Guys, score a surfer's body this summer! SlideShow Sponsored By www.yogeeindia.com 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.

Hip Lifts These work the large back muscles (responsible for giving you that coveted V-shaped back!), back of the shoulder and biceps. Get into a lunge position, bending forward slightly. Dumbbells in both hands, hanging down by your sides. Bend your elbows and pull them upward and backward in a rowing motion. Slowly lower the arms back to start position. Do one set of 16, rest and repeat.

Push-ups They work the chest, triceps and shoulder. Lie on your tummy. Place your hands wide apart, in line with your shoulders, elbows bent and fingers facing forward. Now push yourself up on your toes. Your body should be in a straight diagonal line from head, shoulder, hips to toes. Keep your abdominal muscles squeezed to help hold you up. Arms should be straight but not locked at the elbows. This is the start position. Gently bend your elbows & lower your chest towards the floor, all the while maintaining your body in a straight line. The back should not sag downwards. Once you go as low as possible, 'push up' to the start position. Do one set of 16. Rest and repeat.

Shoulder Press This works the top of your shoulder. Stand with a dumbbell in each hand at shoulder level. Your palms should be facing forward. Raise your arms up towards the ceiling. Make sure you don't lock your elbows. Slowly lower to the shoulder. Do 12 reps, rest and repeat.

Bicep Curls Curls work the biceps ( front of the upper arm) and forearm. Stand with dumbbells in both hands, palms facing forward, elbows tucked into your waist. Bend your elbows and bring the dumbbells up to your shoulders. Slowly lower. Make sure you don't lock your elbows. Do 16 reps, rest and repeat.

Overhead tricep extensions Work the back of the upper arm. Stand holding the dumbbell in your right hand and extend it up towards the ceiling. This is the start position. Now slowly lower your right hand towards the left shoulder, making an imaginary semi circle behind your head. Control the weight as you lower. Slowly lift up to starting position. Do 1 set of 16 reps with each arm, followed by a second set of 12.

Shoulder Bridge Works the back, glutes and thighs. Lie on the floor on your back. Bend both knees and place your feet flat on the floor. Keep your hands alongside your hips. Now slowly raise your hips off the floor, lifting them till they are in line with your knees or higher. Squeeze your thighs, butt and back as you lift. Gently lower and just before you touch the floor, lift up again. Do 16 reps, rest and repeat.

Crunches And now for that six-pack! Still lying on the floor, place your hands behind your head. Lift your feet off the floor, with your knees at a 90 degree angle. Squeeze your abdominal muscles tight and lift your upper body till your shoulder blades come off the floor, while simultaneously lifting your hips off the floor. Crunch the tummy hard and slowly lower. Before you release, lift up again. Do 16 reps. Next, let the hips keep doing the same lifting movement while you change the upper body movement. As you come up bring your right shoulder towards the left knee. Lower and then bring the left shoulder to the right knee. Keep alternating sides and do 16 reps. This works your upper abdominals, lower abdominals and the oblique abdominals that criss-cross your tummy.

The right food for rippling muscles Trim out all the fattening foods. Fat storage will camouflage your muscles, putting all the tough exercise work to waste, so steer clear of fried, oily, sweet and heavy foods. The foods that boost muscles include proteins like fish, chicken, cheese, lentils and egg white. Give your body the good kind of calories that come from wholegrain bread, whole wheat pasta, breakfast cereals like oats, wheat flakes or muesli and brown rice. There is also what is known as 'good fat', which is essential to the body, so include fish, olive oil and nuts in your diet. Eat lots of fresh veggies and fruit. Load up on soups and salads. Not only will this keep you lean and trim, but clear your skin and keep you feeling light and fresh. So get with the programme and you'll have the girls swooning!

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