Shed some fat, tighten up & feel a glow!

Wake up!
Have a low fat smoothie, milkshake or yoghurt and some fruit.

Power walk
Put on your walking shoes and go for a power walk for 30 minutes six days a week. Walk at a fast non-stop
pace. Burst into two minute jogging intervals after every five minutes of power walking.
This will get you fat burning and skin glowing.

Snack time!
Wholegrain toast with a low fat spread, a boiled egg or nuts

Lunch
Pick a wholegrain sandwich with a low fat filling of your choice or
Chapatti, veggies and dal.

Snack again!
Raw veggies with a low fat dip or a handful of nuts.
Tighten and tone
You will need a pair of hand held dumbbells (2-3 kgs each) or heavy water bottles that are easy to hold.
Warm up with five minutes of jogging and follow up with the exercises outlined in the following pages four
days a week.

1. Lunges
Hold the weights by your sides. Take a large step forward with the
right leg. Lower your body by bending both knees (don't bend at the
hip or back) while keeping the back straight. Make sure your right
knee stays in line with the ankle. Focus your weight on the right leg.
Then press your right heel in the floor and push yourself up.

Do 12 to 16 reps and then repeat with the left leg going forwards.

2. Heel raises

Hold the weights by your sides. Come up on your toes getting your heels off the floor.
Then lower down and just before your heel touches down, lift up for the next rep. Do 16
reps.

3. Squats

Stand with your feet hip distance apart. Extend your arms
in front of you at shoulder height. Slowly lower your
body by bending your knees and pushing your hips back,
being careful not to let your knees go forward.

Try to get your thighs parallel to the floor. Then press the
heels into the floor and come up to standing without
locking your knees. Do 16 reps.
4. Push-ups

Lie face down on the floor. Place your

hands outside your shoulders. Push yourself
up into a plank position. Lower down and
push up for the next rep. Do 12 to 16 reps.

5. Reverse flyes

Stand in a lunge -- bent over position. Hold the

weights and hang your arms down. Lift your rams up
to the sides in line with your shoulders. Squeeze your
shoulder blades together. Slowly lower the arms. Do
12 to 16 reps. Make sure your chest stays parallel to
the floor all through.

6. Lateral arm raises

Stand, holding dumbbells at your thighs, keeping your

elbows soft. Raise both arms to the sides till they are
in line with the shoulders. The wrist, elbow and
shoulder must all be in one line. Lower down. Do 12
to 16 reps.
 7. Bent over rows

Stand in a lunge -- bent over position. Hang the

dumbbells down by yours sides. Bend the elbows and
lift the weights towards your waist and lower down.
Imagine picking up 2 heavy suitcases.

Do 16 reps.

Do these exercises six days a week:

1. Swimming

Lie on your tummy. Extend both arms in

front of you. Now raise your right arm, your
chest and left leg while squeezing your
back. Lower and then lift your left arm and
right leg. Keep alternating sides. Do a total
of 20-24 reps.

2. Oblique crunches

Lie on your back. Bend your knees and

place your feet flat on the floor. Bend
your elbows and link your fingers behind
your head. Let your hands take the
weight of your head. Relax your head
and neck. Now raise your upper body
Squeeze your abs and twist to the left so
that your right shoulder reaches towards
the left knee. Lower down and repeat. Do
12 to 16 reps, then change sides.
 3. Plank

Get into push up position and hold it for 20-

30 seconds. Then drop and lift the knees for
8-12 reps.

Stretch!
Round off your workout by stretching out all the muscles.
Lie on your back & stretch your body by pointing your toes and pulling your arms up.
Sit up and do a toe reach.
Link your fingers behind your back & raise the arms as high as you can without leaning forwards.
Lie on your tummy. Bend your knees and pull your heels into your hips with your hands.
Finally stay lying on your tummy and take your arms and legs away from your body. Turn your head to one
side, close your eyes and relax!

Dinner time!
Soup
Salad
Lightly cooked fish/chicken/lentils/soya/tofu
Keep it light and eat three hours before you hit the bed

Water
Have 1-2 glasses of water in between meals and snacks. Keep yourself well hydrated before, during and after
exercise.

Sleep
After all that hard work, give your body a good nights' sleep to rest, build and recover.