Is a washboard stomach your dream?
Fitness experts Shraddha Sheth and Nikhil Deodhar of Gold's Gym had these tips to share in a chat with Get Ahead readers on December 13: Only cardio isn't enough to get a flat tummy. You should combine it with ad workout as well as strength training.
If you don't have too much of time, try to do circuit training which involves weights and cardio and less of resting time.
Shraddha is a certified nutritionist with a BSc in Life Sciences and a post-graduate degree in Food and Nutrition. Her profile as a dietician at Gold's Gym involves planning diets for patients and treating different elements of weight management.
Nikhil is a certified fitness trainer and head trainer at Gold's Gym, Worli branch, Mumbai.
Part I: Are you genetically fat?
Part II: Have you confused your body lately?
ligia: hey i am 52yrs, weight is 67. know i am over weight. found out i have thyroid. used to do dancersize but hae stopped becsue of a lower back prob and keen too. tell me something to loose weight.
Shraddha: For you, power yoga would be helpful as it does not involve too much of body activity. You need to take care of your diet as well. Avoid cabbage and cauliflower as they aggravate thyroid problem.
ashish: hi I am 6 feet and 85 kgs ...do i need to reduce waight or is it ok?
Shraddha: For you, weight loss is not the criterion. You need to put on a bit of muscle by doing strength training and cutting your fat intake.
payal: i am 24 years old married lady.want to reduce kilos around my hips.what to do?
Shraddha: Hi payal. You need to increase your energy expenditure which can be done by joining a gym or a group exercise class and by taking care of your eating pattern.
guru: am 40yrs i am having back pain and so tired what can i do in gym pls replyplllllllllllllssssssssssssssssss reply
Nikhil: You can still workout in the gym. Avoid doing anything overhead or any exercise where your back has to take the stress. Work out under proper supervision.
sinil: Hi Nikhil, I am 26 Year old with 81 Kg weight. how i want to reduce 10 Kg weight How i will do the same. Pls reply this question..
Nikhil: Work out!
Naveen: Can we get personal counselling at hyderabad from you guyz? Thanks
Nikhil: We currently don't have an outlet in Hyderabad, and planning to open one shortly.
Abhi: Hi Shraddha/Nikhil,I have dislocated my left shoulder twice. I used to do push ups and some weights. Now I am scared of doing it fearing a dislocation again. Is there ny alternate exercise I can do? I am 5'11, 82 kgs. How much should be my ideal weight? What exercises will you recommend to me?
Nikhil: Do exercises where your shoulder is not pushed behind. If your shoulder still hurts, then rest it for some time. After getting the consent from your doctor, only then should you work out. But fight the injury, don't give in to it.
inder: hi i am inder,my height is 5.7', i go to gym regularly . i do heavy workouts. recently i put on 4 kgs. my weight is 72 kgs now. does muscle gain means weight gain.
Nikhil: Your body consists of muscles, bones, fat, blood, etc. So, muscles add to your weight. And muscles gain translates to weight gain and in fact they are even heavier than fat.
suman: I'm 27 year's old guy with 5;5" inch height .How could i increase height ,Please tell me ?
Nikhil: You can't change your genetics. Hence, you can't increase your height. But you can be fit and make what you have better.
ash_b: Hi. I am 29M, 5.7 & 83Kgs. I regularly work out at Gym. I do 30 min of cardio & 30 min of weights. I want reduce my weight. I am going 2 gym for past 2yrs. How do i reduce my weight.
Nikhil: Do your weights for 45 minutes and then do cardio for 20 minutes, because initially your body uses glycogen for energy and then oxygen, after 45 minutes to one hour.
pai: i am 30-M, hgt-5.7, wgt-70. 1. what should be ideal wgt?, 2. I had been regular at gym for more than 2 yrs under the supervision of instructor, but something went wront and had lot of pain in stomach for 2 yrs, after long homeopathy treatment, it occures only when i try to do heavy exercise or lift some thing. to reduce weight and get proper body shape-what would be yr suggestion.
Nikhil: You need to work out under proper supervision and make sure your trainers are qualified.
Prince: Shraddha, Iam 5'10" and 80kg. I hav tummy coming up and ofcourse iam out of shape now. just recently i joined swimming classes. How to use this swimming to get bak into shape and any tips to make this process faster?
Nikhil: Swimming will basically help you to do cardio. You need to include weight training and take care of your diet.
sameeta_8: Hi,I am 22 years old.I am 45 kgs and look weak.I want to gain weight.I reside in delhi and there are winters going on.Should i join gym.I am out of my home from 8.30am to 8.30pm.What should be my diet[vegetarian,no eggs]and what should i do to gain weight.
Shraddha: Can I get your height? Increase protein intake, have more of paneer, soya and soya products, yogurt and to portions of buttermilk. Increase carbohydrate intake also. Have more of roti, rice, potatoes and fruits like bananas and dates.
Rajbp: I am 40 years old and a Rheumatoid Arthritis patient. I am 5'11" tall and currently weigh about 80 KGs. I have been working out at a gym for the last 18 months or so. On an average I work out for an hour and a half, atleast five times a week. The work out consists of Cardio and light weights. I burn about 500 Cal/workout. I seem to have lost about six kilos in 18 months. My target is to reduce my weight to 72 KGs. What should I do?
Shraddha: Diet advice: Have five small meals per day; have 10-15 glasses of water; have two portions of fruit ie watermelon, muskmelon, papaya, pineapple; one portion of vegetable; avoid potatoes; have one portion of protein ie pulses, dals or white meat or egg whites. Advice: Avoid skipping meals and avoid rice for dinner. Also, ask your trainer to make an advance exercise routine for you.
shrisha: HiI am 27,weigh 71 kgs and 5ft 4 inches heightI want to reduce flab around the belly and in thighs I tried jogging but I dont find suitable place ot jog regularly and dropped in middlebut now since my Triglyceride levels reached 223 I am serious about losing weightalso could u suggest some good gym in Koramangala Bangalore what are ur advices for this
Shraddha: Hi Shrisha, we are coming up with Golds gym in Bangalore. Will you please contact me at s_firstfit@rediffmail.com afterwards to get more details. Meanwhile take care of your diet, increase pulse intake as it will cut down your triglyceride level. Have 1tsp of soaked methi seeds on empty stomach every morning.
anu: can cardio alone help in getting a flat tummy?without the weight training
Shraddha: Only cardio isn't enough to get a flat tummy. You should combine it with ad workout as well as strength training.
vvarma: Hi, I am 26 M, Height 180 cms, weight 75 kgs,What should be my ideal weight? I am doing cardio and regural fitness excersices daily.Could u tell me whether am i overweight.....If soo help me to get fittttt
Shraddha: Hi, you don't need to lose weight. But combine strength training to cut down fat percentage.
Buddy: This chat is not really helpful... the only suggestion for all is "Workout"
Shraddha: The simple logic is: a person of any body type will put on weight if there is lack of energy expenditure and will lose weight if there is more energy expenditure. For our lifestyles have become very sedentary and exercise is a must to counter weight problem. Hope I am able to drive home the point and the logic.
MSP: Hi, I am 5 ft. 56 kg, 30 yrs mother of a 3 yr old. I exercise regularly have cut down my sugar in take, do not eat much, but havn't shed much weight. I have a good waist line a flat stomoch but big butts and bust, What should I do to shed some pounds from those areas?
Shraddha: Hi. Cutting down sugar intake will not be advisable as it will make you feel lethargic. Increase fruit intake and increase energy expenditure or join a gym.
RH: I am 31 and do a brisk walk for 40 min. everyday.Is it sufficient for me!!!
Nikhil: It is important how intensely you do it. Whatever speed you are currently walking/ jogging at, try to improve upon it.
Cannan: Hi Nikhil,How much time you suggest per session if I work out 4 sessions a week.
Nikhil: 40 minutes of weight training and 20 minutes of cardio ie one hour.
smita3_pandey: hi Nikhilpls reply i wanted to ask you is drinking hot water with lemon and honey in morning without having anything reduce weight
Nikhil: This helps you cleanse your system, which is good. But it does not help you reduce weight.
FitnessGuy: Hi Nikhil/Shraddha, I am 25, 5'8", weight 67 kgs. I have been working out since past one year. I have lost quite some weight and there are just a few kgs left which are taking a lot of time to lose. Can you suggest some way to lose that extra flab. I am looking for a lean frame and not a bodybuilder's frame. Do you think it is a right time to take Supplements? If yes, can you suggest me some supplement. If not, when would be the right time to take supplements, if ever. Thanks
Nikhil: You can take supplements. You should go for isolate whey protein, which has less carbs and the protein percentage should be high.
rek: hi, am a 30yr old female, 5.8",67kgs.on the slimmer side.right now, i only walk in the mornings for about half an hour. Do you think that it enuff exercise for me to stay healthy?
Nikhil: You should make those 30 minutes into 1 hour. And you should be active even otherwise during your day. Avoid sitting in front of television and computers. Rather go for sports.
subodh: Hi. I am 23, 6ft tall weighing 70Kg. I would like to have a fit (athletic) body. would you recommend me gymming (pumping iron) or aerobics or yoga or a combination of all three?
Nikhil: Basically all forms of fitness are always welcome as long as you do it in the right way. You need to combine weights with cardio, and try to go more for circuit (exercising one after another on various machines).
ssatijani: I am 28years old, 5.7'' and weight is 64kg. Is my weight correct according to my height.I daily go to gym for about 30-60 minutes and do weight training for about 30 minutesand cardio only for 7-10 minutes (running on a treadmill). I want a decent body . My marriageis due in 2 months time . My work schedule is very tight , daily I spend 14-16 hours in office on week days and10-12 hours on week ends .Due to which I have cut down my work out time to 30-45 minutes from 1 hour. I have breakfast, dinner, lunch n the Office Canteen cheese sand witches, poha, Chinese what ever stuff I get there. What work out schedule and diet you suggest for me considering my marriage and very tight schedule.The tight schedule will stay for another 1.5 month.
Nikhil: If you don't have too much of time, try to do circuit training which involves weights and cardio and less of resting time.
bjay: Nikhil does skipping help in reducing tummy?
Nikhil: Skipping is just another form cardio. It helps if you can sustain skipping for more than 20 minutes, at least. It's better to do some other form of cardio, as skipping not done properly can be bad for your knee.
srikanth: Hi I am 30 yrs old. my height is 5'11'' and weight is 93 kg. I tried to lose weight by GM diet and running. not able to do in this winter. Since i stoped the running, my intake is not changed and getting acidity problem. how to recover from this. Please let me know any exercise can be done inside house to keep me fit?
Nikhil: You can do push-ups, squats, lunges, step-ups and if you have lighter weights you can work your biceps and triceps. Where there's a will there's a way!
susm: I am 22,5.7" Female, Wiegh 50Kg.Tell me how to wiegh gain?.plsssss reply
Shraddha: Diet tips for gaining weight: Increase protein intake, have more of paneer, soya and soya products, yogurt and to portions of buttermilk. Increase carbohydrate intake also. Have more of roti, rice, potatoes and fruits like bananas and dates. Exercise tips: Do weight training.
ganesh: hi. i am 24 years old Male.my height is 5 ft 3 inch. i work out regularaly from 4-5 years.My body is well in shape in all parts.Only my mid section in not in good shape.My waist is 32 inches.how can i reduce it. i am use heavy weights and do abs training 3 days a week with 4 types of excersise with 3 sets of 15 reps.My food intake is also less.but i am not able to get that firm waist yet
Shraddha: Can I get your weight, please?
bakya: Hi I am 25 and 50 kg But my body shape very slim please give me an idea any for increasing my body
Shraddha: Diet tips: Increase protein intake, have more of paneer, soya and soya products, yogurt and to portions of buttermilk. Increase carbohydrate intake also. Have more of roti, rice, potatoes and fruits like bananas and dates. Exercise tips: Increase weight training which will help you to get better result.
mallika: PLEASEEEEE ANSWER Hi, i m 23 yrs old and my height is 5'2. I weigh 50 kgs. Is my weight normal? I also have flab on my tummy area and around the thighs. i dont workout. is walking sufficient for maintaining a healthy body?
Shraddha: Walking can be combined with swimming or any outdoor game. Offer your body variation in workout and you are sure to get better results.
sachu: hi, iam 18 and weigh 50 kg, please help me to gain weight
Shraddha: Can I get your height please? Diet tips: Increase protein intake, have more of paneer, soya and soya products, yogurt and to portions of buttermilk. Increase carbohydrate intake also. Have more of roti, rice, potatoes and fruits like bananas and dates.
Arti: Plssssssss reply, Hi Shradha/Nikhil, I am 29 yr. old with 56 kg weight. I want to reduce 5 kg. Is Yoga effective in reducing weight. Can you suggest some exercise. Thanks.
Nikhil: Yoga alone won't help since it works more on flexibility. To lose weight, you need to do more of your cardio, as it improves your heart rate which in turn helps you to burn fat and do weight training. It improves your metabolic rate, so you can burn more calories throughout the day.
shreds: hi, i am 23 male 5'11"... i hv a nice body shape except that my butts are quite big... i hv a tendency to get fat there... could you recommend some exercise / diet to counter this tendency and get back in shape?
Nikhil: Do more of lunges, squats and step-ups. Try to do a circuit workout with them and even include cardio. In your diet take less of fat and carbs.
raj200: Hi, Iam 28yrs , 5'7'' weight :75 Kgs, please suggest kind of exercise and diet i should maintain
Shraddha: You need to reduce 10 kgs. Diet tips: Have five small meals per day; have 10-15 glasses of water; have two portions of fruit ie watermelon, muskmelon, papaya, pineapple; one portion of vegetable; avoid potatoes; have one portion of protein ie pulses, dals or white meat or egg whites. Advice: Avoid skipping meals and avoid rice for dinner.
vvarma: Hi, whats the correct order to be followed to reduce weight. I mean to ask doing cardio first and gym later or gym first and cardio later. Plz reply
Shraddha: It should be a combination workout.
KKMMAA: Hi. I am 5'2" and weigh 57. Is it fine? If not, what shld be my avg weight?
Shraddha: You need to lose 3 kgs.
sachu: thanks, ,my height is 5'11
Shraddha: I hope you got the diet tips to gain weight.
Nikhil: It was nice chatting with you guys.
Shraddha: Bye everybody! It was nice chatting to you all. You can contact me at s_firstfit@rediffmail.com.
Part I: Are you genetically fat?
Part II: Have you confused your body lately?
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