For a fit & fab you

No two people are the same and no one is perfect. Everyone will have some flaws and right exercises and nutrition can help better your worse. Don’t set expectations too high. Remember exercise doesn’t make you perfect, but it will surely improve your present shape. It’s a good idea to figure out your body type. Knowing which of the four basic body types you’re closest to will help reach your goals.
— The writer is a body transformation expert

For Body Type: Wide shoulders, hips and a narrow waist (Workout Plan)

1. Monday: Circuit-train. Do your strength workout, but add a two-minute cardio burst between each move.
2. Tuesday: Brisk walk for 30 minutes.
3. Wednesday: Off
4. Thursday: Cardio 30 to 45 minutes and strength-train.
5. Friday: Off
6. Saturday: Circuit-train as done on Monday
7. Sunday: Cardio for 45 to 60 minutes and also include several sets of 30-second sprints.

Exercise: Use moderate heavy weights and do three sets of 10 repetitions of the following exercise, followed by 30 repetitions of front raises with triceps press.

• Reverse lunge with rotation for legs, butt and oblique.
• Stand with feet hip-width apart
• Hold weights on shoulders
• Lunge behind you with left leg.
• Return to starting position, lifting left knee; rotate torso to left.
• Lower and repeat on right side.

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For Body Type: Thin arms and legs and ample middle, you will typically have a flabby midsection and you tend to gain weight easily, especially around the middle.
Workout plan

1. Monday: Brisk walk for 45 to 60 minutes and strength-training
2. Tuesday: Do interval training Walk for one-minute run for two minutes. Do this for 30 minutes.
3. Wednesday: Do any cardio, 30 to 45 minutes.
4. Thursday: Walk briskly for 45 minutes and strength-train.
5. Friday: 30 to 45 minutes of cardio
6. Saturday: Strength-train.
7. Sunday: Off

Exercise: Include compound moves to tone abs while adding definition to your arms and legs. Use moderate weights and do 3 sets of 12 to 15 repetitions to blast fat, especially around the belly. Squat thrust with push-ups for legs, butt, abs, chest, shoulders, arms stand with feet hip-width apart.

• Keep hands on the floor.
• Then jump back into a full push-up position.
• Do one push-up then jump feet back between the hands.
• Repeat.

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For Body Type: It’s a petite upper body and a heavier lower half workout. The most likely area where you will be flabby is at the hips, thighs and butt. Your regime should be to add definition to upper body and lose fat in the lower body. (Workout Plan)

1. Monday: Walk 45 minutes.
2. Tuesday: Cardio for 45 minutes; strength-train.
3. Wednesday: Off
4. Thursday: Cardio for 45 to 60 minutes; strength-train.
5. Friday: Run/walk intervals: Run 3 minutes, walk 2 minutes. Repeat 6 times
6. Saturday: Cardio for 45 minutes.
7. Sunday: Strength-train.

Exercise: Use heavier weights and fewer reps of 6-8 and work on your upper body to build muscle and create symmetry with your lower half. Chose light weights and more 12 to 15 repetitions to sculpt lower body. Do three sets of the following exercise, followed by 40 squats and lunge combination.

• Lateral raise works shoulders
• Stand with feet hip-width apart.
• Hold weights on either with palms facing each other.
• Lift arms out to sides to shoulder height
• Lower and repeat.

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Body Type: Narrow through the hips, torso, and shoulders. It is best to include a lot of weight training routines in your fitness regime and build muscle.
Workout Plan

1. Monday: Strength-train your lower body
2. Tuesday: Off
3. Wednesday: 30 minutes cardio and strength-training
4. Thursday: Cardio for 45 to 60 minutes.
5. Friday: Strength-train upper body
6. Saturday: Off
7. Sunday: Walk for 20 to 30 minutes at a brisk pace

Exercise: Goal to add shape to your butt, sculpt your chest and define your arms and shoulders. Do 3 sets of 6 to 8 repetitions followed by 40 squats.

• Bench Press for chest, shoulders and arms
• Lie face up on a step
• Hold weights with arms extended over your chest and palms forward.
• Bend elbows out toward sides until arms are at shoulder level
• Press back to start and repeat.