by Sidra Arshad
26 Dec 2015 - 01 Jan, 2016

Q: I am a 24-year-old married woman and my height is 5ft 5inches and weight is 50kg. I want to get rid of belly fat, which is increasing day by day. I have tried to skip a heavy lunch and instead have a cup of yogurt and a boiled potato. I don’t eat junk food. What more should I do? Kiran
Dear Kiran, you don't need to skip any of your meals. Instead, you only need to take a balanced diet and join a gym to follow the exercise regimen. Whilst you are taking a balanced diet, you should take 4-5 smaller meals a day. Once you will shed off all your extra fat deposits, your belly fat would also diminish.

Diet Plan
Breakfast: 1 cup whole-grain cereals with 100ml skimmed milk + 1 egg boiled without yolk + 1 slice of bran bread
Morning/ evening snacks: 45g chicken kebab/ 1 medium-sized seasonal fruit + 1/2 cup dry fruits + 1 cup green tea (without sugar; add 1tsp honey and lemon)
Lunch/ dinner: 1 cup mixed salad + 195g chicken/ fish + 1 slice of bran bread
Post dinner: 100ml skimmed milk

Exercise Plan
Warm up: 5-10 mins at low to moderate pace.
Resistance training guidelines: 1-2 sets; 12-15 repetitions; 30 seconds rest after each set.
Cardio training guidelines: 60-70% of your MHR i.e. 117- 137 beats per minute.
Mon & Thurs:
Resistance workout:
1. Leg extensions
2. Leg curls
3. Calf raises
Cardio workout:
1. Treadmill 10 mins
2. Elliptical 10 mins
3. Arc trainer 10 mins
Tues & Fri:
Resistance workout:
1. Chest press
2. Seated cable rows
3. Shoulder press
Cardio workout:
1. Treadmill 10 mins
2. Magnetic bike 10 mins
3. Stepper 10 mins
Wed & Sat:
Resistance workout:
1. Abdominal lifts
2. Cross crunches
3. Bird fly
Cardio workout:
1. High knee 2 mins
2. Shuffles 2 mins
3. Treadmill 10 mins
4. High knee 2 mins
5. Horizontal run 2 mins
6. Elliptical 10 mins
7. Step cross over 2 mins
Cool down for 3-5 minutes; walk at a slow pace. Statically stretch all major muscle groups and hold each for 10 seconds. You can stretch the exercised muscle group after each set, during the rest. You can have sips of water during rest phases of your workout.
Sunday: Rest day

Q: I am 30 years old. My weight is 92kg and my waist is 38 inches. I want to reduce my weight and tone my body. Please help. Joseph
Dear Joseph, you can achieve your fitness goals by adopting an active lifestyle. You need to exercise and take a balanced diet. You should also stay active during most of the day and taking rest for 7-8 hours a day is equally important. You can follow the exercise regime and diet plan given below. It will help you reduce your excess fat deposits and getting toned in a healthy way.
Exercise Plan
Warm up: 5-10 mins; calisthenics/ aerobics/ stationary jog/ cycling/ walking at low to moderate pace.
Resistance: Specified according to days; 12-15 repetitions per set; 2-3 sets; 30 seconds rest after each set. Stretch the exercised muscle group during rest phase.
Day 1: Chest press with barbell + triceps press down + lateral raises
Day 2: Leg press + leg curls prone + posterior calf raises
Day 3: Reverse crunches + bird fly + cross crunches
Day 4: Lat pull down + concentration curls + upright rows
Day 5: Side lunges + single leg raises in side lying + anterior calf raises
Day 6 & 7: Rest
Cardio: All exercising days; keep intensity moderate to high
Treadmill 15 mins + elliptical 15 mins + bike 15 mins
Cool down for 5 mins; walk at a low pace.
Flexibility stretch: Isometrically stretch all your major muscle groups; hold each for 15-20 seconds; perform three times.

Diet Plan
Breakfast: 200ml skimmed milk with 1 cup whole-grain cereals + 1-2 slices of bran bread with 1tsp peanut butter + 1 cup black coffee without sugar
Morning/ evening snack: 1 apple + 1 cup lemonade or 1/2 cup cottage cheese + 2 egg whites + 1 cup green tea
Lunch/ dinner: 3 medium-sized chicken/ fish pieces (grilled, boiled, steamed, baked, BBQ) or 1 cup mixed pulses + 1 cup mixed salad without dressing + 1 serving of rice or 40g homemade chapatti
Post dinner: 100ml skimmed milk
Drink 12-16 glasses of water each day. Avoid deep fried food, butter, ghee, sweets, confectionaries, fizzy drinks, artificial sweeteners. Prepare your meals in vegetable oil.

Q: I am 26 years old. My height is 6ft 2 inches and weight is 102kg. Please suggest some ways to lose weight. I eat a paratha in breakfast, a chapatti in lunch and in dinner. Looking forward to a diet and exercise plan. Arsalan
Dear Arsalan, you can reduce weight by doing exercise and following a balanced diet plan. It is the healthiest way to reduce excess fat masses. Balanced diet isn't only about the calorie count but also the type of food you take. If you enjoy having paratha and chapatti, you need to restrict it to weekends only or once or twice a month. You can cheat your diet plan once a while but avoid making it a habit. You can take help from the diet and exercise plan given below.

Diet Plan
A. 1 cup green tea (without sugar, add 1tsp honey and 1 lemon extract)
B. 1 cup whole-grain cereals + 200ml skimmed milk+ 2 egg whites (omelette or boiled) + 1 cup tea without sugar prepared in skimmed milk
C. An apple
D. 1 cup mixed salad + 200g chicken + 1-2 slices of bran bread
E. 1/2 cup pasta or 1/2 cup dry fruits
F. 1 serving of rice + 1 cup mixed pulses + 1/2 cup salad
G. 100ml skimmed milk
Drink 2-3 litres of water each day. Use olive oil or any other vegetable oil to prepare your meals.

Exercise Plan
Warm up: 5-10 minutes; 50-60% of your MHR i.e. 97-116 BPM.
Day 1, 3 & 5:
Resistance (12-15 reps/set) + Cardio (5 mins each); no rest in between; after one cycle rest for 1-2 mins; perform 2 cycles. Keep your intensity at 60-70% of your MHR i.e. 116-135 BPM.
A. Squats + ball leg curls + T.M
B. Cable chest press + seated cable rows + stepper
C. Triceps kick backs + preacher curls + elliptical
D. Hip abduction + hip adduction + magnetic bike
Day 2, 4 & 6:
Resistance: 12-15reps; 2-3sets; 30 seconds rest after each set.
90 degree ball crunches + ball bridging + alternate arm leg crunches
Cardio: intensity is 116-135 BPM; 10 mins each.
A. Elliptical
B. Arc trainer
C. Stepper
Cool down: 5 mins walk at 50-55% of your MHR i.e. 97-106 BPM.
Stretches: Statically stretch all major muscle groups and hold each group for 15-20 seconds. Avoid holding your breath during the stretched position.

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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