Why make a fuss on Dutt's verdict!!??

Before we discuss the odd ways in which our politicians and actors hearts beat, let us spend a moment to consider one question - What, precisely, is an AK 56?

The Avtomat Kalashnikova type 56 Assault rifle is a Chinese copy of the more famous AK-47. This 'copy' has stood the test of time and proven itself in battlegrounds across the world. Around 1.5 crore of them currently exist. It can fire 600 rounds per minute from box magazines holding 20 or 30 rounds. It can kill from up to 500 meters away.

This rifle is intended for only one purpose - war. In case you want a great example of what happens when this weapon meets civilians, I ask you to remember 26/11. It was a weapon similar to the ones that gunned down hundreds that Sanjay Dutt, the tragically misunderstood 33-year-old 'boy' who was just 'foolish' and a 'good' person, went out of his way to get.

This was not just a question of money by the way. If you buy a gram of cocaine for a rave party that is a stupid mistake helped by the fact that you have money. This is something far more sinister.

Since there seems to be some sort of complete failure of common sense on the part of our political and Bollywood class, there is a need to clarify the most obvious truth here. At every single step of the long journey that weapon took before Sanjay Dutt cuddled it, the people who were handling it were killers, facilitators of killers or battlefield opportunists. You find this weapon where you find death and war. It is not stacked next to the rice in a Kinara store.

Not one of them, including Dutt, was ever in doubt as to what the weapon was for or what kind of people were involved in getting that death machine to him. What did Jaya Bachchan, Mamata Banerjee, Justice Katju and most of the Bollywood fraternity think their friend was getting? A toy gun that kids use during Diwali?

What sort of men did they imagine Sanjay Dutt met and befriended to get this weapon? His local paan walla? The milkman? The fisherwoman?

To understand the true scale of the hypocrisy coming from so many exalted positions, imagine this... If an ordinary Muslim procured this weapon and brought it into any Tier-one city, how would we react? You don't need to imagine now, you have the example right before you - The Delhi police have been tom-toming for days that Sayed Liyaqat Shah, the ex-Kashmiri militant that they 'captured' was in Delhi for a huge terrorist attack. Their proof?

They claim he could be connected to several AK-56 rifles and grenades that were found in a Delhi guesthouse.

If Sayed Liyaqat Shah had the weapons he was obviously here to kill us all goes their argument. But if Sanjay Dutt had the weapon, he is a just a boy who made a small mistake. Or so Mamata Banerjee would have us believe.

Just because they had a few dinner parties with Sanjay Dutt, suddenly everyone is convinced that he deserves special justice and is a beautiful flawless flower. No one, it would seem, had dinner with Zaibunissa Anwar Kazi, the 70-year-old woman who was also convicted for the crime of keeping the weapons in her house for a few days. No one is weeping for her. No one is making speeches on television channels begging for mercy for her.

No one is busily making appointments with Governors to plead her 'innocence'. (Ironically she actually might be innocent since her house was just used as a dump for the weapon before it reached Sanjay Dutt.)

For her, the only person crying is her own child, begging us to grow a conscience and for some at least try to apply the law fairly. But Zaibunissa Anwar Kazi is a terrorist! An evil person who 'associated' with Abu Salem! We can't care for her! Obviously!

Sanjay Dutt once pretended to be a Gandhian for a fictional movie a few years ago, don't you remember? Remember how he pretended to hug every one? How sweet!!?

So what if he met with Abu Salem and smuggled assault rifles into India with the help of terrorists? It was only for his self-defence? He is an innocent harmless little butterfly, obviously! No...he is not.

If men and women across the country are arrested (sometimes rightly, sometimes wrongly) for associating with terrorists, for facilitating the smuggling of weapons and for allegedly waging war against the state, then Sanjay Dutt is indeed guilty and we need to grow up and apply the law.

PS: I am 26. Let me go out, right now, and try to buy an AK-56 from a terrorist. If I succeed and if the cops catch me, I will be sure to get married and then produce some children in the 20 years it will take for the courts to decide my fate.

At the end of that time, can I expect Jaya Bachchan, Justice Katju and Mamata Banerjee to come save me? I too then will be a 'good boy' who has a family after all.

http://www.sify.com/news/sanjay-dutt-just-made-a-stupid-mistake-rubbish-news-columns-nd1fyVeehbh.html

Great minds can decipher this!!!

Things That Will Make You Feel Old..!!

30 Things That Will Make You Feel Old –
1. Dilwale Dulhaniya Le Jayenge was released 18 years ago.

2. Windows XP was released TWELVE years ago, in 2001.

3. The “new” Millennium is more than a decade old.

4. Chetan Bhagat’s antics have been around for the past 9 years!

5. Pierce Brosnan last acted as James Bond 11 years ago.

6. The Delhi Metro has been running for 11 Years now.

7. It’s been 11 years since 9/11

8. The Matrix came out 14 years ago, Keanu Reeves is 48 today

9. Mother Theresa and Lady Diana have been dead for 16 years.

10. This happened a whopping 19 years ago.

Yes, they are old, too!

11. Remember Jungle Book on Doordarshan? That was more than 17 years ago.

12. Macaulay Culkin is 32 today. “Home Alone” came out over 22 years ago.

13. Terminator 2 is 22 years old. Edward Furlong who portrayed kid John Connor is 35 now.

14. Sean Connery is 82 years old and retired.

15. The youngest Spice Girl is 35, the oldest Backstreet Boy 39, Gwen Stefani is 41, Madonna 52

16. The first Harry Potter book came out when I was in High School. 16 years ago!

17. The first season of F.R.I.E.N.D.S was aired 19 years ago! Age of the cast:

18. Remember these Guys?

19. Akshay Kumar is older than the moon landing – He was born in 1967

20. Arnold Schwarzenegger is older than India. He was born in June 1947

21. ‘Kids’ born in 1995 can legally drive, drink and vote this year.

Where are my car keys, bob?

22. Jurassic Park is older than Justin Bieber.

23. Justin Bieber. Rebecca Black. Miley Cyrus.

24. Rajiv Gandhi has been dead for 22 years.

25. Bryan Adams’ cult song “Summer of 69″ was released 28 years ago.

26. Kids whom you remember in their diapers posting their pics on Facebook

Not like this, though.

27. Facebook has been around for 9 years. Orkut for 11.

Fraandshipping since 2004

28. Remember the little girl from Kuch Kuch Hota Hai? She is 25 now.

29. The Maruti Zen was first introduced 20 years ago.

30. And of course, the Rasna Girl. She is all grown up as well!

7 secrets to a long-lasting marriage

Treat your in-laws with respect, give your spouse breathing space and keep the spark alive to build a rock-solid relationship

Nowadays, the term 'long-lasting marriage' is an oxymoron. With divorce rates rising, separation has become the easiest solution to tackle any rocky relationship! No wonder, fewer couples are giving their marriage a deserving second chance.

Like any other relationship, even a marriage needs help, every now and then, especially when things get difficult. True, it may be challenging and require more effort on your part but the rewards are worth the extra work. So instead of ignoring and brushing your marital woes under the carpet, make your marriage a happy and long-lasting affair.

The Big C — Communication

If communication is missing in your marriage, before you even realise it, it will slowly destroy your relationship. Everyone talks about honesty in a marriage but that's only possible if communication lines are open. So even if you're busy with your work, children, gym, household chores or social activities, just set aside 15 minutes in the day, especially for your spouse. Use this precious time to sit and talk about things — not just about work and family but even anything random.

Dignity and respect

"Love is overrated — it's respecting your spouse and giving him dignity that will strengthen your bond and help your relationship in the long run," says Seema Hingorrany, clinical psychologist. You may be married to him and he may be an integral part of your life, but that doesn't mean you own him. It's important you don't dominate or boss him around, alone or in front of family and friends. Learn to respect his feelings and decisions, even if you don't agree.

It's okay to compromise

Maybe it's the way we've been conditioned, but a lot of people feel that compromise is a sign of weakness and so, are often unwilling to compromise. But considering the vast number of decisions every couple has to make during the course of their lives, you'll often come across situations, where you will have to find middle ground. That doesn't mean you always have to give up on what you believe or think is right. Make it more about reaching a consensus or solution that both of you will be happy with.

Transparency about finances

Every individual is entitled to financial stability, so it's completely fine if you have a separate bank account, where you save up money. But it's equally important that your spouse is aware of your finances too. Whether it's investing in a new policy or loaning money to a friend or family member, it's best to keep your husband in the loop. You don't want this indiscretion to upset him, make him lose his trust on you or unnecessarily create a rift in the relationship.

Bonding with your in-laws

Well, this one is easier said than done, particularly if you aren't too fond of your spouse's extended family or vice versa! Still, what matters is that you at least make an attempt to be cordial to them, or engage in polite conversation, whenever you meet. You could also initiate get-togethers or dinners once in a while. After all, if there's a strain in your relationship with your better half, your in-laws could be a great source of support for both of you.

Don't let the romance die

As cliched as it sounds, no matter how many years you've been married, keeping the fire embers burning bright is important in your relationship. Says Dr. Sanjoy Mukerji, marriage counsellor, "Give appreciation, attention and quality time to your partner, whenever genuinely possible. Make him feel special." If you have children, send them to their grandparents and go out.

History beckons at Mohali!!!

In the driver's seat after two convincing wins, the stage is perfect for India to record their biggest-ever series win over a depleted Australia, who have been rocked by off-field controversies and dissensions. Both the team's think tank are to be noted upon here for their non hesitant move. Australia have made it clear that failing to show intent, discipline and subordination in team meetings is a bigger sin than not performing resulting in axing of the vice captian and 3 others. While CA has been doing this for years, it comes as a surprise from the Indian board. Raina after the NZ series, Yuvi after the Eng series followed by Gauti and now Sehwag. Each one of these big names got axed for obvious reasons. Non performance.  The selectors have got things straight. "Names and reputations wont count. If you got to be in the playing eleven, perform". And this sends out a strong message to youngsters and it augurs well for the Indian cricket team.

It is only fair to praise the performance of the Indian team, what with the skipper himself coming good to take the team to an unassailable 2-0 lead with a stunning double ton at chennai, his fan favourite ground. Comes as a surprise when not many favored our team for this series after the drubbing we got in Australia, England and by England in India. Back to back whitewashes threw doubts over our batsmen's ability to consistently perform and the skippers ability to lead the side and the bowlers were seen wobbly. No better way to get back on track and stamp authority.

While I cannot blame the inexperienced aussies for their debacle in the last 2 tests, they cannot be discounted either. We all know how an australian fightback could be, as we have witnessed so many times. But then, that was an entirely different team altogether. This one is at its infant stage, though with the skipper warning about a fighting comeback we could expect a tight contest at Mohali. "To give up is not in our nature", summed up Micheal Clarke.

India have never won more than two Tests in a series against Australia. If they are able to make it 3-0 in Mohali, it will be a welcome first for Indian cricket, against Australia, who had thrashed them 4-0 the last time they met at the Aussies' den. And even though they are set to miss the services of a few key players, Australia will only hope that the extraordinary turn of events off the field don't impact their performance in the match, which is a must-win one for them.

Lets hope for some of the old Aussie spirit and dominance.

- DC

Indisciplined Aussies

For some, the recent axing of 4 of the Autralia's star cricketers can come as a shocker. But it is not anything new for CA. By refusing to consider Shane Watson, James Pattinson, Mitchell Johnson and Usman Khawaja for selection ahead of the Mohali Test, the Australian team management has once again shown that when it comes to discipline, it doesn't care about a player's reputation.

# In 1998, Ricky Ponting got thrown out of a disco in a Kolkata hotel for trying to gatecrash a party. He was also involved in a scuffle with guards and was fined by CA. Next year, after a day-nighter in Sydney against England, he broke the 1.30 am curfew and had drinks in a bar in a red-light area. A scuffle with a bouncer then left Punter with a black eye, a three-match ban and a fine.

# On the day that Australia were to face Pakistan at Johannesburg in their first 2003 World Cup match, it emerged that Shane Warne was to be sent back after testing positive for a banned diuretic. Cricket Australia wasted little time in sending the ace leggie back. He was also banned from all domestic and international cricket for a year.

# Australia were involved in an ODI series against Bangladesh at home in 2008 and stand-in skipper Michael Clarke and then-coach Tim Nielsen called for a compulsory team meeting on the eve of a match. Andrew Symonds, though, chose to go on a fishing trip instead, also missing an optional training session. He was promptly sent packing.

# It was Symonds turn again. After Australia beat New Zealand in a warm-up match at the Oval during the World T20 in 2009, Symonds went overboard with the celebrations and went out to watch a rugby game. He also indulged in a drinking session when under a no-alcohol contract. Skipper Ponting and the team management had no hesitation in throwing him out of the team and the tour.

# One too many for Symmo. Oncew again, Symonds was dropped for two matches after an all-night drinking session which saw him report for training completely drunk. Though Australia lost the game thanks to a wonderful 100 from Ashraful, they did not think twice about dropping their most explosive player.

Sun Film ban- a shocker from SC

BPO employee gangraped in moving car in Gurgaon. Minor gang-raped in moving car in Greater Noida. Teenager abducted, gang-raped in car by landlord. MBA graduate allegedly gang-raped in car.  Woman gang-raped in car, dumped in south Delhi. Minor girls kidnapped on cars for trafficking.

An alarming rise in heinous crimes like sexual assault on women, kidnapping and dacoity seen increasing each passing day have impinged upon the right to live in a safe environment. All these project the poor state that our society is currently in. And worse, there hasn’t been any stopping even after numerous reforms and measures of safety and protection. The public aren’t as safe as they are assured to be. One such move that recently came in was the ban on sun film usage on cars throughout the country all at once. The government claims that this ban is meant to curb crimes committed using the opacity of sun film as a cover, though the advantage of sun film in this tropical nation cannot be ignored.

The Supreme Court of India banned* the use of sun-protection film based on ‘crime-on-wheels’ cases of recent times, citing shortage of policemen and the scarce availability of special devices which can measure the opaqueness of vehicle windows. However, there is no ban on the use of tinted glass with the same visual light transmission (VLT) level. Nor is there a ban on the use of curtains. Though recent claims of a case to be filed over ban on curtains and window shades are heard around.

Apparently, this has had an adverse effect on general public who have found the going very tough and disturbing. This ban is seen as unjustified and irrational by many who feel that this is yet another drive which would subside after a while.

If the verdict could actually help in bringing down the crime-rate, people shouldn’t complain about a little discomfort. However, this doesn’t seem to make much of a difference to the crime scenario. Rather the general mass is hit badly due to ever rising mercury. Sun Film industry worth Rs.150 crore is left in jeopardy. In addition to the rising cost due to over conusmption of fuel for AC workload, transparent windows lead to passengers being seen clearly, inviting unwanted attention of bikers and commuters. Far from protecting women; it only exposes them to more sexual harassment. And targeting cars with lone drivers for miscreants will thus become easier. Also a good view of the car’s interior increases the chances of burglary.

If the ruling does stand and the implementation is firm, then the logical step for all the auto manufacturers would be to provide tinted glasses within permissible limit of visibility at a premium. Also extend it to after-market for the current running cars. Further, special vigilance on stray cars, beefing up of Highway and city patrolling system, CCTV cameras, are certain other options to try and negate the crimes but is still a question of How and Where??? In lieu of giving a safer environment, the government has given a verdict which has rather caused a major concern among public which needs to be addressed immediately with a proper system.

Banning sun film use, asking women to avoid night outs, asking them to avoid provoking attire that calls for rape aren’t solutions. What we are witnessing is the government being reactive to law and order problems while what is required is a pro-active approach in eliminating the root cause of crimes. Easier said than done of course, but then isn’t the government meant for that!!!

Meanwhile women can wear burka if they are uncomfortable being ogled at.

Sarcastic comments that I came across:

# “I travel every day about 50 kms from home to office. Most of the private school buses, buses, infant travel vehicles have not yet removed the tint. On the other end I can now easily see who is in the other car and I can watch their move, see when the lady applies lipstick and when she combs her hair because the glass is transparent. Thanks to SC and RTO who gave us the opportunity to watch all this and get entertained on the road.”

# “Ironically, it remains the case that someone could draw the curtains, install detachable sun-protection shades, or tint his car windows – all of which are still permissible under the law – and rape someone in his car to his loins’ content.”

Disclaimer: This is in no way intended to dishonor the Supreme Court of India. Just a topic of arguments been discussed.

* (On April 27, the Supreme Court issued an order, effective from May 4, 2012, banning sun film on car windows, in response to a Public Interest Litigation (PIL) filed by a common man, Avishek Goenka.)

- DC

Just for laughs - II

Enjoy......!  

Manager asked sardar at an interview.

Can you spell a word that has more than 100 letters in it?
Sardar replyed: -P-O-S-T-B-O-X.
----------------------------------------------------


After returning back from a foreign trip, sardar asked his wife,

Do I look like a foreigner?
Wife: No! Why?
Sardar: In London a lady asked me Are you a foreigner?

One tourist from U.S.A. asked Sardar:

Any great man born in this village???
Sardar: no sir, only small Babies!!!
------------------------------------------------------------

Lecturer: write a note on Gandhi Jayanthi
So Sardar writes, "Gandhi was a great man, but I don't know who is Jayanthi.

------------------------------------------------------------

When sardar was traveling with his wife in an auto, the driver
adjusted the mirror. Sardar shouted, "You are trying to see my
wife? Sit behind. I will drive.
----------------------------------------------------------------------

Interviewer: just imagine youare on the 3rd floor, it caught fire

and how will you escape?
Sardar: its simple. I will stop my imagination!!!
------------------------------------------------------------------

Sardar: My mobile bill how much?
Call centre girl: sir, just dial 123 to know current bill status
Sardar: Stupid, not CURRENT BILL my MOBILE BILL.

------------------------------------------------------------------

Sardar: I think that girl is deaf..

Friend: How do u know?
Sardar: I told I Love her, but she said her chappals are new

------------------------------------------------------------------

Friend: I got a brand new Ford IKON for my wife!

Sardar: Wow!!! That's an unbelievable exchange offer!!!
------------------------------------------------------------------

Teacher: Which is the oldest animal in world?

Sardar: ZEBRA
Teacher: How?
Sardar: Bcoz it is Black & White
------------------------------------------------------------------

 
Sardar attending an interview in Software Company.
Manager: Do U know MS Office?
Sardar: If U give me the address I will go there sir.


 
Sardar in airplane going 2 Bombay .. While its landing he shouted: " Bombay .... Bombay "
Air hostess said: "B silent."
Sardar: "Ok.. Ombay. Ombay"

 

Teacher: "What is common between JESUS, KRISHNA , RAM, GANDHI and BUDHA?"
Sardar: "All are born on government holidays...!!!

 

Sardar: Miss, Did u call my mobile?
Teacher: Me? No, why?
Sardar: Yesterday I saw in my mobile- 1 Miss Call".
(Had never thought of it)

 

Sir: What is difference between Orange and Apple?
Sardar: Color of Orange is orange, but color of Apple is not APPLE

Trasnform your body in 30 days

Hrithik, Salman, Surya. What do they have in common? Obviously a fit toned physique that most of us envy about. What does it take to get yourself such a physique, if not at least close to being so? Not much says Hrithik Roshan's trainer. He claims that four weeks is all it takes to transform your body. "Getting fit isn't difficult, especially if you are not training to compete in a body building contest. Most people falter with diet and consistency. A little discipline is all it takes and your body will do all the work for you," he says.

Week 1 Beginner I
You will have to start off by exercising five to six days a week. Don't exert yourself but try doing all the exercises, with as many repetitions as you can. You are allowed to stop for a maximum of one minute between exercises.

Total workout time for week 1 (per day): 45 mins. Calories burned (per day): 300-350
Treadmill
Total cardio time: 30 mins
For your body to start burning fat, your heart rate needs to get to more than 125 beats per minute. Track it with a heart rate monitor (Rs 2,000-Rs 6,000). Most treadmills these days are fitted with an inbuilt heart rate monitor.
Or outdoors
Total cardio time: 20-25 mins
If you can't afford a gym membership or prefer working out outdoors, start with a warm up walk at 6 kmph 8-10, for sprints five minutes of 100 . R metre each. You are allowed to stop for 30 secs to 1 min between sprints. Starting and stopping in between sprints uses the principle of interval training to burn calories. Although short, sprints helps burn same amount of calories as walking for longer duration.
Or cycling
Total cardio time: 30 mins
Chaurasia says cycling is a better cardiovascular exercise than running. Running impacts the joints including the knees and lower back. Cycling works on core muscles, especially the quadriceps which are not used to their best Warm optimum up for while 5 mins running and . cycle at an easy speed of 15-20 kmph. If you are using a spin bike indoors, start with - Increase a resistance speed level to 25 of -30 six kmph . or resistance level to 9-10; cycle for 2 mins. Keep alternating your speeds every 2 mins for a total of 20 mins. Put at least 60 per cent of effort while pedalling slowly, and 90 per cent while pedalling fast.
Ab crunches + Leg raises
Impact area: upper abs and lower abs No. of sets: 3 of 15-25 reps each After half hour of cardio, get down to the abs. Buy an ab trainer (Rs 1,000-Rs 2,000) — it helps support your neck. If not, lie down on your back with knees folded and hands placed close to your ears. Do not support your head with your hands; you'll sprain the neck. Staying in this position, come up by bending half way and exert pressure on your upper abs. Do 15-25 repetitions and rest for 30 secs Follow to 1 with minute 15- . 25 reps of leg raises to work the lower abdomen. Lie on your back with your legs extended in the air. Raise your legs at a 90 degree angle while keeping knees together. Slowly lower them to the ground without touching it. In all, you will complete three sets of each exercise.
Plank
Impact area: Abdomen, back, shoulders
No of sets: 2 of 30 secs
Done with crunches, lie down on your stomach. Rest your body on your forearms with arms flat on the floor and legs straight behind you. Your shoulders must be aligned directly above your elbows. In position, raise your body off the ground, supporting your weight on your forearms and toes. Try and hold for 30 secs. Make sure your stomach doesn't drop and hips don't rise while holding » still Rest . for 30 secs and do another set.

Side plankImpact area: external abs and glutes
No of sets: 2 of 30 secs each on each side
Lie on one side of your body, placing elbow directly under your shoulder. Keep your legs straight, with one leg resting on the other. Maintain the straight line and lift your hips off the floor. Keeping your weight on the forearm, your knees must be in line with your spine, and hips square. Hold for 30 secs. Rest for 30 secs and perform another set. Repeat two sets with on other side of your body.
Squats
Impact area: quadriceps, hamstrings, glutes, calves
No of sets: 3 of 15-25 reps each
Place your feet at shoulder width. Extend hands straight in front of you. Keeping your back straight, lower thighs and sit on an imaginary chair. Without lifting your heels off the ground, raise slowly and repeat 15-25 times. Complete three sets.
Walking lunges
Impact area: quadriceps, hamstrings, glutes
No of sets: 1 of 15-20 reps
Stand straight with feet together and arms at rest. Take a step forward with one leg. Lower the hip and bend knee at an angle of 90 degrees. The front knee must be directly over the ankle and back knee pointing to the ground. Push with your back leg and return to starting position. Repeat with another leg and do 15-20 reps.
Push ups
Impact area: chest, triceps
No of sets: 2 of 10 reps each Lie down on your stomach with hands placed on the ground at shoulder width and legs straight behind. Exhale and push away from the floor. Inhale as you lower your body, stopping as your elbows reach a 90 degree bend. The hips must be in line with the back and must not rise. Do 10 reps of 3 sets.
Chin ups
Impact area: Back and arms
No of sets: 2 of 5-7 reps each
Buy a chin up bar available (Rs 1,000). Hold at shoulder width and hang for the first 30 secs to get a good grip. If you are doing it for the first time, take the support of a chair. Once you have a grip, pull yourself up as far as you can. Do not worry if you cannot pull up to chin level in the first week. Hold for a few secs and lower yourself slowly. Repeat for 5 times and do 2 sets.
Resistance Band Circuit
Impact area: Biceps and shoulders
No of sets: 2 of 12 reps each Resistance band (Rs 1,000) is a cheaper and effective substitute for dumbbells. It is a giant rubber band that you pull to strengthen certain muscle groups. It comes with three difficulty levels — green for beginners, blue for intermediate and red for experts. In week one and two, stick to the green band.

Front raises
Exhale and lift your arms in front of your body and bring up to shoulder height and lower slowly. Do two sets of 12 reps.
Side laterals
Exhale and lift your arms out to the side to shoulder height and lower slowly. Do 2 sets of 12 reps.
Rear raises
It is the opposite of front raises. Grasp the band and lean forward slightly. Lift arms behind you at a comfortable height and lower slowly. Do 2 sets of 12 reps.
Bicep curl
Place both feet on the band and grasp handles. Stretching the band, bend the elbows and curl hands up towards shoulder. Lower and do two sets of 12 reps.

Week 2 Beginner II
The pattern remains the same in week 2 but intensity increases by few minutes or reps.
Total workout time for week 2 (per day): 1 hour Calories burned (per day): 400-450
Treadmill
Total cardio time: 40 mins Follow same pattern of walking as in week 1 for the first 30 mins. Warm up for 5 mins at a comfortable speed of 6 kmph. Alternating between slow and fast — after every two, three or four minutes — choose speeds of 7 kmph and 8.5 kmph, respectively. After walking for 30 mins, run for 10.
Or outdoors
Total cardio time: 25 mins Same as week one, except you are now doing 8-10 sprints of 100 metre each.
Or cycling
Total cardio time: 40 minutes Same as week one, but alternate between slow and fast speeds of 25 and 35 kmph, respectively, after every 2 mins for half an hour. Post that, cycle at your best capacity for 10 mins continuously.
Ab crunches + leg raises
No of sets: 3 of 30-35 reps each Hold static for 10 secs at the end of every set of ab crunches and leg raises. This improves muscle isolation and increases endurance levels by up to 7-10 extra reps.
Plank
No of sets: 2 of 50-60 secsSide plank
No of sets: 2 of 45-60 secs each on each sideSquats
No of sets: 3 of 20-30 reps each Hold static for 10 secs after every set.Walking lunges
No of sets: 2 of 15 reps eachPush ups
No of sets: 2 of 14 reps eachChin ups
No of sets: 2 of 7-8 reps eachResistance Band Circuit
No of set: 2 of 15-20 reps each for bicep curls, and side, front and rear raises While coming down and lowering your arms in each set, count to three. If you come down fast, the exercise will not isolate your arm muscles, lessening the impact.

Week 3 Intermediate
Introduce an extra exercise — monkey jumps. Total workout time (per day): 1hr 30 mins Calories burned (per day): 600-650Treadmill
Total cardio time: 45 mins Warm up. Run for 20 mins at 9 kmph. Adjust settings to 6 per cent incline and walk for 10 mins at 6 kmph. Up incline to 8 per cent and speed to 7.5-8 kmph, and walk for 10 mins.Or outdoors
Total cardio time: 30 mins Do a warm up jog for 1 km at a comfortable speed. Perform 10-12 sprints of 100 metre each. Do not stop for more than 45 seconds between sprints.
Or cycling
Total Cardio Time: 45 mins Warm up and use 80 per cent of your capacity and cycle continuously for 20 mins. Then, fluctuate at slow and fast speeds for 5 mins and keep cycling for 20 mins. Give your best in the last five minutes.
Ab crunches + Leg Raises
No. of sets: 3 of 50 reps each (abs) + 3 of 25 reps each (leg raises) Count for 3 secs after every repetition while coming down to the ground. Hold static for 10 secs at the end of every set.
Plank
No of sets: 2 of 75 secondsSide plank
No of sets: 2 of 75 secs each on each sideSquats
No of sets: 2 of 50 each Hold static for 10 secs after every set.Monkey Jumps
Impact area: quadriceps, calves, hamstrings, glutes, abdominals
No of sets: 2 of 10 each Squat on the floor, touch palms to ground and jump in the air. Land and repeat for 10 times for two sets.
Walking lunges
No of sets: 3 of 15 reps eachPush ups
No of sets: 3 of 15 reps eachChin ups
No of sets: 2 of 10 reps eachResistance band circuit
No. of sets: 2 of 15-20 reps each with blue band. Hold static for 15 secs after every set and count 3 secs while lowering your arms.

Week 4 Expert
All exercises become vigorous, and you include hanging leg raises, which is what Chaurasia recommended for Aamir Khan during training for Ghajini.
Total workout time (per day): 1 hr 45 mins Calories burned (per day): 700-750Treadmill
Total cardio time: 50 mins Warm up. Keep your speed constant and increase incline to 6 per cent. Walk for 10 mins. Increase incline to 8 per cent and walk for 10 mins. Adjust incline to 10 per cent and walk for 10 mins. Maintain incline and run at 8 kmph for 15 mins.Or outdoors
Total cardio time: 35-40 mins Warm up. 12-14 sprints of 200 metre each.

Or cycling
Warm up. Alternate for 5 mins at slow and fast speeds at 60 and 90 per cent of your capacity, respectively, for 45 mins.
Ab crunches + Leg Raises
No of sets: 4 of 50 reps each (abs) + 3-4 of 25 reps each (leg raises). It's important that you remain static at angles of 45 degree, 22 degrees and 10 degrees, while lowering your legs in each set. Breathe constantly.
Hanging Leg Raises Ghajini-style
Impact area: Abdomen
No of sets: 2 of 25 reps each This exercise can be performed on the chin up bar. Grab the bar and hang until your body is still and the legs straight. Flex your arms and ab muscles and raise your feet up to the bar. Slowly lower legs and repeat 25 times for 2 sets. Hold for 15 secs in last rep.
Plank
No of sets: 2 of 120 secsSide plank
No of sets: 2 of 90 seconds each on each sideSquats
No of sets: 2 of 50 each Hold static for 10 secs after every set.Monkey jumps
No of sets: 3 of 20 eachWalking lunges
No of sets: 3 of 20 reps eachPush ups
No of sets: 3 of 15 reps each Do all repetitions independently without knee support. Hold static for 10-15 secs at the end of every set.Chin ups
No of sets: 3 of 10 reps eachResistance Band Circuit
No of sets: 4 of 20 reps each for all exercises

Source - http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/It-takes-30-days-to-fully-transform-your-body/articleshow/17883548.cms