Bangalore: Far too many persons overweight or just not fit enough, find excuses to put off joining a gym; or even working out at home or to go jogging in the neighbourhood park.

"Once the first step has been taken and you have started working out, things become easier... you even enjoy the visible results, as quickly as in four weeks,'' says Bijou John, trainer at a gym in Indiranagar.

There may be genuine reasons such as long working hours or shifts and a stiff knee or weak low back.

Custom-made

Exercises can be devised to cope with small physical problems such as bad knees. As for working hours, gym trainers suggest using the lunch break, the first half to work out and then head for lunch.

Your appetite and digestion will be better and chances are, like in many big companies today, you have a gym on the premises.

"If you plan for a lunch-break working out, do have a good, nutritious breakfast so that you have enough energy in the middle of a working day.

"Go easy on the cereal and bread and if you are allowed to, do have eggs or other high protein food in the morning,'' he suggests.

The mid-morning habit of high glucose refreshment such as a chocolate bar or coffee or tea with too much sugar may actually slow you down. "After the mid-day workout, a good lunch brings the energy levels back. Dal and chapatis, salads, chicken or fish are ideal and will help keep the weight down and the calories you have exercised away, stay away.

"Food or beverages high in Vitamin C, like a glass of orange or lime juice, will keep away muscle fatigue besides improving your fitness,'' says Natasha Singh, trainer at a health club.

At the gym itself, you start with lighter weights to start with; 10 kg is good enough for a beginner with enough repetitions.

It also helps to train the upper body and lower body on alternate days, if time is a constraint.

Most health club or gym trainers will show you how to avoid too much strain on your weak areas such as knees, elbows and ankles till you overcome the stiffness or soreness in those areas.

Consulting your doctor is advisable if any muscle pain persists during or after an exercise session.

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