Q: Hi, I am 5.5 feet tall and weigh around 78kg. I know that my ideal weight should be around 55kg and so I have joined the gym. I was on steroids last year as I had an infection in my windpipe, due to which I lost all my stamina. Now, I’ve completed my medication and want to get back in shape. I’m not able to do cardio exercises for more than an hour because I start to pant and gasp for air. And while doing weight training, I’m barely able to lift more than 3kg. In spite of it being very demotivating, I want to work my way out of it. Can you please recommend energy drinks or food that I could take before hitting the gym, so that I can do my workout and last through the day. Please suggest a diet plan too.
A: Firstly, I don’t understand why you were on steroids. Did your doctor prescribe them? It’s very dangerous if you were consuming steroids on a trainer’s advice as they are not authorised to do so. That’s because steroids can cause dangerous side-effects that may have even been the cause of your windpipe infection and loss of stamina. Also, cardio exercises are ideally done for 50 minutes to an hour only. After this, you reach a plateau stage where going beyond is a waste of time. To suggest a programme or diet, we need to conduct a fitness assessment test through which we will be able to determine your exact problem. Only after this can we suggest a correct programme.
Q: I’m a 17-year-old guy, 5’9” in height and weigh 54kg. Since I’m more of an athlete, I lose stamina quickly and feel weak. I want to gain weight, muscles and stamina. Please guide me on a good diet plan and exercises.
A: To guide you, we need to know your exact field of sport along with your current diet and exercise plans. This will help us in designing the correct diet and exercise plan for you, which will help you perform better in your sport as well as gain weight, muscles and stamina. Stamina depends on what you eat as you need the tight fuel for your body. If your consumption of fats and proteins is more than what is necessary and the carbohydrate intake is less, then you will have this problem of losing stamina. Write to us in detail and we will get back to you.
Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Dr Rakesh Nair (orthopaedics and sports medicine), Jaya Hiranandani (nutritionist), Kalpesh Vinerkar (exercise and sports training), Nikhil Mogre (sports specialist) and Rupali Gujar (diet and nutrition) will answer your questions.