New year's eve is just around the corner and many of you are planning a getaway or bash for New Year's Eve with a hot date or your spouse. Well, you have a little more than a month to work those biceps and get into shape.

If you want to lose weight, target two to three kilograms only. Anything more than that is dangerous to the body. Focus on cardio. Walk or jog five days a week for 30 minutes. Move fast. The pace has to be brisk for fat to burn. Finish off with some stretching.

Stick with the programme and work hard. The countdown begins!

• A fitness plan for girls

Weight loss diet

Eat at fixed times everyday and have your dinner three hours before bedtime.

Breakfast: Cereal OR wholegrain toast, fruit, eggs (no yolk).

Mid-morning: A handful of nuts.

Lunch: Vegetables, roti, dal and salad OR a wholegrain bread sandwich (no cheese, butter or jam).

Evening: A fruit of your choice.

Dinner: Chicken/fish/paneer grilled or roasted with vegetables and a small portion of brown rice or whole-wheat pasta OR one big serving of mixed lentils, soup and salad.

Exercise routine

~ Pack in three to four days of cardio for about 30 minutes a week. Walk/jog/run. The less the fat on your body the better your muscles show!

~ For those who are not overweight or are lean, sculpt your muscles (not recommended for the overweight)!

~ Hit the gym for some weight training or get yourself dumbbells and a bar bell with appropriate weight (take help from the sports shop sales person to judge the right weight for you. Do about 16 repetitions and if you feel fatigue towards the 16th repetition that is the right amount of weight).

~ Remember to warm up before exercising. Walk or jog for five to seven minutes. Then start with your exercises. Please check with your doctor before starting.

If you have never weight trained before, start with just one set of 12 repetitions and build up to two sets in the second week. Either, work the full body three alternate days in the week OR split it up and alternate upper and lower body. Do the abs and back whenever you exercise.

~ Lower body

Squats with the bar bell.
Lunges with dumbbells 
Calf raises with bar bell.

Click here for details on how to do squats, lunges and calf raises.

~ Upper body

Chest presses
Bent over rows
Overhead shoulder press
Bicep curl
Triceps dips or overhead triceps extensions.

~ Abs and back

Crunches
Back hyper extensions

Round off with stretches.

Before the party

~ Go for a 30-minute walk or jog. You'll feel rejuvenated and look fresh for the evening.

~ Do your weights. It pumps up the muscles.

~ Follow a similar eating plan as above. Skip the junk foods.

What should you wear?

A lean, sculpted physique can carry off anything but nothing skin tight! Too pass�. Try softer fabrics like cottons or knits. For the overweight guys, wear slightly stiffer cottons. Avoid knits since they add bulk. Wear flat front trousers.

Finishing touches

A good pair of shoes.
A nice smelling aftershave.
Clean breath!
Well-groomed hair.
A smile.

In the new year

Resolve to keep up the fitness routine and healthy eating habits. It not only makes you look handsome, but also keeps health problems under check. There's nothing better you can do for yourself than this!