MAG THE WEEKLY | FITNESS Magazine Page
YOUR FITNESS PROBLEMS SOLVED
by Sidra Arshad
05 - 11 Sept, 2015
#content
YOUR FITNESS PROBLEMS SOLVED

Q: I am a teenager. My father and elder brother are very lean and I always used to think it is our genes but recently I have put on a lot of weight. I weigh 67kg and my height is 4ft 11 inches. Please help! Samar
A:
Dear Samar, it's not strange to put on extra kilos during teenage. Some developmental and hormonal changes may result in weight gain if your eating habits and activity level are also going off the track. You can reduce those unwanted fat deposits by keeping yourself active, doing some exercises and eating a balanced diet. Here is a diet and exercise plan for you.

Diet Plan
• 200ml fresh juice
• 2 egg whites + 1 cup oatmeal + an apple
• 2 slices bran bread with peanut butter + 40g chicken kebab + 200ml skimmed milk
• 1 cup fresh salad + 45g homemade chapatti + 1 cup mixed pulses
• 1/2 cup dry fruits
• 1-2 serving of rice + 200g chicken + 1/2 cup salad
• 150ml skimmed milk

Exercise Plan
Always start your work out with a warm up of about 5-10 mins at a moderate pace. You can do these steps to get yourself warmed up: stationary jog + jumping jack + aerobic trade + skipping + marching; each for a minute; repeat after 5 mins.
Day 1, 3 & 5: (odds 1 mins; evens 2 mins)
Hip hiking + spot jog + leg curls standing (R+L) + jumping front & back + calf raising + marching + back rowing + military jog + push-ups + rope jumping + assisted dips + side jumps + biceps curl + jumping jacks + basic crunches + stair climbing + stationary bird fly (R & L) + kick boxing + side lunges + spot jog
Day 2, 4 & 6:
Walk for 30 mins as prescribed below; wrap your heart rate watch on your wrist.
3 mins 55-60% of your MHR + 2 mins 60-65% MHR + 3 mins 65-70% MHR + 2 mins 70-75% MHR + 1 min 75-80% MHR + 1 min 70-75% MHR + 3 mins 65-70% MHR + 2 mins 60-65% MHR + 2 mins 65-70% MHR + 2 mins 70-75% MHR + 1 min 75-80% MHR + 1 min 70-75% MHR + 2 mins 65-70% MHR + 2 mins 70-75% MHR + 1 min 75-80% MHR + 1 min 70-75% MHR + 1 min 65-70% MHR
Cool down for about 5 mins by lowering your intensity to 50-55% of your MHR. Static stretch all your major muscle groups and hold each muscle group for 20-30 secs.

Q: I am 21 years old with height 5ft 3 inches and weight 78kg. Please suggest some ways to lose weight quickly. Mira
A:
Dear Mira, The most simplest and easiest way to lose extra mass is to take a balanced nutritious diet and decrease calories intake, moderate exercise including some resistance work, cardio workout and proper sleep. In addition to it, it's your daily activity level that matters. With the current profile you have, it is a must for you to take about 1700-1800kcal. Increased number of meals with low quantities are much better than two or three big meals a day. Try to include all major nutrients in each of your meals in ratio of CHO 3: Proteins 2: Fats 1. Take complex CHO, opt for variety and go for fresh fruits and vegetables. You can eat fish or chicken in the form of BBQ, steamed, boiled, baked or grilled. Fats are best if taken in unsaturated forms. Prepare your meals in canola, soya bean or olive oil. Drink 2-3 litres of water per day. Have 1-2 glasses of water when you get up early in the morning. Keep yourself hydrated all day long especially during your workouts and when you are out in the sun. You can have sips of water during rest phases of your exercise regime. Set a suitable routine for each day of the week and do not leave it on your writing pad but try to implement it as much as possible. Improve your activity level by doing all your home chores by yourself. Adopt active ways of getting things done for instance climb stairs instead of using elevators. Indulge yourself in some hobby that demands physical work and help you burn some calories such as gardening. Decrease your sitting hours, you can set an hour a day either for TV, laptop or your phone. Spend at least an hour or two on your workout. In the beginning keep your exercise intensity at low to moderate levels. You can make your exercise routines on alternate days of the week. Start resistance exercise of about 8-10 sets per exercise session. Never forget to warm up before your workout and cool down at the end. Static stretches will help improve your flexibility. Cardio workout of 40-45 mins is sufficient. If you go for interval trainings you can achieve best results. Set your targets as 1lb/wk, as this is healthy and recommended. If you strive for quicker results you will seriously compromise your health and fitness.


Q: My wife is 35 years old and her weight is 65kg and height is 5ft 2 inches. She is expecting, please suggest a diet plan for her. Hunain
A:
Dear Hunain, a balanced diet is an important part of a healthy lifestyle at different stages of life, but maintaining it is more important if someone is expecting a child. Your wife does not need to do much about it or there isn't any specific diet for pregnancy. She only needs to take healthy and nutritious meals. It might not be possible for her to continue like before because of the compressed stomach so she can increase the number of meals by taking small amounts each time. In addition to it, she might need some supplements or vitamins. Do not forget to take your doctor’s advice before starting such supplements. Moreover, she must also continue her workout regimes with necessary changes and her gynaecologist's permission. Here is a diet plan for her.
• 200ml fresh juice + an apple
• 2 egg whites + 1 egg whole + 1/2 cup whole-grain cereal
• 1 slice bran bread + 1/2 cup cottage cheese + 200ml skimmed milk
• 1 cup fresh salad
• 30g homemade chapatti + 250g chicken/fish (BBQ/baked/grilled/steamed/boiled)
• 1/2 cup nuts + 100ml skimmed milk
• 1 cup mixed fruits
• 1/2 cup salad + 1/2 cup plain yogurt + 1 serving of rice + 1/2 cup mixed pulses/beans/legumes
• 100ml skimmed milk


Want to stay fit and shed those extra kilos? Write to us at fitness@magtheweekly.com and out fitness expert Sidra Arshad will get your problems solved.
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The writer is a gold medalist in Health & Physical Education and a physiotherapist who believes that a healthy body and mind connection is the key to a much happier life
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