by Sidra Arshad
16 - 22 May, 2015
Your Fitness Problems Solved

Q: I am 16 years old. My height is 5 feet 2 inches and weight is 59kg. I exercise regularly (aerobics) and I skip and dance in my extra time as well, but still I am not losing weight quickly. Please suggest a suitable diet plan and more indoor exercises. Mahi
Dear Mahi, according to your age and height you need to cut down a few extra pounds and not more. But for losing it you need to deduct some calories by changing your daily food intake and some calories through an active life schedule. Healthy weight loss is 1lb/wk. If you try to cross the recommendations, that would be a compromise to your health and fitness. Here is a balanced diet and exercise plan for you to follow.

Diet Plan
Meal 1: 1/2 cup oatmeal + 200ml skimmed milk + 2 eggs without yolk
Meal 2: 1 medium bowl mixed fruits
Meal 3: 1 large bowl salad (include vegetables of your choice) +250g chicken tikka/fish grilled + 1 slice brown bread
Meal 4: 200ml fresh juice (do not mix sugar)
Meal 5: 1 medium bowl salad + 1 serving of brown rice + 1/2 cup pulses/legumes/beans

Indoor exercises
Start with a warm up for 5-10 mins; light aerobic steps
1 min each; repeat 2-3 times; rest 30 secs after each set

Day 1 & 4
Bench push-ups + Rowing + Calf raises + Stationary jog
Day 2 & 5
Ball squats + Farmer walk + Mountain climber
Day 3 & 6
Curl ups + Side crunches + Bridging + Marching
Cool down for 5 mins
Static stretch for all major muscle groups for 30 secs (hold each).

Q: I am a 28-year-old guy with weight 110kg and height 5 feet 11 inches. I’m much worried about the fat accumulated on my tummy. Please suggest a proper diet plan plus indoor exercises as I’m a working person and have no time for gym. Qadeer
Dear Qadeer, here is an exercise plan for you that you can follow on alternate days of the week with rest on Sundays. Perform the following regime for 2-3 times in one setting. Make sure of the proper execution and a good exercise posture.
Start with a warm-up of about 5-10 mins. Stationary jog; moderate pace
• Marching 2 mins + Stationary bike laying on the floor for 2 mins + Side to side jumps 1 min + Rest 30 secs
• Push-ups 1 min + Lunges with side twist 30 secs R + 30 secs L + Rest 30 secs
• Marching 2 mins + Jumping jack-2 mins + High knee stationary drill 1 min + Rest 30 secs
• Knee lift-side kick 30 secs R, 30 secs L + Bicycle crunches 1 min + Rest 30 secs
• Jump steps all four sides 2 mins + Jumping jack 2 mins + Manual crossed trainer 1 min + Rest 30 secs
• Pulse squats 1 min + Dips using chair 1 min + Rest 30 secs
Cool down for 5 mins; walk at low pace
Static stretch 20-30 secs each for all major muscle groups during rest periods and after cool down.

Diet Plan (all days)
• 150g whole grain cereal + 200ml low-fat milk + 1 cup strawberries
• 2 egg whites + 1 egg whole + 100g low-fat cottage cheese + 2 slices brown bread + 1 cup tea without sugar
• 50g homemade bran mixed chappati +250g chicken/fish +1 bowl salad
• 150ml fresh juice + one handful nuts
• 45g rice + 200g mixed pulses + 1 bowl salad

Q: I am 28 years old. My weight is 48kg and it is not increasing. Please suggest a detailed diet plan for me. Rashda
Dear Rashda, either you want to increase or decrease your weight, the healthy way out is an active lifestyle that includes healthy eating with some exercise. Try to involve yourself in some sports activities for at least 30 mins, 4-5 days of the week and follow a balanced eating routine. Increased number of meals with small amounts each would serve you better. Here is a diet plan for you.

Diet Plan
• 200ml fresh juice
• 150g chicken kebab + 2 slices brown bread with peanut butter + 1 apple
• 1 cup tea/coffee without sugar + 75g baked corns
• 1 bowl fresh salad + 150g fish grilled + 1-2 servings rice
• 1 medium bowl mixed fruits
• 1 bowl fresh salad + 50g homemade chappati + 150g mixed pulses
• 150ml low-fat milk

Q: My son is 12 years old and is over-weight. He doesn’t eat junk food but is still gaining weight. His height is 4 feet and weight is 65kg. Please help! Mrs. Asghar
Dear Mrs. Asghar, good that your son doesn’t eat junk food but he might not be active as required for his age group. You can look for activities that he likes and will enjoy to participate in. Try to minimise his screen time, not more than an hour for TV, video games or internet surfing. If possible, ask some of his friends to plan a team activity or you can involve the family members for a task. In addition to it, be vigilant about his eating habits. Healthy foods are good for him but increased amounts would only result into putting up extra fats. Here are a few suggestions that you can go for. Practice 30-40 mins each as prescribed.
Day 1: Swimming
Day 2: Martial arts
Day 3: Dancing
Day 4: Basketball
Day 5: Pool games
Day 6: Cycling

Eating Plan
• 1 sandwich with low-fat cottage cheese and chicken kebab + 200ml low-fat milk + 1 apple
• 2 eggs boiled without yolk + 1 egg whole + 200ml fresh juice
• Salad including green vegetables, olives, tomato, red beans + 150g fish grilled + 1/2 cup rice
• 1 small bowl low-fat yogurt
• 1 cup mixed fruits
• Salad + 100g chicken tikka + 1-2 homemade chappatis
• 100ml low-fat milk

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