Q I’m 5.5 feet tall and weigh around 78kg. I know my ideal weight should be around 55kg and so I’ve joined the gym. I was on steroids last year, as I had got an infection in my windpipe and consequently lost all my stamina. I have now stopped all medicines and want to get back in shape. I’m not able to do cardio exercises for more than an hour, because I start panting and gasp for air. While doing weight training, I barely lift more than 3kg. Even though it is very demotivating, I want to work my way out of it. Please recommend some energy drinks or food I could take before hitting the gym so that I can carry out my workout and last through the day. Suggest the ideal way that I should go about my workouts and a diet plan that I should follow.
Firstly, Arun I haven’t understood why you were on steroids to begin with. Did your doctor or anyone else prescribe them? It’s dangerous if you were consuming steroids on the advice of trainers, since they are not authorised to do so. This is because steroids can cause dangerous side-effects, which may have even been the cause of your windpipe infection and loss of stamina. Ideally, cardio should be done for 50 minutes to an hour only, after which you reach a plateau stage and going beyond that is futile and waste of time. To recommend any programme or diet, we first need to conduct your fitness assessment, through which we will be able to exactly determine what your problems are. Only after this can we suggest the correct diet programme and whether you require any energy drink or pre-workout meal.
Q I’m a 17-year-old guy, 5’9” in height and 54kg in weight. Since I’m more of an athlete, I lose stamina quickly, which leads to weakness. I want to gain weight, muscles and stamina. Please guide me on a good diet and exercise plan.
Before guiding you, we need to know your field of sport and your current diet and exercise plans. This will help us design the correct plan for you, which in turn will help you perform better in your sport as well as gain weight, muscles and stamina. The latter depends on what you eat as you need the right fuel for your body. If you consume fats and proteins beyond what’s necessary, with fewer carbohydrates in your diet, you will continue to have less stamina. Write back to us in detail and we will get back to you.
Q I want to gain weight and muscle mass — my weight is 65kg and I’m 28 years old. I have been going gym for last year and a half, but I haven’t seen any results yet. When I joined the gym, my weight was 61kg, but it hasn’t increased much. I take weight gainers an hour before and after my workout. I go to the gym in the evening between 7-8 pm. I want to know what mistakes am I making, since I don’t see the desired results. Please recommend a diet plan too.
We have gone through your query and find that you have not mentioned your current diet plan and exercise schedule. To analyse where you’re going wrong or the shortcomings of your current programme, we need details of your current schedule. Also, just consuming weight gainers without a proper diet to supplement it or correct exercises to complement it, will not help you achieve desired results. Also, please specify your height as well as your list of daily activities before we can take this forward.
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.