Fit n' fab

Fit n' fab

Fit n' fab

Q: I am 18 years old and I have been trying to lose my weight for the whole of last year. I have been hitting the gym regularly and eating home-cooked meals. I weigh 72 kg and I am 5 ft 3 inches tall. Can you suggest some fitness routine that can give me some long term results?

- Varsha

Weight loss can be achieved easily if the ground work is strong. What do I mean by ground work?

Get a blood test done to understand your nutritional deficiencies and if you suffer from problems like thyroid or PCOD. Thyroid and PCOD are huge deterrents in weight loss and the training and meal plan will change with these problems. Nutritional deficiencies like vitamins B12, D, zinc etc, can do major damage to the joints as the bones become weak and lethargy will never motivate you to workout. So first identify these issues and start supplementing with food or if need be with supplements after consultation with a doctor or qualified nutritionist.

Get a Body Composition Analysis done. This will help you understand your body fat percentage, muscle mass percentage, water etc. If we see that the body has high fat, we will start you on more cardio workouts like boxing, zumba, running and after three weeks of hardcore cardio and fat loss, we will then mix your workout with weight or strength training to avoid muscle loss and aid the weight loss process.

Getting the right mix of workouts is important. Do this with a trainer or at least consult a trainer once a month if you train in your own. You must do three days of cardio, three days of weight/strength training and a day of rest. Your workouts should be varied because if you stick to one type of workout your body will hit a plateau and wont react to the workout.

Last but not least, food is equally or more important in the process of weight loss. It is not about eating home-cooked food. It's about eating the food that your body needs, eating the right carbohydrates, proteins and fats. This information will be best given to you by a qualified nutritionist. After you get the meal plan, it is important to follow the plan.

 

Q: I am a 36-year-old mother of two and my youngest child is 6 years old. I weigh 80 kg and I am 5 ft 5 inches tall. I am trying to reduce my weight by walking for 30 to 45 minutes and practicing yoga for an hour at least. I eat healthy meals. But despite my best efforts, I am unable to lose weight for the last three years. Can you help me find the right fitness regimen?

-Tara

Everything that I have said above will hold good for this case of weight loss. However, remember, it gets harder as we grow older. Walking, especially brisk walking, will help you burn a lot of fat and is a great exercise. Yoga is another brilliant form of exercise that helps you achieve all the flexibility, balance, mobility, focus your mind and body requires. However, not enough to lose weight. Weight loss, for any age, will be a combination of the right exercise and the right food.

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