad and two healthy snacks, one for morning and afternoon.

Try porridge for breakfast. It offers the ideal slow release energy as it has a low GI.

Drink lots of water. Try drinking two glasses when you get up, one mid morning, two with your lunch, one after noon and two at night.

Avoid processed foods and make quick home-cooked meals, such as brown rice and a vegetable stir fry, boiled potatoes, chicken,eggs, beans and salad.

WEIGHT TIPS: “If you’re planning to lose weight for wedding,stay calm,cool and relaxed.Thats more important :)

Courtesy :NAC & Dailyrecord FIONA

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