Being a fitness expert, I receive many cases where the clients want a fitness regime suitable to their lifestyle. Recently Dimple Arora, a fashion designer and a mother in her twenties came to me and asked for a suitable diet and fitness regime. I planned a workout and diet plan spanning three weeks.
She has fat around her waist and her lower body is heavier as compared to her upper body. Thus, her workout and diet plan had to be such that she loses weight from the right areas while preserving the muscle tone. I suggested that she keep her lower and upper body workouts on alternate days.
Lower body routine would focus on compound movements like lungs. Dead lifts and upper body training for chest, back, shoulders and arms could be done thrice a week.
On Mondays, Wednesdays and Fridays - three sets of leg exercises with 18 repetitions; lunges, leg extension, stiff leg dead lift, leg curls and calf raises. This had to be followed by cardio on a cross trainer for twenty minutes.
And for Tuesdays, Thursdays and Saturdays, she did three sets with 10 repetitions; dumb-bell chest press, one arm rows, shoulder press, triceps push down, biceps curl and reverse curls. This was followed by five sets each of sit-ups, leg raises and side bends of maximum repetitions.
Like a true Punjabi, she used to eat paranthas for breakfast, often skipped lunch and had a rather heavy dinner.
I suggested that she have a breakfast of brown bread sandwich filled with salad and egg white at 9 am. I advised her to work out at 11 am and have one scoop of wheat protein after the workout, alongwith a lunch of two chappatis with vegetable, dal, curd at 2 pm and a snack (same as breakfast) at 5 pm.
This was to be followed by a dinner of one chappati with one chicken breast and salad at 8 pm, after which she could have a glass of double toned milk at bedtime.
After following this regime for three weeks, Dimple has started showing improvement.
(Dr Som Tugnait is a world bench press champion)