Editor-in-Chief & Publisher: MIR JAVED RAHMAN


Your Fitness Problems Solved


Issue Date 22 Oct - 28 Oct, 2016 at 2:00 PM

Your Fitness Problems Solved

Q: I am 25 years old my weight is 62 kg and height is 5 feet 3-inches. Kindly suggest me a diet plan which is affordable for me. I will get married in two months and want to get totally fit by then. Uzma
A:
Dear Uzma, 47-64 kg is the healthy weight range for you and you can target to be at the lower limit of this range by adopting an active lifestyle. Eating balanced diet is one part of it while the other part is doing regular exercise for most days of the week. I will strongly suggest not to go for ‘any’ diet plan and do not ‘only’ try to diet to reach your target. The healthy fat loss recommendation is one pound in one week which also depends upon your metabolic rate that may show you early reductions, but striving for prompt results by starving yourself or overdoing workouts may cause serious impacts on your overall health and fitness. You can start keeping yourself fit by preparing yourself for your big day. This two months achievement would surely not make you cent percent fit but it will definitely make you happy. You can go for an aerobics/yoga class, swimming, brisk walking or gym to follow a proper workout regimen for an hour daily. Additionally, you can keep yourself active by doing all your work by yourself and adopting some active, healthy habits or hobbies like mountain climbing, gardening or playing some sports.
The diet plan given below may help in meeting your goals.
• 100ml fresh juice
• 1 cup oat meal, 200ml fat-free milk, 2 eggs white, 1/2 cottage cheese
• 1 diced apple, 50gm chicken, 1 cup green tea with lemon and honey
• 1 cup chopped cucumber, 1/2 cup tomato, 1.5 cups broccoli, 1/2 cup chopped carrots, 100gm fish/ chicken, 1/2 cup cooked rice
• 1 cup kidney beans
• 1 cup plain yogurt, 1 slice bran bread, 1 cup mixed pulses
• 100ml skimmed milk

Q: I am 28 years old and my weight is 68kg. I want to lose weight, please suggest a diet plan. Areeba Nawaz
A:
Dear Areeba, you didn’t mention your height so I cannot prescribe you a plan but the tips below may help you in achieving your goals. The most important part is to cut back on sugars and starches. These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbohydrates. Each one of your meals should include protein, good fats and carbohydrates. Constructing your meals in this way will automatically bring your carbohydrate intake into the recommended range of 50-60%. Exercise on your own but the best option is to go to the gym at least 3-4 times-a-week. Do a warm up, lift weights and do some cardio, and after cooling down, stretch all major parts of your body. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight via non-exercising means. Drink plenty of water especially before meals. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours. Prepare your meals in vegetable oils such as olive, coconut or canola oil. It is high in special fats called medium chain triglycerides, which are metabolised differently than other fats. Keep in mind that this is not about adding vegetable oil on top of what you are already eating; it is about replacing some of your current cooking fats with the cooking oil. Exercise portion control or count calories as it can be very useful for keeping yourself aware of what you are eating and how much you’re eating. There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight. Anything that increases the awareness of what you are eating is likely to be useful. If you have any medical conditions then talk to your doctor before making any changes.

Q: I am 48 years old. My weight is 70kg and height is 5 feet 8-inches. I am a patient of diabetes and taking prescribed medicines. All I want to do now is lose some weight to stay fit and healthy. Please tell me how to do that. Bashir
A:
Mr. Bashir, you can follow the exercise and diet plan given below in order to stay fit and healthy.

Exercise plan:
• Warm up at 50-55% of your MHR for 10-15 minutes.
Resistance + Cardio training:
The circuit training given below would be best for you.
Mon/ Wed/ Fri:
Perform 15-20 reps on each station, you may have 30 sec of rest after each station during your initial days of workout, later you may skip the rest phases.
Ball squats + chest press + seated leg curls + seated cable rows + upright rows + standing calf raises + preacher curls + triceps extensions + basic crunches + bridging
Tues/ Thurs/ Sat:
Keep the intensity at 60-65% of your MHR at each station. Spend 5 minutes at each station, you may have 1-2 minutes of rest between stations during initial days of your workout, you may later skip the rest phases.
T.M walk + elliptical + arc trainer + stepper + magnetic bike +
rowing machine
Cool down: 5-10 minutes on recumbent bike at 40-50% of your MHR.
Stretching: Hold on each stretched posture for 10-20 seconds. Stretch all major muscles of your body in the meanwhile.
Rest: Sunday.

Diet plan:
• 50ml fresh juice
• 1 cup oat meal, 100ml fat free milk, 2 egg whites boiled
• 2 small sized bananas
• 1/2 cup cottage cheese, 1 slice bran bread with peanut bread, 1 cup green tea with honey and lemon
• 2 cups chopped cucumber, 1 cup broccoli, 1 cup iceberg lettuce, 1 cup spinach, 2-3 pieces grilled fish, 1 slice bran bread
• 1/2 cup kidney beans or 1/2 peas or 1/2 cup dried nuts, 1 apple or peach
• 1 cup plain yogurt, 100gm barbecued chicken
• 100ml fat-free milk


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