Editor-in-Chief & Publisher: MIR JAVED RAHMAN


Your Fitness Problems Solved


Issue Date 25 - 31 Mar, 2017 at 2:00 PM

Your Fitness Problems Solved


Q: My height is 4 feet 10-inches and weight is 57kg. I am 32 years old. Please tell me if my weight is appropriate with respect to my height and please provide a diet plan for me. Kulsoom
A:
Dear Kulsoom, for females, 45-52kg is a healthy weight range as far as the above mentioned data is concerned. Try aiming for the lower limit as is recommended for females. Now you can set targets for yourself easily. I advise you to go for a fitness test as well, to know your body age, as it would enable you or your fitness instructor to design a proper exercise regimen and diet plan for you.
Try adopting an active lifestyle. Exercise regularly, keep a balanced diet followed by sufficient rest as these are the key elements for a healthy and active life. Staying active will help you reduce your risk of developing numerous diseases associated with a sedentary lifestyle. It may also help you in improving your mental and cognitive abilities. You can also shed all your work and life stresses with those calories that you burn during the work out. Working out half an hour for most days of the week will be sufficient at the start. Keep it slow, with a minimum frequency in a low to moderate pace.
Along with exercise, you need to eat a balanced diet. Eating a healthy, balanced diet is an important part of maintaining good health, as it can help you feel your best. You may add or subtract your calories intake, depending upon your targets. Do not forget to keep yourself hydrated all day long.

Q: I am 17 years old. My height is 5 feet and I weigh 51kg. I want to lose weight and maintain it at the same time. Please give me tips on how to stay fit. Sonia
A:
Dear Sonia, your healthy weight range is 45-55kg. It's the little things that you do each day that add up to being healthy and fit. It is always a work in progress since there are many elements to a healthy lifestyle. You can use these tips as a guide on your journey towards good health:

Your Fitness Problems Solved
1. Mind your habits in your first step. Make a list of all of your habits and put all of the bad ones in the ‘need to quit’ category. Examples of such habits include smoking, drugs intake in any form, alcohol, unhealthy addictions etc. Afterwards, you should sort out the ones that include, excess caffeine intake, sugar or sweet items, junk food etc. You should aim to let go of these but it would be very hard for you to quit a number of habits in one go, so you may start off by taking it in small quantities and gradually putting a stop to them.
2. Go to your doctor for an annual medical check-up just to make sure everything is as it should be. You should also visit your physical therapist to get your fitness test done. This would tell your body age and how fit you are by pointing out your fitness levels of each health-related fitness component. Moreover, you would know your body fat percentage and fat-free content and the exact amount of these values. It would enable you to set your targets appropriately.
3. Sleep affects our physical and mental health tremendously, and many of us do not get enough of it. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake. You should enjoy a sound sleep of about 7-8 hours daily.
4. Exercise is important to stay fit and healthy. Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise improves your body circulation and your body resistance to combat with diseases. Make it a habit to exercise for most days of the week, or at least thrice a week for half an hour.
5. Get as many fresh fruits, vegetables, and whole grains into your diet as possible and make them the main part of your overall diet. Include lean sources of protein such as poultry, fish, tofu and beans. Eat balanced meals and do not overeat. Stop eating before you feel completely full and give yourself a chance to digest your food. Snack on whole foods such as fruits, vegetables and nuts. Avoid highly processed foods that contain artificial sweeteners or colours, hidden sugars or excessive fat.

Q: My weight is 60kg and height is 5 feet 3-inches. I am 33 years old and had a caesarean three months ago. I am struggling to lose weight ever since the birth of my daughter. Please give me some relevant advice on how to do so? Shehzeen
A:
Dear Shehzeen, you may follow the exercise and diet plan given below to meet your targets.

Exercise plan:
Warm up: 7.5 minutes, stationary jog or walk at a low to moderate pace.
Resistance training: as specified according to days, 12-15 reps,
1-2 sets.

Mon/ Thurs: Basic crunches; Reverse crunches; Bridging; Cross crunches; Plank for 5secs, hold, each time.
Tues/ Fri: Chest press with dumbbell; Lat pull down; Shoulder press with dumbbell; Biceps curls; Triceps extension
Wed/ Sat: Leg extension; Leg curls; Standing calf raises; Single leg raises supine; Single leg raises prone
Sun: Rest

Cardio training: all exercising days, 15mins each of the following, at a moderate pace. T.M; Elliptical; Magnetic Bike
Cool down: 2mins; R. Bike, at a low pace.
Flexibility stretches: isometric stretches of all major muscles; hold each stretched position for 30 seconds.

Diet plan:
200 ml skimmed milk, 1 cup whole-grain cereal, 2 egg whites, 1 apple
1-2 slices bran bread, 45gm chicken kebabs
1 bowl fresh salad, 1 cup plain yogurt, 120gm lean meat
A hand full of nuts, 1 seasonal fruit
1 cup mixed pulses/ legumes/ beans, 1/2 cup rice
100ml low fat milk



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