How to get your summer body back

Featuring Tyson Moktan

Summer is on its way. Tyson Moktan shows you how to lose those unsightly winter flabs.

Text By Shreeti Pandey

Tyson Moktan, gym trainer at Gym Khana has been working as a trainer for last 3 to 4 years. Before he was a gym trainer, Tyson was a national tennis player. 

When it comes to healthy life you have to consider three things: mind, body and diet. Tyson suggests how to achieve that balance.


Ready to turn into your daily exercise routine? Here are some quick exercises Tyson suggests.

Start with something heavy

Begin with compound workout with 5 to 10 repetition and 3 to 5 sets each:


Bench Press

Dead Lift

Overhead Press


Pull Down

Start with short repetition and sets then increase them in the weeks to come.

  1. Follow up by High Intensity Training

Follow compound exercises by this High Intensity Training with 6 sets for startup:

Sled Push


Battle Ropes


Go heavy for 30 seconds to 90 seconds and rest for 60 seconds to 180 seconds. Add sets every week with change of the exercise.

Also take 30 minutes out of your day for full body workout three times a week. Upper/lower body workout four times a week.


Only physique is not enough. Mental health has to be regarded. So what does it take to achieve that peace of mind?

  • For a healthy mind, first things first, never compromise on your sleep.
  • At least 8 hours of sleep is essential for your body to function properly.
  • When the clock hits 12 at night, your body asks for sleep and if enough sleep is not provided then you are going to wake up feeling tired and fatigued for obvious.
  • Keep your cell phones and laptops aside 1 hour before you go to bed.
  • If you are an insomniac, staring at your cellphone is definitely not going to help you get a good sleep.
  • When falling asleep gets hard, think about how productive your day was and run some good thoughts in your head or read a book that you love.
  • Avoid hydrating at night after 8pm. This will make you want to get up and disturb your sleep.



Apart from physical exercise and good sleep our body also seeks for balanced nutrition. Simply stick to these diet routine recommended by Tyson.

  • Always stick to the hierarchy i.e. go on decreasing the amount of carbs and fats as the day progresses.
  • Eat 3-6 times a day and include protein rich foods such as lean meat, vegetables, fruits, whole grain and healthy fats like avocados.
  • A person needs 10% of fats, carbohydrate and protein regularly. Although for body builders, 40% protein is necessary.
  • Keep yourself hydrated and fresh. You don’t need to push excess amount of water, it only causes bloating.
  • Just drink when you're thirsty but make sure you drink at least 3 liters water per day. However, Tyson as an athlete drinks 5 liters water per day.