QI have been working out at the gym for the past year and my weight is 73 kg, BMI is 1632 and fat percentage is 25.6.
I had signed up for a diet plan that helped me reduce my weight from 80 kg to 72 kg. However, my dietitians keep changing and so do their diet plans. I am not following any specific plan at present though I do make sure that I keep away from oily and junk food. My job involves travelling within Mumbai so diet food is not always available during the day.
I take protein supplements but they haven’t yet shown results. I alternately train for cardio and weight.
I’m a vegetarian but I eat eggs. Please suggest a diet that can help me tone my body.
Morning: 1 cup of skimmed milk + omelette of 2-3 egg whites and whole wheat bread slices/ one plate of poha (no groundnuts)/ seviya upma (avoid fried/ oily snacks)
Mid-morning: 1 fruit (seasonal)/ 1 glass of thin buttermilk
Lunch: Start your meal with a glass of water. Have one bowl of salad + 2-3 chapatis (dry) + 1 ½ cup of lentils/ sambhar + 1 cup of vegetables + 1 cup of curd (made from skimmed milk). Avoid papad and pickle
Evening: 1 cup of green tea + 3-4 multigrain biscuits/ two pieces of rusk
Mid-evening: 1 fruit (seasonal)
Dinner: 1 bowl of vegetable soup + 1 bowl of salad + 2-3 chapatis (dry) (avoid rice) + 1 cup of soya chunks/ dahi kadhi + 1 cup of vegetables.
Dieting alone will never help you tone your body. Only following an exercise routine structured for your body along with the diet will get you the desired results.
QI am a 46-year-old man who stopped working out 10 years ago. Now I have high blood pressure and cervical spondylitis, due to which my physiotherapist has allowed me to start working out again. I want to know what kind of exercises I should do to improve my cervical area. Please help me with a diet regime so I can keep my blood pressure in check and shed at least 10 kg.
It’s good that you’ve become conscious of your health.
Firstly, you will need to cut down on your salt intake and avoid eating spicy and oily foods. You can lose weight and reduce your blood pressure by following a healthy diet. Eat vegetables and fruits for starters, and meet a dietician for an intensive consultation.
Start gymming to overcome your current medical problems. Start by strengthening your core muscles and then work your back and lower back muscles.
For the spondylitis, you will need to avoid all overhead movements, and for the blood pressure, do some cardiovascular training.