Most women have dieted and exercised their entire lives. It's always the same story: lose weight, gain it back; or lose weight, but not the desired amount. Some have very intense fitness regimes, yet still don't get the results they're looking for - tight buns, strong arms and a flat belly. The UCLA Centre for Nutrition has developed a fast and easy dumbbell programme that readers can do at home and set up for much less than it costs to pay to the gym every month. Say goodbye to flab and sag, and hello tight and pert.

You've probably been dieting and exercising - or trying to - your entire life. You lose weight, then you gain it back. Or you lose most of the weight but can't get those last stubborn 5 to 10 pounds to budge an inch. Or you exercise like mad, but still, the bum's a little saggy, the arms a little flabby and the belly a little droopy. Why don't you have the body you always wanted? You may not know the real secrets of strength training. The UCLA Centre for Nutrition has developed a fast and easy dumbbell programme that you can do at home and set up for less than it costs to go to a gym every month. You won't look like Arnold Schwarzenegger (who wants to anyway?) but you will watch your bum shrink, your stomach flatten and your arm muscles lengthen and firm. Say "hello" to your bikini and all those sleeveless tops you dreaded wearing when the weather got too hot to stay covered.