by Sidra Arshad
12 - 18 Dec, 2015

Q: I am 31 years old. My current weight is 110kg. Four years ago it was 85kg. I have more fat accumulated on my tummy and love handles. Kindly suggest a home-based exercise routine and diet plan along with some tips to reduce fat. Waqas
Dear Waqas, here is an exercise and diet plan for you.

Exercise Plan
Warm up for 10-15 mins at low to moderate pace; either walk or stationary jog.
Rest for 1-2 mins; do some stretches; you can also have sips of water.
Perform each of the following for 30-60 secs. After each exercise take rest for 10 secs. Repeat the cycle 2-3 times.
Mon, Wed & Fri:
Spot jog + smash medicine ball at wall and catch at squat position + shuffles 5-steps each side + modified push-ups + step cross-overs + basic crunches + floor swimming + bridging.
Tues, Thurs & Sat:
Skipping rope + farmers walk + horizontal run 5-steps each side + rowing + alternate arm-knee touch + aerobic trade + toe touch walk + jumping jack
Cool down for 5 mins by walking at a slow pace.
Flexibility stretches: Statically stretch all your major muscle groups, hold each for 15-20 secs. Avoid holding your breath while you are in the stretched position.

Diet Plan
• 1-2 slices of bran bread with peanut butter + 2 eggs without yolk (boiled/ fried/ omelette with green onion, green chillies and coriander) + 150ml green tea with 1/2 teaspoon honey and lemon extract.
• 200ml skimmed milk + 1 medium sized apple
• 1 cup fresh salad with vinegar + 3-4 pieces of chicken/fish
• 75g kebab + 100ml lemonade without sugar
• 1/2 cup salad + 1 cup mixed pulses + 40g homemade chapatti
• 100ml fresh juice (apple/ carrot/ grapefruit)
• Drink 12-16 glasses of water every day. Prefer boiled, grilled, BBQ, baked and steamed food. Avoid junk or deep fried foods/ artificial sweeteners and flavours, confectionaries, sweets, ghee, butter, jams, jellies, candies and fizzy drinks. Prepare your meals in vegetable oils. Continue taking sips of water during the rest phases of your workout. Schedule your daily activities, rest phases and meal times in a proper manner. Do not overdo any of these. Maintain a balance in your activities and especially in your calorie intake. It is advisable if you select a hobby that requires physical exertion such as hiking, cycling or gardening.

Q: I am 15 years old. My weight is 62kg. I have broad shoulders and have recently noticed large fat deposits over them. I don’t know if it’s a health condition. Please suggest what to do? Taimoor
Dear Taimoor, it's usually the hormonal changes during teenage years that cause abrupt developmental changes in the body. Widening of the shoulders is a part of male pubertal process. It is mainly the effect of testosterone that cause the shoulders to be broad and likewise the expansion of rib cage. You don't need to worry much about it as you are in the same phase. If you would have mentioned your height, I could have suggested you better ideas. However, you can visit your physiotherapist or physical instructor and get your body composition checked. If you have more fat deposits than required, in any part of your body, then it may be associated to your genetic composition. Distribution of fats in the body is mainly dependent upon food habits, exercise and hormone levels. Instead of targeting your shoulders only, it is better to work out for your whole body and exercise for at least three or four times a week. Moreover, you must try to make your lifestyle active. Start participating in sports that you like the most. Adopt a hobby that consumes your energy physically. Make some changes in your habits such as, instead of using elevators, climb stairs; cycle your way to your school/ college/ institute rather than going by bus or car; do your tasks by yourself. Schedule your daily activities before hand. Don't forget to take proper rest for 7-8 hours. In addition, your diet is also very important. Always eat a balanced diet. Keep yourself hydrated. Drink 12-16 glasses of water. Avoid deep fried and junk foods. Whole-grain cereals, skimmed milk, low-fat cheese, peanut butter, poultry, pulses, legumes, beans, nuts, milkshakes without sugar, fresh fruits and vegetables, and lean meat in the form of BBQ/ steamed/ grilled are best for you.

Q: I am 30 years old. I jog in the morning and stroll in the evening regularly. My weight is 70kg and height is 5ft 11 inches. I am unable to reduce my weight and I don’t have time to hit the gym. Please help. Rafiya
Dear Rafiya, your weight range is 60-80kg according to BMI. You might not be able to reduce further because of a number of reasons like you might have hit the plateau and now you need to check the intensity or duration of your workout/ jog or you might need to change the mode of your exercise. You also need to check the frequency of your exercising routine. Just strolling around won't help you unless you set your targets. Following the same form of exercise everyday may help in keeping you active, but in order to stay fit, you need to revise your exersice plans. In addition to it, you must check your eating habits too. When you are aiming at reduction, you should subtract some calories from those required for the normal physiological functions of your body. If you cannot join a gym, you can still exercise at your home, you can consume the time you spent jogging or doing some other form of exercises. Simply introduce the variation at heart levels in your jog as given here.
For Mon, Wed & Fri:
Warm up: 5-10 mins; calisthenics or aerobics steps; 50-60% of your MHR
Rest: 2 mins
Perform for the time given at percentage of your maximum heart rate.
• Min 1: walk at 60-65
• Min 2: brisk walk at 65-70
• Min 3: brisk walk at 70-75
• Min 4: sprint at 75-80 (for 30 secs), brisk walk at 70-75 for next 30 secs
• Min 5: sprint at 80-85 (for 30secs), brisk walk at 70-75 for next 30 secs
• Min 6: brisk walk 65-70 (for 30 secs), rest for next 30 secs
Repeat the above regime at least 3-5 times. Cool down for 5 mins, and walk slowly.
Statically stretch all your major muscle groups.
For Tues, Thurs & Sat:
After warm up and rest as mentioned above, perform the following series each for 1 min, repeat 3-5 times. Take rest for 2 mins after completing one complete cycle.
Stationary jog + pulse squats + jumping jack + wall push-ups + rope skipping + mountain climb + alternate arm-knee touch + 90 degree crunches + floor cycling + cobra pose.
Cool down and stretch your all major muscle groups. Do not forget to take a balanced diet along with exercise.

Want to stay fit and shed those extra kilos? Write to us at and out fitness expert Sidra Arshad will get your problems solved.
The writer is a gold medalist in Health & Physical Education and a physiotherapist who believes that a healthy body and mind connection is the key to a much happier life
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