Q: I am 19 years old. My weight is 48kg and height is 5 feet 3-inches. I want to gain weight, what should I do? Toseef Ahmed
A: Dear Toseef, an active lifestyle is the key to fitness, whether you want to gain weight or reduce some extra fat mass. You should take out time for exercise and eat a balanced diet. Another important factor is rest, you should get a sound sleep at night for 7-8 hours. Keep yourself happy and stay away from stress. The following exercise and diet plan may help in achieving your fitness oals.
Warm up: 7-10 mins, moderate to high pace; jogging; aerobics steps; rope skipping; walking; some cardio equipment.
Resistance training: do not repeat on consecutive days, 8-10 reps/ set; rest for 1-2mins after each set; 2-3 sets.
Day 1: Smith squats; Lateral lunges; Leg curls prone; Standing calf raises
Day 2: Rest day
Day 3: Push ups; Pull ups; D.B fly; Lat pull down
Day 4: Basic crunches; Bridging; Cross crunches; Plank prone hold for 5-10 secs
Day 5: Rest day
Day 6: Triceps kick-backs; Concentration curls; D.B lateral raises; Upright rows
Day 7: Rest day
Cardio training: all exercising days, 10mins each of the following, moderate to high pace; T.M run; Magnetic bike.
Cool down: 3-5mins, any cardio equipment, at a low pace.
Flexibility: stretch all major muscles, hold the stretched posture for 30 seconds each.
200ml fresh juice, 1 cup whole grain cereal, 200ml milk, 2 egg whites, 1 egg whole, 1-2 slices bran bread, 1 apple
1 cup plain yogurt, 50gm lean meat
1 bowl mixed salad, 150gm red meat, 1 cup rice
1 cup mixed fruit/ 200ml milk shake
1/2 cup nuts
1 cup salad, 50gm home-made chapatti, 2 cups mixed pulses/ legumes
200ml low fat milk
Q: I am 15 years old. I have tried many diet plans along with different remedies. I drink more than 2 litres of water daily but am still unable to lose weight. I weigh 67kg and my height is 5 feet 2-inches. Please suggest a suitable diet and work out plan for me. I’m also getting wider from the shoulders. Ayme Malik
A: Dear Ayme Malik, a healthy weight range for you is 41-60kg. You need to be at the lower limit of your weight range. You can achieve your fitness goals by following an active lifestyle i.e. by exercising regularly, and eating a balanced diet. You should also try to improve your activity level by adopting physically active hobbies like gardening, camping, mountain climbing, cycling etc. Once you will be within your desired weight limit, the excess fat stores on your shoulders would demolish. You may follow the exercise and diet plan given below.
Mon/ Wed/ Fri:
Warm up: 7-10mins, stationary jog; aerobics steps; rope skipping; jumping jack; walking.
Resistance + cardio: 10-15 reps of each of the following:
Rope skipping; Wall push ups; Jumping jack; Pull ups; Ball squats; Stepping up and down; Leg curls with ball; Alternate arm toe touch; Calf raises; Aerobic trade; Floor swimming; Sit ups; Bridging; Mountain climbing; Plank
Tues/ Thurs/ Sat:
Swim for half an hour; 5mins continuous swimming, float for 2mins.
Cool down: Slow walk for 3-5mins.
Flexibility: Stretch all your major muscles, hold the stretched position for 20-30secs.
100ml fresh juice
200ml low fat milk, 2 slices bran bread, 1 egg white and
1 apple/ 1 banana/ 2 apricots/ 1 orange, 50gm chicken kebab
1 large bowl mixed salad, 120gm lean meat, 1/2 cup rice, 1 cup plain yogurt
1/2 cup baked potato/ 1/2 cup beans/ nuts
1 cup chopped cucumber, 1.5 cups mixed pulses/ legumes, 40gm home-made chapatti
200ml low fat milk
You can prepare your meals in vegetable oil. Consume BBQ, steamed, baked, grilled forms of meat. Poultry items are good for you. You should avoid deep fried foods, confectionaries, fizzy drinks, sweets, bakery items, artificial flavours and processed foods. Keep on having 2-3 litres of water every day.
Q: I am a 43-year-old guy. My height is 5 feet 9-inches and weight is 72kg. Please tell me if I need to lose weight or not? Shoaib
A: Hi Shoaib, a healthy weight range for you is 57-77kg. As recommended for men, you can try to gain about 5kg of lean muscle mass to be at the upper limit of your healthy weight range. You can get your fitness results by exercising regularly followed by a balanced diet. You may follow the exercise regimen and diet plan given below to meet your targets.
Warm up: 10-15 minutes, moderate pace, walking on T.M/ cycling on stationary cycle.
Resistance training: 8-10 reps, 2-3 sets, rest for 1-2 mins between sets, follow the regimen as given below.
Mon/ Thurs: Leg extension seated; Leg curls seated; Hip abduction machine; Hip adduction machine
Tues/ Fri: Chest press machine; Lat pull down; Preacher curls; Triceps dips
Wed/ Sat: Reverse crunches; Sit ups; Bird dog; Dead lifts; Cross crunches
Sun: Rest day
Cardio training: all exercising days at a moderate to high pace; follow each for 10mins:
T.M run; Elliptical run; Magnetic bike
Cool down: 3-5mins, low pace, any cardio equipment/ slow walk.
Flexibility: stretch all major muscles of your body, hold each stretched pose for 15-20secs.
100ml fresh juice
1 cup whole grain cereal, 200ml low fat milk, 2 egg whites, 1 boiled egg, 1 apple
2 bananas/ 1 cup baked potato
1 large bowl mixed salad, you can add cucumber, tomato, reddish, carrot, beetroot, avocado, spinach, iceberg lettuce, steamed potato chunks, grapefruit, apple, orange; 250gm lean meat (red meat twice a week, white meat 4-5 days a week); 1 cup rice
1 cup plain yogurt
1/2 cup kidney beans/ nuts/ peas
1 cup chopped cucumber, 2
cups mixed pulses, 75-gm home-made chapatti
200ml low fat milk