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How to get your body in shape for Summer 2012 by Mind Map: How to get your body in
shape for Summer 2012
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How to get your body in shape for Summer 2012

Try to do sports at least three times a week

Go Running

In the first week 20 minutes

In the second week 30 minutes

In the third week 40 minutes

Don't forget to do stretching exercises after running

Do exercises

Every day you don't go running form your body with 20 minutes of exercises while watching TV, 25 Push ups for arms, 25 Sit ups for the lateral muscles of the venter, 30 Leg lifts for the abdominal muscles, 30 Leg lifts for the lateral muscles of the legs, 30 Leg lifts for the back, 30 Leg lifts for the back side

Healthy nutrition

It's important to eat in your diet, starving just causes the YoYo affect

Eat fresh fruits and vegetables


Soups help digestion because they are warm


Eat a fish dish at least once a week


Eat meat two or three times a week but not too much, have side dishes like potatoes or rice.


You should always take time to have breakfast before working. It's the most important meal of the day.

Cereals with fruits

Healthy breads with spreads and low fat cheese/ ham


If you want to loose weight it is very important to drink a lot; about 2-3 liters a day for purging


Tea, Herbal tea, ginger tea or green tea would be the most beneficial

Fruit shakes, Fruit shakes serve as a replacement to cake and cookies

Vegetable shakes, Vegetable shakes are healthy and substantial

Smoothies, Are very creamy vegetable or fruit juices . You can add yoghurt or mik

The golden rule: Eat small portions and stop eating when you think you are full.