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Your 4 step plan to toned arms

Get rid of bingo wings in four weeks

By Amrita Parekh  June 17th, 2015

Kajal Tejsinghani, executive director of Surfset Fitness India, tells you just how to get a surfer’s sinews without crashing into waves. Pair this workout with nutritionist and founder of The Protein Bake Shop, Rashi Chowdhary’s muscle-building diet for a wetsuit-friendly frame in no time.

Work it out: Inspired by the water sport, Surfset uses surfboards to create an unstable base to tone up your body. Start with the Wave Runners series: “It puts you in plank position, strengthening your shoulders as you try to balance the board.”
Eat right: Blend fruits like pomegranate with yoghurt for a healthy dessert fix.  “Pomegranates reduce the absorption of fat and have multiple cardiovascular benefits,” says Chowdhary.

Work it out: Sign up for the Surfboard Push Up series, which targets the chest, back, biceps and triceps.
Eat right: Help along the fat-burning process by including red pepper and ginger in your meals. Chowdhary recommends this in order to boost your body’s metabolic activity. 

Work it out: Balance the arm workout with the Sup & Surf Stance Squat series to shape up your legs and bottom.
Eat right: A lean steak would be a good idea because it contains muscle-building nutrients like carnitine and glutamine. Vegans can consult a doctor to prescribe supplements, like L-carnitine and L-glutamine.

Work it out: Master a few real surfing moves with the Classic Surfer Paddle Pop series, which uses paddling actions to make your arms work extra hard.
Eat right: Don’t trash the egg yolk, says Chowdhary. “They are efficient muscle builders and contain vitamin A, D, E and K, as well as Omega 3.”

Photograph: Tarun Vishwa

You may also want to read: How to get a flat belly in 4 weeks