it’s pretty easy buddy..it’s just the discipline in our eating abits that becomes the toughest…u can have the sambar, dhal etc. but just not rice or may be brown rice , some thing like that… Here is how I would start: Sunday – start will weights for lower body. The key is doing more reps and increasing the weights for each of the rep and finding out ur high point, do 12 reps, then 6 – 10 reps, 7 – 8 reps, 8 – 6 reps, 7 – 12 reps, 7 – 12 reps. Cover ham strings, calves, thighs and ur butt Monday – Cardio – u could run on the tread mill, outside or elliptical or cycling. Do it just for 20 mins. Increase the intensity after each minute. In my case, I start with 5 miles/hr for the 1st 2 mins, 5.5 for the 3rd, 6 for the 4th, 6.5 for the 5th minute, 7 for the 6th minute. For the 7th – start back the cycle at 5.5 and go until the 7 when u complete the 10th minute. Same for 10 – 14 minutes. Now when u enter the last cyle, for the 19th minute increase the intensity to 7.5 – which is my high point and for the 20th minute – bring it down to 5 and end the work out… Tuesday – weights for upper body for 45 mins – cover ur chest, shoulders, back, triceps and biceps. Here too, start with intensity 5 ( whatever u r comfortable with..) – do 12 reps, then 6 – 10 reps, 7 – 8 reps, 8 – 6 reps, 7 – 12 reps, 7 – 12 reps. Wed – cardio Thursday – Lower body Friday – cardio. Saturday – Free day Alternate weeks, u will twice of upper body and lower body… Now comes the food – u have to eat 6 times day in interval of 2 hours. And should have equal portions of proteins, carbs etc…here’s what I do: Breakfast – oats with fat free milk, omlette with egg whites 10.30 snack – a protein shake or a bar Lunch – a chicken sandwich or turkey with wheat bread, or rice, sambar and vegetables. Key – rice should not be more than palm ful. 2.30 snack – a fruit with some cottage cheese or sundal or anything where I get some proteins Dinner – picak anything like that of lunch – get away from dosai, idlis for a while. Chappatis with no oil, dhal and vegetable wil be good 8.30 snack – a fruit or a protein shake… Make sure u have a goal before u start the program – either toning down , losing weight or burning fat so it is easy to measure. Buy a good weighing machine which is reliable and consistent. U can thank me later…..