Q: I am a 26-year-old guy with weight 65kgs and height 5 feet 7 inches. Besides exercise, would you recommend the use of weight loss pills for losing weight? If so, which one would you recommend? I'm in shape but want to tone up the abs and lose the love handles. Jibran
A: Weight loss pills can cause serious side-effects as they are high in caffeine. Some of the most common side-effects include, dehydration, increase in blood pressure and headaches. The healthy way to lose fat is via exercise. Any type of aerobics training burns fat and 30 minutes of moderate jog can burn 250 - 300 Kilo-calories. On the other hand, if you manage your calories via diet with no extra fats and carbs you will easily lose 1 pound of fat in every 10 days. If you want to increase the pace, a daily deficit of 500 Kcal makes 3500 Kcal of a week which is equal to 1 pound of fat. For aerobics / cardio training, you can use any one or a combination of these: jogging / cycling / dance / swimming / stepper / elliptical.
Monday (Chest , Back, Biceps)
*Warm up, 5 to 10 minutes
(a) Dumbbell press chest, 12 to 15 reps
(b) Dumbbell flyes chest, 12 to 15 reps
(c) Lat pulls front, 12 to 15 reps
(d) Seated cable rows, 12 to 15 reps
(e) Biceps dumbbell curls, 12 to 15 reps
(f) Hammer curls, 12 to 15 reps
*Do 2 sets of each exercise above with maximum rest of 10 to 15 seconds.
(g) 30 minutes cardio (aerobics / jogging / cycling / swimming / dance)
Tuesday (Cardio)
*Do 50 to 60 minutes of cardio (aerobics / jogging / cycling / swimming / dance) moderate intensity
A: Weight loss pills can cause serious side-effects as they are high in caffeine. Some of the most common side-effects include, dehydration, increase in blood pressure and headaches. The healthy way to lose fat is via exercise. Any type of aerobics training burns fat and 30 minutes of moderate jog can burn 250 - 300 Kilo-calories. On the other hand, if you manage your calories via diet with no extra fats and carbs you will easily lose 1 pound of fat in every 10 days. If you want to increase the pace, a daily deficit of 500 Kcal makes 3500 Kcal of a week which is equal to 1 pound of fat. For aerobics / cardio training, you can use any one or a combination of these: jogging / cycling / dance / swimming / stepper / elliptical.
Monday (Chest , Back, Biceps)
*Warm up, 5 to 10 minutes
(a) Dumbbell press chest, 12 to 15 reps
(b) Dumbbell flyes chest, 12 to 15 reps
(c) Lat pulls front, 12 to 15 reps
(d) Seated cable rows, 12 to 15 reps
(e) Biceps dumbbell curls, 12 to 15 reps
(f) Hammer curls, 12 to 15 reps
*Do 2 sets of each exercise above with maximum rest of 10 to 15 seconds.
(g) 30 minutes cardio (aerobics / jogging / cycling / swimming / dance)
Tuesday (Cardio)
*Do 50 to 60 minutes of cardio (aerobics / jogging / cycling / swimming / dance) moderate intensity
Wednesday (Shoulder, Legs, Triceps)
*Warm up, 5 to 10 minutes
(a) Dumbbell shoulder press, 12 to 15 reps
(b) Lateral raises, 12 to 15 reps
(c) Squats, 12 to 15 reps
(d) Step-ups, 12 to 15 reps
(e) Overhead dumbbell extension triceps, 12 to 15 reps
(f) Triceps kick back dumbbells, 12 to 15 reps
*Do 2 sets of each exercise above with maximum rest of 10 to 15 seconds.
(g) 30 minutes cardio (aerobics / jogging / cycling / swimming / dance)
Thursday (Cardio)
*Do 50 to 60 minutes cardio (aerobics / jogging / cycling / swimming / dance)
Friday
Rest
Saturday
Swimming for 60 minutes or play any other sports for 90 minutes
Sunday
Rest
*Warm up, 5 to 10 minutes
(a) Dumbbell shoulder press, 12 to 15 reps
(b) Lateral raises, 12 to 15 reps
(c) Squats, 12 to 15 reps
(d) Step-ups, 12 to 15 reps
(e) Overhead dumbbell extension triceps, 12 to 15 reps
(f) Triceps kick back dumbbells, 12 to 15 reps
*Do 2 sets of each exercise above with maximum rest of 10 to 15 seconds.
(g) 30 minutes cardio (aerobics / jogging / cycling / swimming / dance)
Thursday (Cardio)
*Do 50 to 60 minutes cardio (aerobics / jogging / cycling / swimming / dance)
Friday
Rest
Saturday
Swimming for 60 minutes or play any other sports for 90 minutes
SundayRest
Q: I'm 24-years-old. My problem is that I can't keep my weight on. I have been weight lifting for a short period of time, and I have to eat enormous amount of food to ensure that I don't lose muscle mass. The problem is that I regularly eat fatty, unhealthy stuff because it's the easiest way for me to get calories. I know that eating this unhealthy can't be a good thing. So, is there a way to keep my muscle mass and not have to eat so unhealthy? Ilyas
A: Muscle mass cannot be maintained by eating junk food, it can only be maintained by resistance training and eating a balanced diet. To maintain muscle mass, you need to increase the intake of proteins and complex carbohydrates, best resources of proteins are meats and egg whites. If you do not put extra strain on your muscles that is you don't do resistance exercises, your muscle mass will start to decrease slowly but it doesn't mean that you have to exercise too long everyday, a smart exercise plan can do the job. Here, I am including a routine for you to improve muscle mass and to improve your body composition. With this exercise plan, if you keep your diet simple and healthy you can reach your goal very easily. Eat boiled, steamed or grilled food with
less fats. Include vegetables, meats, poultry,low-fat yogurt, fruits and some whole-grains to your diet. Try to have 12 to 16 glasses of water everyday.
Day 1: Chest & Biceps
• Bench press, 3 sets, 12, 10, 8
• Incline dumbbell press, 3 sets, 12, 10, 8
• Push-ups, 3 sets, maximum reps
• Biceps barbell curls, 4 sets, 12, 10, 8, 6
• Dumbbell curls, 4 sets, 12, 10, 8, 6
Day 2: Back & Triceps
• Pull-ups (front), 3 sets, maximum reps
• Bent over dumbbell rows, 3 sets, 12, 10, 8
• Seated cable rows, 3 sets, 12,
10, 8
• Dead lifts, 3 sets, 12, 10, 8
• Over-head triceps cable ext, 3 sets, 12, 10, 8
• Laying triceps ext, 3 sets, 12, 10, 8
• Single hand triceps ext, 3 sets, 12, 10, 8
Day 3
Rest
Day 4: Shoulders (Deltoid)
• Seated dumbbell press, 3 sets, 12, 10, 8
• Front shoulder press bar, 3 sets, 12, 10, 8
• Bent over lateral raises, 3 sets, 12, 10, 8
• Shrugs barbell, 4 sets, 12, 10, 8, 6
• Front raises (easy bar), 3 sets, 12, 10, 8
Day 5: Legs
• Barbell squats, 4 sets, 12, 10, 8, 6
• Leg press, 3 sets, 12, 10, 8, 6
• Leg ext, 3 sets, 12, 10, 8
• Leg curls, 3 sets, 12, 10, 8
• Standing calves raises, 3 sets, 12, 10, 8, 6
• Single leg calves raises, 2 sets,
12, 12
Day 6
*Do 50 to 60 minutes of jogging or swimming.
Day 7
Rest
A: Muscle mass cannot be maintained by eating junk food, it can only be maintained by resistance training and eating a balanced diet. To maintain muscle mass, you need to increase the intake of proteins and complex carbohydrates, best resources of proteins are meats and egg whites. If you do not put extra strain on your muscles that is you don't do resistance exercises, your muscle mass will start to decrease slowly but it doesn't mean that you have to exercise too long everyday, a smart exercise plan can do the job. Here, I am including a routine for you to improve muscle mass and to improve your body composition. With this exercise plan, if you keep your diet simple and healthy you can reach your goal very easily. Eat boiled, steamed or grilled food with
less fats. Include vegetables, meats, poultry,low-fat yogurt, fruits and some whole-grains to your diet. Try to have 12 to 16 glasses of water everyday.
Day 1: Chest & Biceps
• Bench press, 3 sets, 12, 10, 8
• Incline dumbbell press, 3 sets, 12, 10, 8
• Push-ups, 3 sets, maximum reps
• Biceps barbell curls, 4 sets, 12, 10, 8, 6
• Dumbbell curls, 4 sets, 12, 10, 8, 6
Day 2: Back & Triceps
• Pull-ups (front), 3 sets, maximum reps
• Bent over dumbbell rows, 3 sets, 12, 10, 8
• Seated cable rows, 3 sets, 12,
10, 8
• Dead lifts, 3 sets, 12, 10, 8
• Over-head triceps cable ext, 3 sets, 12, 10, 8
• Laying triceps ext, 3 sets, 12, 10, 8
• Single hand triceps ext, 3 sets, 12, 10, 8
Day 3
Rest
Day 4: Shoulders (Deltoid)
• Seated dumbbell press, 3 sets, 12, 10, 8
• Front shoulder press bar, 3 sets, 12, 10, 8
• Bent over lateral raises, 3 sets, 12, 10, 8
• Shrugs barbell, 4 sets, 12, 10, 8, 6
• Front raises (easy bar), 3 sets, 12, 10, 8
Day 5: Legs
• Barbell squats, 4 sets, 12, 10, 8, 6
• Leg press, 3 sets, 12, 10, 8, 6
• Leg ext, 3 sets, 12, 10, 8
• Leg curls, 3 sets, 12, 10, 8
• Standing calves raises, 3 sets, 12, 10, 8, 6
• Single leg calves raises, 2 sets,
12, 12
Day 6
*Do 50 to 60 minutes of jogging or swimming.
Day 7
Rest
Q: I’m a 21-year-old girl. My weight is 59kgs with height 5 feet 4 inches. I have a lot of stomach fat that I want to get rid of. Please suggest me some exercises for that. Saleena
A: Try to avoid simple sugars and fats from your diet, eat 5 to 6 small meals in a day, have more water and exercise regularly. I am recommending you a cross circuit routine (aerobics and resistance mix) it will give great results.
Day 1
• Lat pulls, 15 reps + 2 minutes jog
• Shoulder press dumbbells, 15 reps + 2 minutes jog
• Chest flyes, 15 reps + 2 minutes jog
• Biceps curl dumbbells, 15 reps + 2 minutes jog
• Triceps extensions overhead dumbbells 15 reps + 2 minutes jog
• Squats, 15 reps + 2 minutes jog
• Abs plank hold, 30 seconds
• Lower back bridging hold, 30 seconds
• Basic abs curl-ups, 15 reps
*Do 2 rounds of complete circuit with minimum rest, not more than 20 - 30 seconds.
Day 2
• Cycling, 10 minutes
• Stairs climbing, 10 minutes
• Skipping, 5 minutes
• Brisk walk, 10 minutes
• Jogging, 10 minutes
Day 3
Rest
Day 4
• Lat pulls, 15 reps + 2 minutes jog
• Shoulder press dumbbells, 15 reps + 2 minutes jog
• Chest flyes, 15 reps + 2 minutes jog
• Biceps curl dumbbells, 15 reps + 2 minutes jog
• Triceps extensions overhead dumbbells, 15 reps + 2 minutes jog
• Squats, 15 reps + 2 minutes jog
• Abs plank hold, 30 seconds
• Lower back bridging hold, 30 seconds
• Basic abs curl-ups, 15 reps
*Do 2 rounds of complete circuit with minimum rest, not more than 20 - 30 seconds.
Day 5
• Cycling, 10 minutes
• Stairs climbing, 10 minutes
• Skipping, 5 minutes
• Brisk walk, 10 minutes
• Jogging, 10 minutes
Day 6
Rest
Day 7
*Do swimming or play any other sports of your choice, 50 to 60 minutes.
A: Try to avoid simple sugars and fats from your diet, eat 5 to 6 small meals in a day, have more water and exercise regularly. I am recommending you a cross circuit routine (aerobics and resistance mix) it will give great results.
Day 1
• Lat pulls, 15 reps + 2 minutes jog
• Shoulder press dumbbells, 15 reps + 2 minutes jog
• Chest flyes, 15 reps + 2 minutes jog
• Biceps curl dumbbells, 15 reps + 2 minutes jog
• Triceps extensions overhead dumbbells 15 reps + 2 minutes jog
• Squats, 15 reps + 2 minutes jog
• Abs plank hold, 30 seconds
• Lower back bridging hold, 30 seconds
• Basic abs curl-ups, 15 reps
*Do 2 rounds of complete circuit with minimum rest, not more than 20 - 30 seconds.
Day 2
• Cycling, 10 minutes
• Stairs climbing, 10 minutes
• Skipping, 5 minutes
• Brisk walk, 10 minutes
• Jogging, 10 minutes
Day 3
Rest
Day 4
• Lat pulls, 15 reps + 2 minutes jog
• Shoulder press dumbbells, 15 reps + 2 minutes jog
• Chest flyes, 15 reps + 2 minutes jog
• Biceps curl dumbbells, 15 reps + 2 minutes jog
• Triceps extensions overhead dumbbells, 15 reps + 2 minutes jog
• Squats, 15 reps + 2 minutes jog
• Abs plank hold, 30 seconds
• Lower back bridging hold, 30 seconds
• Basic abs curl-ups, 15 reps
*Do 2 rounds of complete circuit with minimum rest, not more than 20 - 30 seconds.
Day 5
• Cycling, 10 minutes
• Stairs climbing, 10 minutes
• Skipping, 5 minutes
• Brisk walk, 10 minutes
• Jogging, 10 minutes
Day 6
Rest
Day 7
*Do swimming or play any other sports of your choice, 50 to 60 minutes.
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