Be prepared

Before you hop into the treadmill it’s important that you are dressed appropriately. Wear a proper t-shirt and shorts/track pants. In short, get dressed ready for a sweaty experience. Also make sure you’ve on a decent pair of running shoes with a good grip on the sole. Do not run barefoot on a treadmill. It’s also a good idea to keep a hand towel handy to wipe off the sweat, especially if you’re using a treadmill in a gym which other people use as well.

Get familiar with the controls

If it’s the first time you’re using the machine ask someone at the gym to show you how it works. Figure out the buttons which are used to increase and decrease speed and inclination. Also figure out the screen indicators which show calories burnt, heart rate, speed, time, inclination and the emergency stop button.

Find the pre-set programs

You should also see which pre-set programs (most new generation ones come loaded with them) are available on the machine because these will help you follow a controlled regime. There are different programs for interval training, controlled inclined climbing, etc. which will help you train and burn more calories. Here are some common pre-set programs which will help you improve:

• Cardiovascular: It’s designed to change the speed so that your heart rate remains between 50-85% of your maximum heart rate. Your maximum heart rate is (220 – age) for men and (226 – age) for women.
• Fat burning zone: It’s designed to change the speed so that your heart rate remains between 80-85% of your maximum heart rate.
• Alpine Pass: This is a harder regime which increases the incline constantly and then declines it so that it mimics walking or running uphill and downhill.  
• Random Hill: This is a program which randomly changes the incline and speed to keep you on your toes.
• Interval training: This program allows you to set a jogging speed and a sprint speed and then switch at the press of a button. It’s excellent if you want a program which allows you to switch between speeds quickly for interval training.
• 5K run: This is a long running program where the user has to complete 5 kilometres on the treadmill. 
• Fitness Test: This is a program which helps you keep track of your fitness levels by monitoring your heart rate. It should be taken every three months.  

 Always warm up

One of the most common mistakes people make while using the treadmill is that they start running at breakneck speed from the get go. What you need to do is begin gradually at a lower speed and give your body time to adjust to the motion. Not warming up can lead to cramps and other problems. When you begin you should start at a slow, moderate pace like 6 km/hr. This gives your body time to adjust and loosens up your muscles. Warm up for at least 3-5 minutes before you start heavy duty running.

Do not hold the bars

Once you get used to the treadmill that is. Most beginners are advised to hold on to the bars of the treadmill either on the sides or in the front and they just don’t let go. Even holding on during incline runs/walks is a bad idea. In fact, if you’ve to hold on to stay on a treadmill then the chances are that you’re overdoing it and need to decrease the speed or incline. Holding on prevents you from finding your natural running/walking stance and posture and also burns lesser calories.

Watch your step

One important aspect of running and not just on the treadmill is landing your foot properly. Most experts agree that runners should land midsole – neither on your toes nor on your heels. If you land on your toes, you’re likely to put too much pressure on your calves and also develop shin pain. Landing on your heel means you’re not putting everything into your forward momentum and putting unnecessary stress on your knees. It’s also vital to keep your toes pointed straight and avoid keeping them either in or out. Of course this won’t happen the first time you start running and you’ll have to work on it consciously.

Use it for interval training

One of the major plusses of the treadmill is that it makes interval training much easier than the open road. For those not in the know, interval training or it’s more high intensity variety called High Intensity Interval Training or in short HIIT is an amazing cardio routine to lose weight fast and burn excess calories. Based on a study by Japanese professor Izumi Tabata, it involves periods of high intensity training followed by lower intensity. You can incorporate HIIT into your cardio regime on the treadmill to take it to the next level. Here’s an example of a sample plan:

• Warm up for 3 minutes at 6 km/h
• Switch the speed to 10km/h for 2 minutes and then bring it back to 6 km/h
• Repeat this for at least 4 sets so that total exercise lasts 15 minutes
• Walk on the treadmill at 6 km/h for a cool down period

Give it some incline

If you’ve ever run anywhere you’ll know that running uphill is always harder than running on level ground. This is why it’s important to use the incline feature of treadmills to reap the maximum benefits from the machine. Even a 1% incline (most machines 1-15) will help you burn more calories than walking on level ground.

Here’s a chart for an average user (65kg) walking at 6.5 k/h at different inclines:

 You can calculate your calories burn per hour by using this app. As we can see, even a slight incline increases your calories burnt tremendously and it would be a good idea to use this feature effectively to get the most out of your exercise time.

Keep on pushing yourself

And the last and most important tip when it comes to using the treadmill is to not to let yourself get comfortable. If you’re getting comfortable increase the speed or incline. Try and do longer runs. If you’re doing interval training, try and increase the high intensity time. This stops your body from getting used to the exercise and hitting a plateau.

Keep these tips in mind the next time you’re on the machine and you’ll realise what a powerful tool it is for weight loss and general fitness levels. 

General exercise routine apps 

Endomondo [Android, iOS, Windows; Free]

Endomondo is a multi-fitness app that can be used for many forms of exercise including biking, hiking, kayaking, aerobics, cricket, polo, etc. It allows you to set goals on the distance or calories you want to burn. You can also compete with your friends by posting your updates online.  
Pros: Endomondo has an audio feature that gives feedback after every mile or km. It also has a modern and clean interface which makes it great to use while doing high-intensity work-outs.

Cons: Despite several user complaints, a problem with the app prevents users from posting to Facebook. A similar problem also exists with its GPS map, and it loses some major points in our book.

Noom Cardio Trainer [Android; Free]

This is a simple app that tracks all your physical activity, from biking, walking, skating or running on a treadmill! It checks how far you’ve run, your stride length, offers workout playlists, etc. The app also offers advanced GPS, pedometer tools and an interactive heart rate monitor.
Pros: You can set workout schedules in advance. An interesting feature is a color code that informs whether you’ve completed a workout day, missed a workout day, or had an unscheduled exercise.

Cons: The biggest drawback of the app, however, is that it stores all the information on your phone; occupying a lot of space. Also there have been multiple reports from users of the GPS that stops to work after a few days.

Yoga apps

Yoga Studio [iOS; Free]: This is a simple app that brings to you 30 ready-made yoga classes and a library of over 280 positions to learn from. You can set your skill level from beginner, intermediate or expert yoga. The workouts are well put together with 15 to 60 minutes practice. Another useful feature is the ability to create a yoga schedule which helps develop a routine.

Pros: The creators of the app – Modern Lotus – really thought of the customer when they decided to compress the size of the videos so that they don’t fill up your phone.

Cons: We couldn’t find any yet!

Office Yoga [Android, iOS; Free]

Office Yoga suggests ways to rid yourself of stiffness from sitting in your cubical with the help of nine sets of yoga movements. The app opens up an e-deck of cards that come with instructions for yoga poses tailored for desk-workers looking to stretch on the job.

Pros: You only have to tap to sort and create your own sequence or use only your favourites.

Cons: A major glitch is that even after the app has been closed, the background music doesn’t stop for a long time.

Running

RunKeeper [Android, iOS; Free]

This popular app created by FitnessKeeper, Inc. keeps a track of your pace, distance, time calories burned and more, helping you store and analyse your running session. It also syncs your music library and allows you to create jogging play lists.

Pros: The coaching feature constantly chimes out encouragement by announcing your pace, distance run, calories burned, etc. and also posts to your social networks for you.

Cons: RunKeeper is as near to being a perfect app as we’ve encountered so far.

 Nike+ Running [Android, iOS; Free]

Nike+ Runnin has a special feature – the accelerometer that helps collecting information on your runs. The Powermusic feature allows the app to sync with your music library. It also automatically uploads to nikeplus.com where you can see your runs, including your route and elevation. 

Pros: Hit a mental wall? The app allows you to activate a Powersong to helps blast you toward a new record. There is also positive feedback from some of Nike’s top athletes. Imagine being cheered on by the likes of Kobe Bryant or Cristiano Ronaldo!

Cons: Some of its features such as Share Run and Cheer Me On require users to be connected to a wireless network for full functionality which hampers its outdoor experience.

Weight Training Apps

VirtuaGym [Android, iOS; Free]

Want to start weight training but don’t know how? This app allows you to carry a virtual gym trainer in your pocket. Demo exercises are performed with 3D animation. The app offers three options of morning, home and gym workouts.  Morning workouts of 7 -15 minutes are to get your day started. If you don’t have a gym membership, you can try the home workout.

Pros: The exercises are well planned, working all of your muscles and starting off with warm ups and ending with cool downs.  

Cons: There are 8 only workouts, there is no logbook and you cannot customize your workouts.

Gym Hero [OS: iOS; Free]

 This app allows you to create workout plans; allowing you to customize routines and helping you stick to them. You can plan a multiple set of activities and the number of time of that activity to make your workout plan.

Pros: A statistics feature compresses all the data collect and even shows which muscles you are working.

Cons: It’s not for beginners and seems to be for the more advanced gym routines only.

So try out these amazing apps and do let us know if they help you take it to the next level!

 Tired of reading? Check out our YouTube Channel 

Have you always dreamt of having perfectly toned legs but didn’t know how to attain your goal? Kris Gethin in his book ‘The Bodybuilding.com: Guide to Your Best Body’ demonstrates a number of exercises for your legs that can help you shape them while also making them stronger.

 Standing Calf Raises

Place your shoulders under the pads of a standing calf press machine and position your toes facing forward. The balls of your feet should be secured on top of the block with your heels extending off of it. Push the lever up by extending your hips and knees until you can stand up straight. This will be your starting position. Now exhale as you raise your heels by extending your ankles as high as possible while flexing your calves. Hold the contracted position for a brief moment, then inhale and slowly lower yourself back to the starting position.

Trainer Tip: Your knees should always keep a slight bend and should never be locked.

 Seated Calf Raises

Sit down on a seated calf press machine and place your toes on the lower portion of the platform with your heels extending off it. Place your lower thighs under the lever pad, adjusting the pad to fit snugly against your thighs. Place your hands on top of the lever pad to prevent it from slipping forward. Lift the lever slightly by pushing your heels up and release the safety bar. Inhale as you slowly lower your heels by bending your ankles until your calves are fully stretched. This will be your starting position. Exhale as you raise your heels by extending your ankles as high as possible while contracting your calves. Hold the top contraction for a brief moment and then slowly return to the starting position.

Squats

Set a barbell on a rack that best matches your height. Once it is loaded with your desired weight, step under the barbell and place the back of your shoulders under it. Lift the barbell from the rack by simultaneously pushing with your legs and straightening your torso. Step away from the rack and position your legs shoulder width apart with your toes slightly pointed out. This will be your starting position. Inhale as you slowly lower the bar, sitting back with your hips as though you were going to sit on a chair. Maintain the arch in your back. Continue lowering the weight until your hips and knees form a line parallel to the floor. Exhale as you lift the bar to the starting position, leading the movement with your head.

Trainer Tip: As you squat, don’t let your knees drift forward over your toes; keep them in line with your ankles throughout the movement.

Leg Press

Sit down at a leg press machine and place your feet on the platform directly in front of you shoulder width apart. Lower the safety bar holding the weighted platform in place and press the platform up until your legs are almost fully extended in front of you; do not lock your knees. This will be your starting position. Inhale as you slowly lower the platform until your upper and lower legs form a 90-degree angle. Driving mainly though the heel of the foot, exhale as you push the platform back to the starting position.

Lying Leg Curls

Adjust a leg curl machine to fit your height and lie facedown on it. The pad of the lever should be on the back of your legs, a couple inches below the fullest part of your calves. Keep your torso flat on the bench and ensure that your legs are fully stretched. This will be your starting position. Exhale as you curl your legs up as far as possible without lifting your upper legs from the pad. Once you reach the fully contracted position, hold for a brief moment, then inhale and bring the legs back to the starting position.

Leg Extensions

Choose your weight and sit on a leg extension machine with your legs under the pad, your hands holding the sidebars. This will be your starting position. Make sure your legs form a 90-degree angle between the lower and upper leg. Using your quadriceps, exhale and extend your legs while the rest of your body remains stationary on the seat. Pause a second in the contracted position, then inhale as you slowly lower the weight back to the original position, stopping right before the weight load touches the weight stack.

‘The Bodybuilding.com: Guide to Your Best Body’ is authored by Kris Gethin and published by Simon & Schuster (2013). It can be purchased online on Flipkart. Watch this space for more excerpts from the book. 

Read about the launch of the Indian edition of the book here another excerpt from the book on how Hrithik Roshan transformed his body.

Tired of reading? Check out our YouTube Channel 

Sadly, for the past one and a half years I’ve been so focussed on work that I found myself losing the desire I had to stay fit and lose weight. For the past year and a half I started eating and drinking unhealthy again and managed to pile on 10 more kg. More than the weighing scale, I was worried about the stubborn fat pockets that I seem to have in problem areas like thighs, abdomen, chest and hips.

That’s when I came across Kris Gethin’s book titled Body by Design which had a simple 12 week plan to get in shape and stay that way. Now Gethin’s name caught my eye both because of his long-time association with the world’s top bodybuilding website Bodybuilding.com (he used to be the Editor-In-Chief) and his association with several Bollywood celebrities including Hrithik Roshan. The regime in the first five weeks is pretty simple: Cardio seven days a week (twice a day for 20 minutes when you aren’t weight training), weight training on three days and abs on two days with cardio.

Background

My gymming schedule had become pretty irregular for the last six months and even when I went my workouts were lethargic and I didn’t feel like I was achieving anything. I would go from machine to machine on a whim and didn’t follow any particular order, I didn’t even follow a proper regime. Just did whatever I felt like. So there I was in the gym after a long time, nervous about what I was going to do:

Day 3: 

Day 3 was for triceps and shoulders. Now since I’ve done these exercises before I felt that they were relatively simple. The only exercise I had trouble with was the bench dips perhaps because you’re using your own body weight. I followed this up with a 30 minute cardio session. 15 minutes on the bicycle, followed by 15 min on the elliptical. 

Day 2: Cardio +Abs

The regime consists of alternate days of cardio so I spent 30 minutes doing cardio. 15 minutes on the treadmill and 15 on the elliptical machine. I also did three sets of 20 reps of abdomen crunches (20×3). Now it’s important to note that abdominal crunch is different from sit ups. In a sit up your entire lower back leaves the floor while in crunches only the upper back is lifted. 
 

Day 1

Current Weight: 93 kg

Workout Regime: Back, Upper Traps and Biceps + 30 min cardio

The first day in the gym was straight-forward and involved exercises which targeted the back, upper traps and biceps. Table explanation: Set 1 – 60×15 means I put 60 pounds weight and did 15 repetitions in the first set.

 My day 1 chart looked something like this:

* On the hyperextension bench, I did the first set without holding a resistant plate. From the second set one I used a 25 pound resistance.

Cardio: 30 minutes total = 15 on the rowing machine + 15 on the treadmill

On the treadmill I did an interval split where I followed patterns of 2 minutes at 6km/hr and 1 minute of 10 km/hr.

Comments: The first day was particularly tough because I hadn’t lifted weights in almost two months. It was very hard and in the fourth set I literally had to push myself to do 15 counts. The concentration curl basic position was hard to achieve and I had to sit on a bench and do it because I couldn’t get the posture right.

The exercises we list here are as important for women as they are for men. Our ladies need strong well-toned arms too (it won’t cause women to bulk up like men do as they don’t have as much testosterone as men).

Before we start, you need to understand the muscles of the arms – biceps, triceps and forearms. Each of these has what are called extensors (muscles which help extend the arm and increase the angle of the joint) and flexors (muscles which help flex the arm and decrease the angle of the joint).

Things to keep in mind before you start

If you’re performing the these exercises for the first time it would be a good idea to take seek help from a gym trainer so that he can show you the proper form and posture. If you don’t have a personal trainer, don’t fret. Just seek out the floor trainer (all gyms have them) for guidance in the early days. Make sure you are always in control of the motion and you’re not lifting those weights with a jerking motion or breaking your form because this could damage your elbows. Also, you should begin with lightweights to learn the proper technique before you move on to heavier weights. Looking at your form and posture in the mirror while performing these exercises help.

Here are some exercises for different parts of the arm – biceps, triceps and forearms.

Biceps exercises

Hammer

The hammer curl is a classic exercise and quite simple to boot. It can be performed either with alternate arms or with both arms at the same time using two dumbbells.

Weight, sets and reps: If this is the first time you’re doing this exercise begin with 7.5 or 10 pounds in each arm. You should aim to do three sets of 15 reps each (15×3).

How to do it: Stand straight while holding a dumbbell in each of your arms. Your palms should be facing in. Slowly raise the dumbbell until the forearm is completely vertical and then lower your arm to the original position. Do the lifting with your elbows and not your wrists. Keep the wrist as firm as possible.

Barbell Curl

The barbell curl is another standard exercise which is great for the biceps.

Weight, sets and reps:  If it’s your first time, begin with the 20 pound barbell. You should aim to do three sets of 15 reps each (15×3).

How to do it: Stand straight with your legs wide as you hold a shoulder-wide grip with palms facing up. With your elbows side by side raise the barbell until your forearms are vertical and then lower until your arms are fully extended. 

Triceps exercises

Cable Pushdowns

The exercise is done with the cable pulley machine – the one with the weights and lots of ropes and pulleys.

Weights, sets and reps: If it’s your first time begin put the weights stack at around 30 pounds and do three sets of 15 reps each (15×3).

How to do it: This exercise can either be done with a horizontal bar or a rope handle but the movement remains similar. Stand upright while facing the machine and pull the bar down until your forearm is completely parallel to the ground and repeat this movement. If you’re using a rope handle bring your wrists back, at least until your arms are completely straight. Make sure your elbows remain steady while doing this exercise.

                                                                               Close-grip bench press

This exercise is similar to the normal bench press but the close-grip makes it an exercise which targets your triceps more than your chest.

Weights, sets and reps: The bench press bar is usually 40 pounds and if it’s your first time don’t add additional weights. However, if you feel that it’s too light you can start by adding 5 pound plates on each side. Don’t be in a hurry to increase the weight and instead concentrate on proper form and posture.

How to do: Lie on bench and grasp the bar with a narrow grip (arms six inches apart). Lower the weight to your chest with your elbows close to your body and then push the barbell up until your arms are completely straight. Make sure you’ve a strong grip while doing this exercise and don’t let your wrists bend.

Forearms

Reverse barbell curl

Weights, sets and reps: Start with the 20 pound barbell and try to do three sets of 15 reps each (15×3).

The reverse barbell curl is similar to the classic barbell curl; the only difference being that instead of up, your palms are facing down.

How to do: Stand straight with your legs as wide as you hold a shoulder-wide grip with palms facing down. With your elbows side by side raise the barbell as high as you can and then lower until your arms are fully extended.  This exercise can also be done while sitting down. The thing to keep in mind is that you should always be in control of the motion without which you could injure your wrists or damage your shoulders.

There are more intense exercises to bulk up the muscles in your arms but you should only start doing them once you’re comfortable with the ones mentioned here. 

Moobs

No man wants to have a pair of moobs.  They jiggle in the gym, wobble on the beach and swing when you walk. This does nothing for your self-confidence and can make you too self-conscious to take off your top or wear tight clothing. 

Fact: Moob-conscious men are on the rise.  Apparently, in the UK, surgeons performed 323 breast reduction procedures for men in 2008. In 2005, only 22 moob-based operations were carried out. Last year in the US, 18,000 breast reduction procedures were performed.

The cause: All men have breast tissue, but some men put on excess fat in this area due to a poor diet or a lack of exercise. Other men develop moobs because of steroid use, whilst some boys, teens and older men develop larger than normal breasts because of a condition called pubertal gynaecomastia.

The solution to moobs: If you have developed a set of moobs because of a poor diet and a lack of exercise, you have a simple solution to your breast issues; exercise and nutritional food. Supersets (two exercises done back to back without a break) are great for getting rid of your man boobs. Try a combination of the dumbbell press, press-ups, dumbbell flye, the seated row or the dumbbell reverse flye to ditch your moobs forever.

Beer belly

If your beer belly has become so large you regularly get asked when you’re due, you might be looking to part ways with your stomach accessory.

Fact: If your waist is bigger than 40 inches, doctors believe you are at risk of developing heart problems and metabolic syndrome. 

The cause: Men are more likely to develop a large stomach because males store excess fat in their stomach area, whilst woman with excess fat tend to deposit it across their arms, thighs, behinds and tummies. Older men tend to be more prone to developing a beer-belly because older guys tend to be less active and need less calories on a daily basis than younger men.

The solution to a beer belly: Although alcohol is not the sole culprit that has helped you to develop a beer belly, it is highly calorific. Alcohol also causes us to feel hungry and eat fatty foods. So, cutting back on your after-works drinks or weekend drinking sessions might be the first things you target if you want a fitness fix for your round stomach.  

Double chin

Everyone has been there at some point; you browse through your Facebook photos from the night before and suddenly come across a shot of you with a double chin. In some photos, from some angles, most of us can look like we have a double chin, but if yours seems to be sticking around check out this fitness fix.

Fact: In 2007, a man called Ashrita Furman made his way into the Guinness World Record books by balancing 81 pint (20oz) beer glasses on his chin.   

The cause: The double chin conundrum can be caused by lots of things. Firstly, excess weight can be the cause, but ageing skin and genetics might be the reason why you chin has gone south.   

The solution to your double-chin: If your double-chin is the result of excess weight you need to get moving. Cardiovascular exercises are great for helping you to lose weight from all over your body, so you could try jogging, skipping or join a netball or basketball team.

Love handles

Although it can be nice to cuddle up to someone with a bit of cushioning, despite their name, love handles aren’t exactly attractive. If you want to downsize and trim your fat then check out this handy fitness fix fact-file.

Fact: Most people think love handles form on your stomach, but actually they form on your back.

The cause: The main cause of love handles is excess fat, which is the result of a lack of exercise or an unhealthy diet.

The solution to love handles: You can combat love handles by eating the right foods. Swap sugary drinks for water with lemon juice, white bread for soda bread and try to eat protein with your breakfast and lunch. Things like lean meat, cottage cheese and eggs are all excellent sources of protein and these foods will keep you feeling full throughout the day. This means you won’t be so tempted to reach for those snacks and in turn, after some time and dedication, you should begin to lose your love handles.

Content courtesy: RealBuzz.com

Tired of reading? Check out our YouTube Channel 

What is HIIT?  

The regime is based on a study in 1996 by a Japanese professor named Izumi Tabata who used it on Olympic speedskaters who were divided into two groups. The HIIT group did 20 seconds of ultra-intensive exercise followed by 10 seconds of rest and continued this cycle continued for 4 minutes. The other group followed their regular steady state exercise regime. At the end of the study, the group that was undergoing the HIIT regime were in better athletic condition than the other group. Since then, HIIT has been a rage with both athletes to improve their performance and regular gym-goers to lose fat and bulk up.

Read: Supercharge your cardio workout

Benefits of HIIT

Spend less time at the gym: Takes far less time than a slow, steady cardio regime and you can get far better results. A study in Scotland even found that 150 seconds (two and a half minutes) of HIIT was better for your heart and losing calories than 90 minutes of moderate walking/jogging!

Burn more fat:  Various studies have shown that performing HIIT exercise for the same duration is far more beneficial than a steady state workout when it comes to burning fat. Also people who undergo HIIT exercises tend to have a higher metabolism and their bodies continue to burn fat even after they’ve stopped working out. Also unlike normal cardio which causes uniform muscle loss, HIIT doesn’t burn off lean muscle and only targets fat of the stubborn kind.

Better for your general health: Studies have shown the benefits HIIT has towards heart health and even reducing the risk of diseases like diabetes. A study in Ontario, Canada found that two weeks of modified HIIT training prompted the creation of far more cellular proteins involved in energy production and oxygen. The training also improved the volunteers’ insulin sensitivity and improved blood sugar levels reducing people’s susceptibility to type 2 diabetes.

Read: How our Bollywood hunks keep in shape

Burn fat in stubborn place: If you ever take a look at hobbyist long distance runners you’ll realise that a few of them tend to sport generous bellies. This is because low-slow distance training doesn’t attack the stubborn fat areas – bellies for men and thighs and hips for women. HIIT on the other hand helps get rid of the fat from trouble areas.

How to do HIIT

You can incorporate HIIT in all your exercise regimes and most gym machines have the option to switch from high-intensity to low intensity. The first thing you should keep in mind is you should warm-up before you attempt it. Say you’re using a treadmill and want to incorporate a HIIT regime. Here’s what you do:

• First warm-up for a period of 3-5 minutes at normal pace
• Pick the interval option on your treadmill to switch from jog to run (similar options are available on elliptical machines and stationery bikes as well)
• Keep the low intensity speed around 6-8kmph and high intensity one at 10-15 kmph depending on your level of fitness
• You should begin with a high-low ratio of 1:2. If you run for 1 minute, walk for a period of 2 minutes.
• Continue this for at least fifteen minutes or five rounds of high-low.

You can try similar exercises on the elliptical, stationery cycle and rowing machine. The trick is that you should continue to push yourself. If you start to feel comfortable increase the speed/resistance, if you’ve hit the maximum speed/resistance then try to increase your high to low ratio until you hit 2:1 ratio. Try this for a month and you’ll see the benefits yourself.

• Upper back also known as the Trapezius (Traps)
• Middle back also known as the Latissimus Dorsi (Lats)
• Lower back which consists of many smaller muscles

There are many different variations of exercises to target  the back muscles and here are some of the most popular back workouts along with expert tips from former Mr Maharashtra, fitness trainer and professional bodybuilder Anil Bailu (who also helped the author lose 40 kg in one year!).

Pull-up

No exercise can match the efficacy of the good old-fashioned pull-up. It’s the ultimate test of upper body strength and one of the standard military fitness tests across the world.

How to do it: Hang yourself using your arms from a bar, keep your knees bent and pull yourself up to the point where your chin clears the bar and then go back to your original position. Try to do three sets of 10 to begin with.

Muscles targeted: Entire back – upper, middle and lower – along with arms, abs and shoulders

Expert tip: Don’t try the pull if you are overweight. There are three different grips for this – standard (palms facing out), reverse (palms facing in) and neutral (both palms face towards one another).  If you can’t do a pull-up, try doing a chin-up first. A chin-up has a closer hand grip and you use your biceps more to pull yourself towards the bar. Try doing some chin-ups for a few days and then go back and try the pull-ups again.

Deadlift

The deadlift is a classic weight training exercise and like the pull-up, targets the entire back. It’s however notorious for causing injuries when done improperly. Putting that aside there’s no better exercise to stabilise your back and gain some muscle.

How to do it: If this is the first time you’re attempting it, don’t put too much weight. Your starting position will be feet, shoulder width apart. Bend your knees to reach down and grab the bar without bending over. Lift the bar with your hands slightly lesser than shoulder width (markings on the bar will indicate where you should hold). Now raise the bar slowly till the hip level and then bring it back to your shin. Remember you are supposed to lift the bar using your legs, hips and other muscles and not your arms.

Muscles targeted: Entire back, chest, hips, hamstrings, quadriceps, abs, biceps, legs, hips and abs

Expert tip: This is one exercise that has to be done properly to avoid injuries. While lifting, you must remember not to use your arms so it becomes a push-pull exercise. You’re supposed to lift the bar with your back and leg muscles. Always keep your back straight while doing the exercise and also while lifting, keep in mind that you have complete control while lifting and lowering the weight.  Stop immediately if the movement feels unnatural.

Two seated row/ Cable row

This is a popular back exercise with beginners and is usually done on a pulley or cable machine which is available at most gyms. It’s a basic beginner exercise that targets all the back muscles and helps you acclimatise to the movements required for more complex back exercises.

How to do it: Sit bent slightly forward on a seat or a bench and grasp the cable attachment and place your feet on the vertical platform while you keep your hips, back and knees slightly bent. Pull the cable attachment to your waist while you push your chest forward while arching your back. Return to the original position until arms are extended and shoulders and lower back flexed forward. Repeat it.

Muscles targeted: Entire back, biceps and triceps

Expert tip: If this is your first time to the gym, start with a light weight to allow you lower back to get adapted to the motion. Try and keep control over the motion so that there is no jerk during the movement and you don’t pause or bounce during the lift.

Lat pull-down

A classic cable exercise, the lat pull-down’s great for beginners. It’s usually done on a pulley or cable-machine available at most gyms.

How to do it:  This exercise is usually done with a wide-grip but no too wide so that it restricts your movement. Sit on a stool and use a wide-bar or a lat bar. Make sure that you can grip the bar while sitting so that you don’t over-extend. Keep the back slightly arched and chest puffed while doing this exercise. Bring the bar down to your chest level and then extend your arms completely and bring it back.

Muscles targeted: Lats, shoulders and arms

Expert tip: A common beginner mistake is locking your head and neck which can lead to stiffness. Also make sure that you’re not straining your spine while doing this exercise.

Hyperextension

This is a back exercise which is usually done with a piece of equipment called the Roman Chair also called a hyperextension bench. Most gyms have this equipment; it’s basically an inclined gym bench with platforms to lock your legs – in some gyms it’s also called the hyperextension bench.

How to do it: Just lie down face forward on the bench and lock your ankles properly. You can either cross your hands around your chest or keep them behind your head. Bend over as far as you can while keeping your back straight and then come back to the original position.

Muscles targeted: The major muscle targeted is your lower back and it also works your glutes (buttocks) and hamstrings.

Expert tip: When coming up make sure you don’t go beyond the point where your back is straight. Try to keep as smooth a motion without any jerks whatsoever and don’t swing your back.

T-bar row

The T-bar is a machine that’s present in most gyms. It usually has two platforms for your legs and a long bar with two small handles. It will be easy to spot.

How to do it: Keep your feet firmly on the ground and using a narrow grip, hold the bar slightly off the ground while keeping your back straight and knees bent. Lift the bar towards your body with your back while squeezing the shoulder blades together. Lift the bar until it almost touches your lower chest and repeat the exercise.

Muscles targeted: Middle back, biceps and shoulders

Expert tip: Make sure your back is not arched while doing this exercise. Try and stay in the bent knees position throughout the exercise and don’t move your lower body.

One arm dumbbell rows

This exercise is usually done on a bench with one knee and arm on the bench and the other foot on the floor. This is an alternative exercise and targets only one side of the back and you’ve to repeat for both sides.

How to do it: Say you start with your right arm. Keep your left knee and left hand on the bar and the right on the ground. Keep your face straight and back arched. Pull your shoulder blade back while keeping your arm straight and pull the dumbbell as far up as possible and then slowly lower the dumbbell. After you’ve done the desired numbers of reps, switch sides.

Muscles targeted: Middle back/lats, traps and biceps

Expert tip: Always look straight while performing this exercise as this will help keep the back straight. Keep the upper half of your body completely fixed while doing this and don’t let your shoulder drop. Make sure you’re pulling using your back muscles and not your forearm.

 The aforementioned exercises are in no way an exhaustive list of back exercises but they should be enough to get you started and build a back that’ll be strong enough to stabilise your spine, give you a better posture and not feel embarrassed if you need to take your shirt off! 

 But the truth is that weight training benefits everyone – men, women, elders and even children (above 13 and not hardcore weight training). You can’t get that well-toned or defined look without strength training. It’ll help you bulk up and/or tone the neck, chest, shoulders, biceps, abdomen, forearms, thighs, calves, triceps, back (upper, middle and lower) and hamstrings. It’s equally important for weight gain, maintenance, shaping up or weight loss.

 Benefits of weight training

For those looking to lose weight, weight training helps build lean muscle (which promotes faster weight loss). It also boosts metabolism and helps tighten the skin. It ups testosterone levels which is a key fat-burning hormone besides keeping a host of cardiovascular diseases at bay.  It prevents sagging skin (this can be a very embarrassing problem for weight losers), helps target stubborn areas like inner thighs or abdomen, builds muscle strength and endurance and improves your posture. Quite simply as I discovered, it’s impossible to lose weight effectively without it.

 For those looking to gain weight, weight training is as required as for those looking to lose it. People who are usually thin are called ectomorphs and they have a very high metabolism which means that they tend to burn up calories faster than the rest of us. For them, weight training combined with a proper diet is necessary to bulk up.

For women, it can keep osteoporosis away, improve flexibility, posture, strength, endurance and also improves cardiovascular health. And women who are scared that they will start looking like muscular caveman can rest assured that will never happen. Muscle hypertrophy, the kind we see on male bodybuilders is usually fuelled by testosterone. A woman’s body on the other hand secretes only about 1/100th of the amount of this hormone and unless a woman takes steroids, it’s impossible for her to look that bulky! Read more about benefits of weight training for women.

 For older people, weight training helps slow down muscle mass loss that comes naturally with age. It also increases bone density which can help prevent the onset of age-related diseases like osteoporosis and arthritis.Now that you’ve read about all the health benefits, here are some tips you should keep in mind before you start weight training:

1.       Consult a physician

Before you start any new fitness regime, it’s vital to consult a physician and get a total health check-up. Make sure you don’t have any heart problems or conditions like diabetes which can affect your workout and diet.

2.       Get a professional trainer

If this is the first time you’ve ever set your foot in a gym it would be a good idea to get some professional assistance. Weight training is all about proper posture and form and you need a professional to show you how it’s done. Posture refers to the position you take before you start and form the movements you make during each exercise. Improper posture and form can lead to variety of injuries, the most vulnerable areas being the lower back and shoulder areas. Also there are a variety of different ways to go about it – machines (for various body parts), dumbbells and barbells and you need a trainer’s help to navigate the gym in the early days.

3.       Warm up before and stretch afterwards

Not warming up properly before weight training could lead to injuries. Spend a few minutes warming up before you start exercising. It should ideally target the muscle group you’re going to target. For example, if you’re going to do lower body exercises, do some squats before. Basically, you’re giving your body a chance to experience the stress you’re going to put it through so you’re ready for it. Stretching afterwards will loosen up your muscles and prevent injuries. Failure to stretch also coincides with cramps and delayed onset muscle soreness (DOMS).  

4.       Start slow

Do not start with heavy weights. It takes time to gradually build up your strength. Initially, you should look to learn the basics and do light weights. Since you’ve never moved those particular joints before, it will take time to master. Slowly, they’ll become more flexible and you can gradually up the number of sets and reps you do.

5.       Get proper rest

One of the aspects of strength training that’s often ignored is the rest phase. It’s vital to recuperate your muscles so that the wear and tear caused by strength training can be repaired. To begin you with you should only do strength training three days a week and do cardio on the others.

6.       Proper diet

One of the most important facets of strength training is a proper diet. It’s not just about what you eat, but when and how much. For example, you should immediately have something after your workout to help repair the muscles (protein shake). Since weight training essentially means your muscles go through a lot of wear and tear, adequate proteins are required to repair them. For this you need a diet high in protein. Some food items you should definitely eat while weight training is turkey, chicken, fish, egg whites, etc. Don’t fret if you’re a vegetarian you can easily make up for your protein requirements through dry fruits, pulses, sprouts, dal, groundnuts, etc.  You can also increase your protein intake with whey protein shakes.  However, don’t neglect other food groups like carbs, fibres or fats. Consult a dietician before you start out to help you customise the perfect diet.

 All said and done there’s far more to weight training that’s been mentioned here but it’s surely enough to get you started. Go pump some iron. We will soon follow up with workouts for the various individual muscle groups like the back, chest, biceps, triceps and lower body. 

Also read: Exercises for a sculpted back

Location

Never ever pick a gym that is far away. Your gym should ideally be located near your home or office. It should be easily accessible at all times. If you have to travel for long to reach your gym, the chances are that you’ll soon start finding excuses not to go there.

Facilities

This is the first thing you’ll be shown the moment are given an introductory tour. Every decent gym should have the following – treadmill, elliptical, spinner, stationary cycle, rowing machine, stepper, free weights, weight machines and abdominal machines (most gyms have more than one kind). These are the very basic facilities you should look out for. Don’t be fooled by gyms which have more than one variety of similar machines. The aforementioned ones are enough for a good workout. You should check for their condition and maintenance. Also try and visit the gym during the time you’d want to regularly workout so you can gauge how crowded the gym is at that moment and if the machines and equipment are available.

It would also be a wise idea to take a closer look in the locker room to see if there is enough locker space to keep your belongings. You should also check the condition of toilets, steam room, massage room (if any), etc.  Besides basic hygiene, good maintenance of the aforementioned facilities will give you an insight on the gym’s overall efficiency and maintenance-levels.

Personnel

More than the facilities a gym’s credence is determined the quality of personnel they hire. Check how good the trainers, dieticians and other staff members are. There are some easy ways to do this.

Most gyms have trainers of two varieties – personal trainers or general fitness instructors. The moment you enter a gym you can see whether they’re paying attention to clients, giving them instructions, checking their postures or just milling around talking among themselves. Good ones will never do the latter. Their physical condition will also be a yardstick. Good trainers will always be physically fit themselves.If you intend to opt for a personal trainer (you should if it’s your first time), ask the management to give you a trial version with him. The rapport you share with him/her is very important, so you should try and get to know the person. In case of dieticians, you should ask for their credentials and see whether they have done an accredited nutritional course which allows them to practice as nutritionists or dieticians.  

 Crowd

Another important feature of any gym is the kind of crowd that hangs out there. If you observe any regular gym-goer, you’ll realise that they tend to develop a close personal bond with others who work out there. This helps build a sense of camaraderie among them and in the long run your gym crowd will become your support group which will help you follow a healthy lifestyle.

Offers

Before you settle on a gym, always compare the prices. Most gyms will have a variety of saver deals – couple offers, discounts at different times, various weight loss packages and a variety of other offers. Don’t get fooled by them. Always compare them to basic offers (yearly membership). I will give you an example. A gym offered me a yearly membership fee and a 30 kg weight loss package for Rs 30,000 for a year. It also had a five kg package which cost just Rs 15,000 and the yearly membership fees were somewhere around Rs 10,000. The weight loss packages usually have some free dietician meetings and massages thrown in. But to be honest I never found them useful and they were a waste of money. Plus the 30 kg weight loss package offers nothing different from the 5 kg package. So be very careful about offers from a particular gym because they usually give the same service irrespective of what various offers say.

 Different programmes

Another thing you should check before joining a gym is what different alternatives they offer to your run-of-the-mill cardio machines and weight training. Many people tend to get bored with regular workouts and these sorts of group activities not only breaks the monotony but also helps you broaden your horizon and find more exciting ways to stay fit. Look out for separate classes for activities like aerobics, spinning, power yoga, Pilates, etc. Check if they’re being offered by professionals or the regular gym instructors. If it’s the regular gym instructors, the chances are they aren’t very good. Another thing you should keep in mind is whether these classes are part of the package the gym offers.

But the most important thing you’ve to realise is that the gym or fitness trainer is not going to be the deciding factor for you to achieve your fitness goals.. Before you join a gym, you have to make sure that you are in the right frame of mind. The choices you made before should have no bearing on your present state of being. Different people have different expectations from a gym – some want to lose weight, some want to gain weight, while others simply want to get fitter. Whatever your goals, you need to make sure that  nothing, absolutely nothing comes between you and your work-out.