Satyajit Chaurasia, the man who trained Aamir Khan for Ghajini and is

currently working with actor Hrithik Roshan is making you a promise. You will
lose between eight to 10 kg of weight, and gain 1.5 to 2 kg lean muscle if
you take his advice. We got Chaurasia to design a 30-day workout that he
says can transform the way your body looks by up to 40 per cent. "Getting fit
isn't difficult, especially if you are not training to compete in a body building
contest. Most people falter with diet and consistency. A little discipline is all it
takes and your body will do all the work for you," he claims.

Week 1 Beginner I You will have to start off by exercising five to six days a
week. Don't exert yourself but try doing all the exercises, with as many
repetitions as you can. You are allowed to stop for a maximum of one minute
between exercises.

Total workout time for week 1 (per day): 45 mins. Calories burned (per day):
300-350

Treadmill Total cardio time: 30 mins For your body to start burning fat, your
heart rate needs to get to more than 125 beats per minute. Track it with a
heart rate monitor (Rs 2,000-Rs 6,000). Most treadmills these days are fitted
with an inbuilt heart rate monitor.

Or outdoors Total cardio time: 20-25 mins If you can't afford a gym
membership or prefer working out outdoors, start with a warm up walk at 6
kmph 8-10, for sprints five minutes of 100 . R metre each. You are allowed to
stop for 30 secs to 1 min between sprints. Starting and stopping in between
sprints uses the principle of interval training to burn calories. Although short,
sprints helps burn same amount of calories as walking for longer duration.

Or cycling Total cardio time: 30 mins Chaurasia says cycling is a better

cardiovascular exercise than running. Running impacts the joints including
the knees and lower back. Cycling works on core muscles, especially the
quadriceps which are not used to their best Warm optimum up for while 5
mins running and . cycle at an easy speed of 15-20 kmph. If you are using a

spin bike indoors, start with - Increase a resistance speed level to 25 of -30
six kmph . or resistance level to 9-10; cycle for 2 mins. Keep alternating your
speeds every 2 mins for a total of 20 mins. Put at least 60 per cent of effort
while pedalling slowly, and 90 per cent while pedalling fast.

Ab crunches + Leg raises Impact area: upper abs and lower abs No. of sets: 3
of 15-25 reps each After half hour of cardio, get down to the abs. Buy an ab
trainer (Rs 1,000-Rs 2,000) it helps support your neck. If not, lie down on
your back with knees folded and hands placed close to your ears. Do not
support your head with your hands; you'll sprain the neck. Staying in this
position, come up by bending half way and exert pressure on your upper abs.
Do 15-25 repetitions and rest for 30 secs Follow to 1 with minute 15- . 25
reps of leg raises to work the lower abdomen. Lie on your back with your legs
extended in the air. Raise your legs at a 90 degree angle while keeping knees
together. Slowly lower them to the ground without touching it. In all, you will
complete three sets of each exercise.

Plank Impact area: Abdomen, back, shoulders No of sets: 2 of 30 secs Done

with crunches, lie down on your stomach. Rest your body on your forearms
with arms flat on the floor and legs straight behind you. Your shoulders must
be aligned directly above your elbows. In position, raise your body off the
ground, supporting your weight on your forearms and toes. Try and hold for
30 secs. Make sure your stomach doesn't drop and hips don't rise while
holding still Rest . for 30 secs and do another set.

Side plank Impact area: external abs and glutes No of sets: 2 of 30 secs each
on each side Lie on one side of your body, placing elbow directly under your
shoulder. Keep your legs straight, with one leg resting on the other. Maintain
the straight line and lift your hips off the floor. Keeping your weight on the
forearm, your knees must be in line with your spine, and hips square. Hold
for 30 secs. Rest for 30 secs and perform another set. Repeat two sets with
on other side of your body.

Squats Impact area: quadriceps, hamstrings, glutes, calves No of sets: 3 of

15-25 reps each Place your feet at shoulder width. Extend hands straight in

front of you. Keeping your back straight, lower thighs and sit on an imaginary
chair. Without lifting your heels off the ground, raise slowly and repeat 15-25
times. Complete three sets.

Walking lunges Impact area: quadriceps, hamstrings, glutes No of sets: 1 of

15-20 reps Stand straight with feet together and arms at rest. Take a step
forward with one leg. Lower the hip and bend knee at an angle of 90
degrees. The front knee must be directly over the ankle and back knee
pointing to the ground. Push with your back leg and return to starting
position. Repeat with another leg and do 15-20 reps.

Push ups Impact area: chest, triceps No of sets: 2 of 10 reps each Lie down
on your stomach with hands placed on the ground at shoulder width and legs
straight behind. Exhale and push away from the floor. Inhale as you lower
your body, stopping as your elbows reach a 90 degree bend. The hips must
be in line with the back and must not rise. Do 10 reps of 3 sets.

Chin ups Impact area: Back and arms No of sets: 2 of 5-7 reps each Buy a
chin up bar available (Rs 1,000). Hold at shoulder width and hang for the first
30 secs to get a good grip. If you are doing it for the first time, take the
support of a chair. Once you have a grip, pull yourself up as far as you can.
Do not worry if you cannot pull up to chin level in the first week. Hold for a
few secs and lower yourself slowly. Repeat for 5 times and do 2 sets.

Resistance Band Circuit Impact area: Biceps and shoulders No of sets: 2 of 12

reps each Resistance band (Rs 1,000) is a cheaper and effective substitute
for dumbbells. It is a giant rubber band that you pull to strengthen certain
muscle groups. It comes with three difficulty levels green for beginners,
blue for intermediate and red for experts. In week one and two, stick to the
green band.

Front raises Exhale and lift your arms in front of your body and bring up to
shoulder height and lower slowly. Do two sets of 12 reps. Side laterals Exhale
and lift your arms out to the side to shoulder height and lower slowly. Do 2

sets of 12 reps. Rear raises It is the opposite of front raises. Grasp the band
and lean forward slightly. Lift arms behind you at a comfortable height and
lower slowly. Do 2 sets of 12 reps. Bicep curl Place both feet on the band and
grasp handles. Stretching the band, bend the elbows and curl hands up
towards shoulder. Lower and do two sets of 12 reps.

Week 2 Beginner II The pattern remains the same in week 2 but intensity
increases by few minutes or reps. Total workout time for week 2 (per day): 1
hour Calories burned (per day): 400-450 Treadmill Total cardio time: 40 mins
Follow same pattern of walking as in week 1 for the first 30 mins. Warm up
for 5 mins at a comfortable speed of 6 kmph. Alternating between slow and
fast after every two, three or four minutes choose speeds of 7 kmph and
8.5 kmph, respectively. After walking for 30 mins, run for 10.

Or outdoors Total cardio time: 25 mins Same as week one, except you are
now doing 8-10 sprints of 100 metre each. Or cycling Total cardio time: 40
minutes Same as week one, but alternate between slow and fast speeds of
25 and 35 kmph, respectively, after every 2 mins for half an hour. Post that,
cycle at your best capacity for 10 mins continuously.

Ab crunches + leg raises No of sets: 3 of 30-35 reps each Hold static for 10
secs at the end of every set of ab crunches and leg raises. This improves
muscle isolation and increases endurance levels by up to 7-10 extra reps.

Plank No of sets: 2 of 50-60 secs Side plank No of sets: 2 of 45-60 secs each
on each side Squats No of sets: 3 of 20-30 reps each Hold static for 10 secs
after every set. Walking lunges No of sets: 2 of 15 reps each Push ups No of
sets: 2 of 14 reps each Chin ups No of sets: 2 of 7-8 reps each Resistance
Band Circuit No of set: 2 of 15-20 reps each for bicep curls, and side, front
and rear raises While coming down and lowering your arms in each set,
count to three. If you come down fast, the exercise will not isolate your arm
muscles, lessening the impact.

Week 3 Intermediate Introduce an extra exercise monkey jumps. Total

workout time (per day): 1hr 30 mins Calories burned (per day): 600-650
Treadmill Total cardio time: 45 mins Warm up. Run for 20 mins at 9 kmph.
Adjust settings to 6 per cent incline and walk for 10 mins at 6 kmph. Up
incline to 8 per cent and speed to 7.5-8 kmph, and walk for 10 mins. Or
outdoors Total cardio time: 30 mins Do a warm up jog for 1 km at a
comfortable speed. Perform 10-12 sprints of 100 metre each. Do not stop for
more than 45 seconds between sprints.

Or cycling Total Cardio Time: 45 mins Warm up and use 80 per cent of your
capacity and cycle continuously for 20 mins. Then, fluctuate at slow and fast
speeds for 5 mins and keep cycling for 20 mins. Give your best in the last
five minutes.

Ab crunches + Leg Raises No. of sets: 3 of 50 reps each (abs) + 3 of 25 reps

each (leg raises) Count for 3 secs after every repetition while coming down
to the ground. Hold static for 10 secs at the end of every set.

Plank No of sets: 2 of 75 seconds Side plank No of sets: 2 of 75 secs each on

each side Squats No of sets: 2 of 50 each Hold static for 10 secs after every
set. Monkey Jumps Impact area: quadriceps, calves, hamstrings, glutes,
abdominals No of sets: 2 of 10 each Squat on the floor, touch palms to
ground and jump in the air. Land and repeat for 10 times for two sets.

Walking lunges No of sets: 3 of 15 reps each Push ups No of sets: 3 of 15

reps each Chin ups No of sets: 2 of 10 reps each Resistance band circuit No.
of sets: 2 of 15-20 reps each with blue band. Hold static for 15 secs after
every set and count 3 secs while lowering your arms.

Week 4 Expert All exercises become vigorous, and you include hanging leg
raises, which is what Chaurasia recommended for Aamir Khan during training
for Ghajini. Total workout time (per day): 1 hr 45 mins Calories burned (per
day): 700-750 Treadmill Total cardio time: 50 mins Warm up. Keep your
speed constant and increase incline to 6 per cent. Walk for 10 mins. Increase

incline to 8 per cent and walk for 10 mins. Adjust incline to 10 per cent and
walk for 10 mins. Maintain incline and run at 8 kmph for 15 mins. Or
outdoors Total cardio time: 35-40 mins Warm up. 12-14 sprints of 200 metre
each.

Or cycling Warm up. Alternate for 5 mins at slow and fast speeds at 60 and
90 per cent of your capacity, respectively, for 45 mins.

Ab crunches + Leg Raises No of sets: 4 of 50 reps each (abs) + 3-4 of 25

reps each (leg raises). It's important that you remain static at angles of 45
degree, 22 degrees and 10 degrees, while lowering your legs in each set.
Breathe constantly.

Hanging Leg Raises Ghajini-style Impact area: Abdomen No of sets: 2 of 25

reps each This exercise can be performed on the chin up bar. Grab the bar
and hang until your body is still and the legs straight. Flex your arms and ab
muscles and raise your feet up to the bar. Slowly lower legs and repeat 25
times for 2 sets. Hold for 15 secs in last rep.

Plank No of sets: 2 of 120 secs Side plank No of sets: 2 of 90 seconds each

on each side Squats No of sets: 2 of 50 each Hold static for 10 secs after
every set. Monkey jumps No of sets: 3 of 20 each Walking lunges No of sets:
3 of 20 reps each Push ups No of sets: 3 of 15 reps each Do all repetitions
independently without knee support. Hold static for 10-15 secs at the end of
every set. Chin ups No of sets: 3 of 10 reps each Resistance Band Circuit No
of sets: 4 of 20 reps each for all exercises

What to eat Dr Rekha Sharma (in pic), president, Indian Dietetic Association,
suggests a diet plan to match your workout. Fat gain and the onset of
diabetes are largely due to skipping breakfast and irregularly eating patterns.
To stay fit, you must eat something every 3 hours. Don't reach out for heavy
meals. Nuts, fibre biscuits, fruit or a brown bread sandwich is enough to keep
you going in between meals.

Eat a bowl of muesli or a peanut butter sandwich or a couple of bananas

before your workout. Eat every 3 hours and continue with your regular diet
for the first 10 days. But make sure you avoid foods made of maida (refined
flour), fried snacks and white rice.

From the 11th day after the launch your new workout, start your day with
two slices of brown bread, omelette/bhurji or 4 egg whites or soyabean
bhurji, along with a glass of low fat milk. Snack on apples, papaya or oranges
along with dates and nuts (almonds, walnuts, etc.) two hours after breakfast.
Lunch must include a green salad, two chapatis, a vegetable, dal and chicken
or fish. Cook all your food in minimal oil. Vegetarians can supplement their
protein requirement with protein shakes. Make sure you read the ingredient
make-up chart on the container to avoid those with steroids. For essential
amino acids, vegetarians can combine cereals and pulses to make multigrain
dals and chapatis. 3 hours after lunch, have a sprout salad, bhel without fried
sev or a brown bread sandwich. During the day, drink 4 litres of water and
sip on coconut water and lime juice. Eat dinner by 8 pm. Cut down on carb
intake have 1 chapati and a vegetable soup, dal and sabzi. Eight hours of
sleep is a must.

Maintaining your body after 30 days Once you have lost weight and gained
muscle, work out for not more than four days a week. Following this 10-min
routine daily will keep your body in shape for up to couple of months. Four
minutes of skipping, fast walking or running, followed by one minute of
squats, one min of push ups, half a min of chin ups, 1 min of plank and 45
secs of side planks each. "It'll make sure that blood reaches your muscles,
preventing muscle loss. But do get back to w