Fitness expert Suparna Kapoor answers some of your queries on fitness and good living. If you have any health concern or want a fitness tip from Suparna, write to us on [email protected].
Here are the answers to some of the questions we received over the last week:-
Reader's Question: I'm 16 and my height is 5'3. Please inform me of some workouts to get taller.
Suparna: Hi, you are just 16. Therefore, still have time to gain height usually till 18 and sometimes even till 20. There are no specific exercises to gain height as a lot depends on genetics, but make sure you get enough exercise like running, biking or do a sport. Eat healthy, green vegetables and protein which is found in eggs and chicken and fish. Also keep in mind not to lift heavy weights, because heavy weights retard height. Stick to push-ups and crunches and use very light weights if you must.
Jaison John, Bangalore : Hi, nice to see your health section in IBNLive and thanks for the same. What exercise you advise to reduce fat in the side part of stomach?
Suparna: Hi Jaison, thank you for the feedback. Well, that is one area that most people struggle with. I will be showing exercises soon to tackle that particular area which we call the obliques. In the meantime, stay away from unhealthy foods like sweets, fried stuff and foods high in salt like namkeen and chips as they make you retain water. Do some form of cardio and must stay regular at least four times a week. Keep watching CNN-IBN for more workouts that will target your problem area.
Debasish Das: It is a problem that I have been facing since I joined the IT industry. Before joining, I was 64 kg about 2 yrs back. My height is 5'6". After joining and during the last two years, I have gained about 15 kgs of weight and have started looking like a potato with excess fats on my thighs, hips and waist. My waist size has increased from 30 two years back to 34 now. I am not able to devote much time to myself (going to gym etc) due to the back-breaking work schedule. Please help me with the right mix of exercise that would help me to reduce the excess fats and make me slim and trim again. I am ready to do whatever exercises that you want me to do.
Suparna: Hi Debasish, I can understand you have a very busy schedule with your job, but you have to try and take out some time for yourself and your health. Start by going for a brisk walk. If you feel you can't take out about 40 minute at a stretch, what you can do is break up your workout, 20 minutes in the morning and then later in the evening. Walking is by far the best workout for you. The thing is if you really want to, you can plan your day and take out some time for yourself when you would even go in your lunch break. Carry your sneakers and keep them in office and just make the time. You could also invest in an exercise bike or tredmill to make things simpler.
Trust me once you start, it won't be that hard, plus you will enjoy your new self! Also make sure to take care of your diet and keep watching my workouts to include them in your routine.
Murugan: Hi Suparna, I'm overweight for not maintaining a proper diet in my young age. I need to reduce my weight. What all are the excercises that I need to do. Please list out the food what I need to eat to maintain diet.
Suparna: Hi Murgun, what you can do is start by joining a gym or maybe even start a sport. You need to eat healthy, lots of fruits and vegetables. Include foods rich in fibre like whole-wheat bread and stay away from refined foods like biscuits, white breads and deserts.
Include chicken and egg whites and fish in your diet which is grilled or cooked in little oil. If you are a vegetarian, have paneer [home-made] and curd. Also remember to eat consistently three-four times a day and eat smaller meals instead of two big meals. Eat a good breakfast, a slightly smaller lunch and tiny dinner. Make sure you make good food choices. For example, it's better to eat and egg white compared to a bag of chip. Drink plenty of water and stay away from cokes and ariated drinks. Good luck!
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