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FITNESS FOR BRIDESTOBE



By Sarabpreet Kaur

CHECK OUT THE MUCH-NEEDED, EXPERT HEALTH GUIDE FOR THE SOON-TO-BE WIFE!

 Please Note: The article has been writeen by Leandi van Zyl, sport scientist for Prosport Fitness Pvt Ltd.

 

It is every girl’s dream to look her best on the wedding day. This usually leads to crash diets, where carbohydrates are severely restricted in order to fit into that perfect dress. Although these methods look effective, yet they can have negative effects on your health in the long run. These include dehydration, loss in muscle mass, decrease in basal metabolic rate and eventually an increase in weight.

 

Limitation of caloric intake has negative effects on the body. Initially a person will look thinner and weigh less on the scale however this is because of the body’s loss in fluids. The main concern for weight loss should be to shake off adipose tissue or stored fat rather than losing water storages and muscle mass. An important fact to remember is that the muscles are essential for burning fat. If you limit your carbohydrate intake the body starts consuming muscle protein for energy instead of carbohydrates. Muscles are important fat burners and it is therefore not sensible to limit carbohydrates to dangerously low levels. Moderate carbohydrate restrictions can be a much more effective way to shake off the extra kilograms in a healthier way.

It is important to remember that losing weight is a process. Therefore, as soon as you set the wedding date, it is time to start your plan of action. Both exercise and diet, in combination, is ideal for successful weight loss before and after the wedding. It is recommended to exercise 3-4 times a week, with the most successful fat burner being cardiovascular exercise. Choose an exercise that incorporates most of your muscle groups because, as previously mentioned, the more muscles you activate the more they can decrease fat stores. To make this exercise interesting you can divide it into intervals for example 15 minutes running, rest 2 minutes, and then 15 minutes running again. In total, about thirty minutes of exercise for at least four days a week is required to establish weight loss. The best time of the day for training would be in the morning prior to breakfast. If the body is in a fasting state it uses stored fat to fuel the body for exercise. The last 2 minutes of exercise should be of a high intensity in order to stimulate more hormonal actions. The cardiovascular exercise can also help reduce all the stress a bride goes through before the big day. Studies have shown that cardiovascular exercise is a great way to ease tension.

 

In addition to the cardiovascular exercise, 2-3 days per week can be set apart for resistance training. Resistance training not always means weights but using your own body weight can also be sufficient. For a bride-to-be, the areas to focus on are usually arms, buttocks, thighs and stomach. Here are some exercises that can help tone those specific muscles so that you look great and feel great on your big day. These exercises can be done anywhere; so, you don’t have to waste time to go to a gym. It is important to do these exercises in front of a mirror to correct errors in your posture.

 

Tricep dips: Most wedding lehengas and gowns show off your arms. This exercise helps tone those unwanted lose skin under your upper arms. Sitting on a chair position, with you to the edge of the seat, with your hands on either side of your buttocks, move your legs forward in order for your legs to be in ninety-degree angle with your hips. Now push your buttocks down towards the ground using only your arms. This exercise can be progressed to straight legs or one leg to make it more difficult.

 

Squats: Mostly for the thighs and buttocks. It seems so simple but as soon as you start you’ll feel the burn. When doing the squat make sure that your feet are shoulder width apart, when you go down make sure that your knees never go over your toes and that your thigh is parallel to the ground. Make sure that your knees stay in alignment with your toes. Try not to arch your lower back. Keep your back as straight as possible.

 

Lunges: Lunges work your whole lower body. Here, it is crucial to focus on keeping the front knee in line with the toe and to make sure the front knee does not go over the toes. With the back leg keep it about 4 fingers off the ground and keep your foot straightforward with only your toes touching the ground. To make it even more difficult you can take two water bottles and use them as weights next to your sides, loosely hanging.

 

Clams: This exercise is focused on the unwanted extra curves on your buttocks. With this exercise you can take up a side lying position, knees at a ninety-degree angle, bring your knees towards your hips in a 45-degree angle. Now bring your knee up sideways as far as you can without moving your hips. Keep it there for 2 seconds and bring it back down. Remember to do both sides and to keep it there for two seconds.

Deadbug: This exercise is for your abdominal muscles. Lying flat on your back bend your knees ninety-degrees bring your arms straight up in line with your shoulder almost touching your legs. Bring your head up so that your chin almost touches your chest. Holding this position bring the opposite arm and leg all the way down simultaneously touching the ground. Bring the arm and leg slowly back up and repeat on the other side.

 

The exercises can be done ten times on each side and the whole regime can be repeated three times. Also remember to do the exercises slow and controlled. To increase difficulties, add weights or water bottles or add additional repetitions. These are just a few basic exercises to help you fit into that perfect dress for your dream wedding.

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