Be clear on your gym blueprint

There's no use spending a bomb without the desired result on your curves. Just getting a gym membership isn't enough to make you fit. Make sure your trainer's advice is exactly what your body needs. Here are a few pointers... With people around you talking about getting in shape, gyms and healthy lifestyles, you must have told yourself a million times 'it's time for me to join a gym'. So that's where you head and you think you've found your answer. But here's what you forget to ask yourself, "What is the objective of my workout and how am I going to achieve it?" The heart and soul of a gym lies in its trainers and the equipment. "However, feel free to ask basic questions about the instructor's certification. Many fitness centres declare the certifications of their trainers on the notice board," says clinical wellness specialist Namita Jain. Leela Bhansali, inspired to tone her abs, visited a gym in South Mumbai, where she saw people doing a few exercises and decided to follow suit. She started doing 100 abdominal crunches every day, without consultation. Soon she started suffering from back pain. A visit to her doctor revealed she had strained her neck and back due to over training and muscle imbalance. She was diagnosed with cervical injury. This was when she realized the value of expert advice. Step into any gym and you'll see dozens of people (with different body types and needs) following the same 'generic' programme. Whether its laziness, ignorance or an I-don't-really-care attitude, it's certainly going to harm your body in some or the other way. If your programme isn't specifically designed for you by a professional, it's not the best strategy you can adopt. Get a programme designed specific to your age, goals, body type, and current level of fitness, training history, medical conditions and injuries. After all, what are qualified trainers for? For legs & hips Ball squats: Position a Swiss ball between a wall and your lower back. Your legs should be out in front of your torso squared. Hold a pair of dumbbells and descend into a squat until your thighs are about parallel to the floor. The ball should sit firmly against your lower back, but will roll somewhat along the wall. Push through your heels and return to the upright position. Walking lunge: Stand with your feet hip-width apart. Lift a light barbell up to a position across your shoulders behind your neck and take a comfortable step forward with your right leg, keeping your torso upright. Bring your left leg to where your right leg is. Repeat with left. For back Chin up: Extend your arms and take a wide, overhand grip on a pull/chin up bar. Pull yourself upward until your eyes are above the level of the bar. Lat pull down: Sit facing the machine and wedge your knees under the restraint pad. Take a shoulder width overhand grip on the bar and pull the bar down to your upper chest bringing your elbows back. For abs Hanging leg raise: Take an overhead grip on a pull/chin-up bar. Hang straight. Raise your knees high, being sure to move your knees to your chest by shortening your torso. Seated knee lift: Sit at the end of a flat bench and lean back, grasping the edges behind you. Bend your elbows and pull your knees in to your chest. Extend your legs, while balancing on your glutes creating a 'V', then bring your knees back into your chest. For arms Barbell curls: Stand. Keep your back neutral and take an underhand grip on the bar with hands slightly more than shoulder width apart. Curl the barbell upwards and release back to starting position. French press: Take a shoulder-width, overhand grip on an Ez bar, lay face-up on a flat bench and lift the bar above your face with straight arms. Keeping your upper arms straight, bend elbows to lower the bar towards the top of your forehead. For shoulders External rotation: Lie on your left side. Raise your head up off the ground, supporting it with the palm of your left hand. Legs should be relaxed and slightly bent. Hold a dumbbell with your right hand, palm facing down, bring your forearm in front of you at a 90-degree angle, keeping the upper portion of your right arm parallel to, and on top of the right side of the body. Gently rotate forearm upwards and back down towards the floor in a smooth movement. Internal rotation: Stand with feet shoulder-width apart, with the left elbow bent to 90-degrees and pressed into your left side. Holding the dumbbell, rotate your arm in towards your abdominal. For chest Dumbbell Flys: Lie flat on a narrow bench holding the dumbbells with your arms extended and elbows slightly bent. Lower the dumbbells until your elbows are shoulder height. Raise the dumbbells back up contracting the upper pectorals at the end of the movement. Push-up: Lie prone with your arms straight, your palms flat on the floor, and your hands shoulder-width apart. Keep your feet together and bend your elbows to bring your torso near the floor avoiding hyperextension of your spine. Push yourself back to an arms-extended position. Before & after your workout Every body type, regardless of genetic characteristics, benefits from a daily exercise and diet routine. So always remember, staying fit is the bottom line. Pre workout - Before you start exercising, keep a 90-minute gap after your meal. - Drink plenty of water before you exercise - Wear comfortable clothing and shoes that offer support. Post workout - Drink plenty of water after exercise - Have a fruit shake or consume a light snack within 45 minutes of exercise. If you don't replenish what you have lost during workout, you can run out of fuel. Your plan of ction 7-Day agenda: Day 1: Chest, back and arms Day 2: Legs, shoulders and abdominals Day 3: Rest Day 4: Legs, shoulders and abdominals Day 5: Chest, back and arms Day 6: Legs, shoulders and abdominals Day 7: Rest Warm up: Before starting your workout, it is important to warm-up and stretch. Warm-up could be walking, jogging, riding an exercise bike, or using a stair climber for 5 to 10 minutes. Cardiovascular exercise: It is essential to include cardiovascular exercise for 20 to 40 minute (as advised by your trainer), three to five times a week. Sets and reps: Do 2 sets of 12 to16 reps. Recovery time: 60 to 90 seconds between sets.