You need to get in shape if you're planning on impressing girls at the beach this summer! Fitness expert Brinda Sapat discusses a fitness regime that will have you looking ripped and rugged!
Burn the spare tyres and unsightly flab first! Fat lies over your muscles and needs to be burnt so that the muscles can be seen, giving you a lean, well-chiseled look. So step on the treadmill, hit the walking track, cycle or swim -- you can also sign up for a group exercise cardio class like aerobics or boxercise. This workout must be done 4-5 days a week, for about 45 minutes non-stop, at a brisk pace.
Chisel & Sculpt!
To attain good muscle structure and definition, follow these exercises 3-4 days a week. You will need a pair of 5-kilo dumbbells. If you can lift more, get a pair of 7 kilos as well.
Lunges
These are for the legs and glutes.
Hold each dumbbell in one hand, alongside your hips. Now step forward with your right leg. Slowly lower your body down by bending both knees, but keeping your back erect. Try to get your right thigh parallel to the floor. Ensure your knee and ankle stay in a straight line (the knee should not come forwards over the toes). Squeeze the right leg and glutes, press the right heel into the floor and push yourself up. Do 16 reps, and then change legs for 16 more. If you are up for it do another set of 12-16 on each leg.
Brinda Sapat is head of the Group Exercise Department at Gold's Gym, Napean Sea Road, Mumbai. Certified with Training Zone & Progressive Fitness (USA), she has been a fitness instructor for over a decade.
Text: Brinda Sapat
Illustrations: Uttam Ghosh
Photograph: Carlo Allegri/Getty Images
Also read: Fitness before planning a pregnancy
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