Two piece and perfection!

The summer heat is at its peak. What's the first solution that pops into your head to beat the heat? Jump into the pool? Swimming becomes 'the' ultimate summer activity, rain dances in your backyard become a common occurrence and pool parties the social norm; have you noticed that everything suddenly revolves around water?

But for that, you have to get into that swimsuit first. Yes, dipping into that pool with shorts and a tee sucks. This is your golden moment to show off your chiselled body that you worked so hard to maintain. Oh wait, you haven't been? What do you do then? Here's your time to get back into shape. Those boring black one piece swimsuits are so passé, the string bikini has finally made an entrance into India, so bask in them!

Sweat it out, baby!
Granted that there is slim impetus to really push ourselves to work out in this heat. But we live in a tropical country. So we can't possibly not work out for most of the year. Schedule your workout at sunrise or sunset, since it's cooler then. Avoid working out between 10 am and 5 pm at all costs. Use the outdoors this time of the year since come monsoons, and we'll be forced to proceed indoors. Walking, jogging, hill-climbing or cycling are some fun outdoor activities. Allot just 45 minutes a day. Dancing is also a good option, and with Delhi abounding in various types of dance studios, choose what is most appealing to you. If you just can't do without those dumbbells, pick a gym with an AC and you'll be just fine.

Don't give up!
Most of us feel super motivated when we sign up for anything, but get bored or tired within a week. Take pains to stick to your regime. This trick always works for - stick a poster of Cheryl Cole/Angelina/Beyonce on a wall in front of your bed, so that it's the first and last thing you see in the day. Having a constant reminder of your benchmark subconsciously keeps you going. Workout buddies are highly recommended. Get your spouse/friend/sibling to join in with you. That way, when you're not up to it sometimes, he/ she can coax you and vice versa; just make sure that your partner isn't slower than you. Choose someone who's slightly faster/has more stamina than you so that you push yourself a notch higher to keep up.

Dive in
Abhimany Sable, fitness guru, hands out some expert tips. He says, "Take extra precaution to keep yourself constantly hydrated in the summer. We keep losing precious mineral salts and it is really important to replenish those with electrol, glucose or nimboo paani. Keep guzzling water throughout the day. That way, you will also eat less. Keep your meals light and small and let the quantities reduce from breakfast to dinner (lightest). In this humidity, minimise your workout to small bursts, high intensity but short - like a sprint for 20 minutes instead of jogging for 45 and most essentially, change your workout every four weeks. Don't let your body get accustomed to any one type of workout, and you'll see how you steam it up in that bikini."

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Grooving at the gym

If you're in a gym, chances are you'll be pumping iron while listening to music, perhaps even from a DJ! While some experts feel pulsating music can motivate you for a workout, others feel it is a distraction and takes the focus away from exercise. Shelly Mahajan, a fitness freak, hits the gym every day in the morning with groggy eyes, but the music helps her to get into the momentum.

Music is an essential part of a gym and with a growing demand, most gyms these days have live DJ sessions or international music to make the workout a fun session. Nicholas Kraal, business development manager of a fitness firm, says music is a great motivator. "We have a dedicated DJ booth and professional DJs spin music from 6 am to midnight. Equipped with the latest collection of music, our DJs also take music requests and play fun, fast-paced, pumping music to motivate and excite our members during workout sessions," said Kraal.

"Certain classes require specialised music based on beats. Aerobic instructors use music to keep the 32-count (32-beats per minute) or 120 beat per minute. A high impact class can even have anything between 130-140 beats per minute," said Althea Shah, general manager (operations) and fitness expert at a popular gym. "There are aerobic songs for every decade, pretty much from the 1940s through the 1990s. Classes sometimes cater not by age but by musical taste with beach, jazz, hip-hop, Latin, classic rock, country, Broadway, classical, club, and disco aerobic music," he added. Shah also points out that the reception area, spa and changing rooms have soft music playing while the workout area has fast-paced music.

Some people prefer listening to their own collection while gymming and Amit Nigam is one of them — he prefers to bring in his own iPod for a workout. "There are times when you get bored of the same beats or music and if you love a particular music genre, listening to another one can be torturous," he said.

And there are a few who like to watch TV while working out and Kraal says it is a matter of personal choice.

"Watching TV or listening to personal music while working out is a personal choice and we respect that. Some members may find it more motivating to listen to a personal play list while others prefer TV as it helps them to take their mind off the physical exertion," he said. "The iPod can be clipped on to your arm or T-shirt. It is tiny and so can be totally forgotten and you can workout without worrying about your headphones being dragged from your ears every 30 seconds," he added.

But there are some who don't like any distractions while gymming. Personal trainer Aashu, who has been in the profession for over 14 years, prefers to train without music or television and doesn't agree with the 'music motivational' theory. "Listening to music or watching TV is just a way of getting distracted and not giving 100 percent to your workout and this affects results," he said. What happens when you are listening to your favourite music? Half your mind is enjoying it, and the other half is trying to get the posture right — so the focus that one requires in a workout is not there. People believe music motivates them, but does it actually? "Why does one need music to motivate one for a workout? This is a clear indication that they are not enjoying their workout and doing it just for the sake of it. They need to change their workout, not music," he added.

Another fitness expert, Tasneem Zaki, also agrees with Aashu. "I believe when you are doing cardio, it is good to listen to music because it helps to distract attention from the speedometer. But if you are doing weight-training, free-hand exercises or floor exercises, it's always better to switch off the music," he said.

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Boost your energy with basketball

Summers are an ideal time for playing outdoor sports. Apart from being fun, they also prove beneficial in inculcating team spirit and honing sportsman skills. One such game to choose from is basketball.

Established as the second fastest and one of the widely viewed sports in the world after cricket, the sport has evolved over the years. Several variations in the game today has categorised it as casual play. But competitive basketball is still played according to the set norms. Basically the game involves the common techniques of shooting, passing and dribbling. The players are set according to specialised positions. The object of the game is to outscore the opponent player by throwing the ball through the opponents basket from above and preventing the opponents from doing so on their own. The scores are called 'shots'. And the only pre-requisites are a basketball, good pair of sneakers, shorts and a jersey.

Talking about the sport coach Rajesh Chiplunkar says, "It is a highly competitive game and requires a lot of vigour and self-control. As it involves stretching, jumping, bending, running and also sprinting, it is a very effective form of aerobic exercise. It also inculcates a fighting spirit as the players are competing against each other."

So all you sport enthusiasts, what are you waiting for? Pick up your gear and get going.

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6 Tips to kick start weight loss

Now experts from the Fred Hutchinson Cancer Research Center can help you stick to that New Year's resolution of losing weight if you just follow these six tips.

1. Keep moving each day: all it takes to see a weight-loss benefit is 30 to 60 minutes of aerobic activity daily.

"You don't need to be athletic. Just brisk walking or dancing to your favourite music or using an aerobic exercise machine like a stationary bike or treadmill is all you need to do – just try to do it each day," said Anne McTiernan.

"You can break it into 10- or 15-minute sessions throughout the day to get the weight-loss benefit," she said.

2. Keep a food journal: "By spending a little extra time to write down everything you eat and drink, you'll be able to see where extra calories sneak in," said Caitlin Mason, an exercise and health researcher in the Public Health Sciences Division of the Hutchinson Center.

"There are lots of good online tools that can help estimate the calorie content of common foods and track your weight loss progress over time," she said.

3. Set realistic goals: "For long-term success, aim for a slow, steady weight loss of about 1 to 2 pounds a week. No one wants to lose weight only to gain it all back – and often more – a few months later," said Mason.

4. Set specific goals: set several smaller but more specific goals, such as eating five servings of vegetables per day, taking a 15-minute walk at lunch each day or drinking six glasses of water per day.

"Adding healthy behaviours to your routine is often easier than telling yourself 'don't do this' or 'don't eat that,'" Mason said.

5. Don't let one slip-up derail your efforts: "Don't throw your entire routine out the window after one bad day. Instead, try to identify the specific barriers that got in your way and think through strategies to avoid such challenges in the future," said Mason.

6. Practice yoga: regular yoga practice and weight maintenance and weight loss are related, according to several studies.

Researcher Alan Kristal found that regular yoga practice is associated with the prevention of middle-age spread in normal-weight people and the promotion of weight loss in those who are overweight.

A follow-up study published in 2009 found that regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to be obese.

"These findings fit with our hypothesis that yoga increases mindfulness in eating and leads to less weight gain over time, independent of the physical activity aspect of yoga practice," Kristal said.

"Mindful eating is a skill that augments the usual approaches to weight loss, such as dieting, counting calories and limiting portion sizes. Adding yoga practice to a standard weight-loss program may make it more effective."

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Ways to get these fab abs

Cut back on your sugar consumption. It will make a whole lot of difference on your waistline.

Stay away from junk food. They contain processed salts that do nothing in enhancing your abs.

Snack on fruits and nuts instead of chips and chocolates.

There are aerobic exercises especially for abs that you can do for thirty minutes for five days week.

It is important that you workout your abs but first you need to learn the right technique of the exercises.

Half crunches are more effective in toning abs than full, complete crunches.

While doing sit-ups, cross your hands on your chest instead of holding them behind your neck. There are chances of spraining your neck.

Ensure that your neck is in line with the torso. Bending the neck instead of raising the torso is going to cause more harm than good.

Your movements should be slow and controlled. Don't rush through your workout.

A sure-shot way of making your workout interesting is by adding a variety of exercises for your upper abs, lower abs and obliques.

Rest for at least 20 to 40 seconds between repetitions.

When you get used to a certain workout regime, its time to upgrade. Introduce more sets and up the level of intensity in your exercise.

You must breath right to get the desired results. Remember to breathe out while your making the contraction and breath in when you relax. Breath out through your mouth and always concentrate on your breathing.

For a better result, always workout your abs with your legs and knees bent instead of stretched straight.

Working out your abs strengthens your lower back, automatically alleviating any lower back problems.

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Easy ways to exercise through injury

When you've finally got a good fitness routine going, and injury strikes just when you're enjoying it,

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Get your kids to be in shape

Here's how you can keep your kids healthy and in shape.

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Be creative, make exercising fun

 Exercise does wonders for our mood, boosts our energy levels, and has a myriad of benefits to the heart.

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Exercises for blood circulation

People who lead an inactive lifestyle need to not only stay fit and healthy but also improve their blood

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Brief bursts of exercise curbs obesity

New research suggests that short bursts of exercise may be better than long drawn-out PE classes in fighting

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Want a shapely butt? Here's help

Want to have the perfect and shapely butt a la Hollywood star Jennifer Lopez and Bollywood's very own beauty Malaika Arora Khan?

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Don’t follow star workouts blindly!

The hot bods flaunted by tinseltown stars are great for inspiration, but don't go about aping their workouts blindly. We tell you what could go wrong....

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Zumba your way to fitness

Zumba, an aerobic dance fitness routine set to South American beats, is a brand new way of getting fit

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Bodyweight workouts for fat

In the last 2 decades or so, gyms have become a rage in urban India. Young Indians battle their

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Chocolate healthier than fruit juices

There are many reasons that make it relatively easier for one to lose weight during summers. Firstly,

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Bursts of exercise help keep weight off

Just because you're going out for dinner with friends or family on the weekend doesn't mean you have to gain those extra kilos.
According to an expert, if you plan ahead, you can fill your week with extra little bursts of exercise and cut back your calories here and there to counteract your high-calorie plans for the weekend and help maintain your weight through the holidays.

"There are a lot of different ways to try to increase your levels of physical activity in your daily routines," said Michael Berry of the Wake Forest University.

"During the holidays, you may be taking in extra calories and having less time for exercise, so it's probably more important to add these types of activities daily. Remember, 500 calories can mean five miles of running," said Berry.

In addition to your normal exercise routine and physical activity, try taking the steps instead of the elevator or talking a walk at lunchtime - you can even take a five-minute walk every 30 minutes to burn some calories.

And, if you can, he suggested increasing your daily, 30-minute workout by about 10 minutes to help counteract the weekend's indulgences.

Then you need to think about your buffet strategy once you get to the party, said Gary D. Miller.

"You won't want to overindulge, but you don't want to deny yourself, either. I'm all about living and having a good life, so keep things in moderation and don't skip the things that bring us so much pleasure this time of the year," he said.

And when the holidays wind down, don't despair if you've added a couple of pounds. Most research has said that you will pick up a pound or two, said Miller.

Just keep following your pre-holiday strategy of adding bursts of activity to your schedule every day and watch your calories for a month or so, and you should get back on track.

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Four gym evils to keep away from

Your gym trainer insists on giving you personal training; he gets up, close and personal trying to help you perfect the squat/crunches or a so called gym buddy starts texting a bit too often .

If you've faced these situations in your gym, chances are they are warning signs! Sooner you deal with them, better it's for you.

The obsessive trainer
Such trainers start by acting super friendly (and helpful) and instantly gauging your fitness goals. Taking advantage of your need to achieve these fitness aims, they embark on their own trip. IT professional Vibha Sehgal shares her experience. "I have worked out with various personal trainers. And I was always of the opinion that gym trainers are harmless souls who are just trying to help us achieve our physical goals. Until one day I met one in my new gym. He became too friendly and personal which I didn't mind initially, since he was a competent trainer. But I guess I gave him a wrong signal and he started acting obsessive. He started calling me at odd hours and would taunt me if he spotted me talking to anyone else in the gym. It got a bit too much and I shortly changed my instructor."

The groping instructor
These are the most dangerous of the lot and should strictly be kept at arm's length. They try to feel you closely on the pretext of instructing you. Shikha Sharma shares her ghastly experience, "I found this really good instructor in my gym. Two weeks under his training and I experienced a remarkable difference in my fitness level. But I realised eventually that he always tried to touch my private parts. Initially, I tried to turn a blind eye to his ways, since I was getting close to my fitness goals. But I think that gave him a boost. Once he crossed all limits when he tried to kiss my back and press his private part on me. I was taken off guards. I never returned to that gym again."

The naughty gym buddy
You guys became friends in the first few days of your joining the gym. You soon exchange numbers and thereon he's been picking you up from your place and dropping you back from the gym. Along the way, you start sharing fitness tips. It seems alright till he breaches the comfort level. "Over a short period of time Milind, my ex-gym buddy and I became friends. Since he used to stay close to my place, we started travelling to the gym together. Things were okay till our relationship was restricted to my gym hours, but soon he started to demand that he wanted to meet me outside the gym. On two occasions I found him waiting outside my place. With time, his behaviour got over bearing and soon my boyfriend started to feel uneasy. Finally I had to show him his place. It involved a lot of unpleasantries, but I think it was important to nip the bud in its nest," recalls call centre executive Sugandha Vig.

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Getting married may help you lose weight

Want to shed those extra pounds? Well, then all you need to do is get married - at least that's what a new study suggests.

According to a poll of 3,000 married women, more than half of brides lose 1st 2lb in the run-up to their wedding.

And one in 10 brides-to-be slims down by 2st or more, the study found.

The research also showed that another one in 10 deliberately orders a wedding dress in a smaller size, hoping to be able to diet into it.

"Brides want to make sure they look their best," the Daily Express quoted a spokesman for Appesat appetite suppressants, which commissioned the survey, as saying.

"They know the photos will be around for years to remind them how they looked," he added.

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Go for your fitness goal

It is very common to start an exercise plan, and then give it up midway due to boredom, lack of time, pressing work deadlines or just sheer laziness.

Tendencies that lead to the abandonment of a healthy lifestyle cause not only weight gain, but also lead to depression, frustration and an acute sense of inadequacy. But adhering to a few simple steps can always help one to maintain an exercise plan or fitness regimen.

Researches have shown that people who exercise first thing in the morning are more likely to adhere to their fitness and diet plans. So it will help to start early to increase motivation levels Exercising with a buddy is also known to help maintain accountability, besides making it harder to shirk that extra set of crunches. If exercise gets boring, it helps to keep oneself distracted with music, television or a magazine.

A zingy playlist of cardio-music is a must. Try mixing up the regimen. Alternate between jogging, aerobics, dance, sports and yoga to make exercising fun. At all times, be realistic and set smaller goals. Set a small target at the start of every week — little successes can play a big role in sustaining motivation levels.

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