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Workout for pain relief

Start weight training as it’ll help stimulate your muscle fibres and increase the secretion of the anabolic hormones, which help increase muscle percentage. Take a mass gaining supplement to fulfill your calorie requirements.

health and fitness Updated: Mar 07, 2010 00:39 IST
Leena Mogre

I am a 32-year-old woman weighing 69 kg. I’ve an 8-year-old daughter. I suffer from spondilitis, vertigo, migraine and high blood pressure. At least once a week, I get an attack of any one of these. Will my current health condition permit me to have another child? And will exercise help? — Henna
You need to see an orthopaedic doctor and a physiotherapist to get your problems sorted out. Join a gym if you can.

Hi. I’m 24 years old, my height is 5’ 7” and I weigh 49 kg. What can I do to increase my weight? I do yoga thrice a week and keep away from rice and fruits. — Kalpesh
Start weight training as it’ll help stimulate your muscle fibres and increase the secretion of the anabolic hormones, which help increase muscle percentage. Take a mass gaining supplement to fulfill your calorie requirements. Eat small meals every two to three hours and drink 200 ml of water every four minutes.

The ideal diet plan for you is —
Meal 1: A glass of mass gainer or banana milkshake
Meal 2: Milk with cereals
Meal 3: A bowl of sprout salad
Meal 4: 4-5 chapatis with paneer, lentils, curd.
Meal 5: A peanut butter sandwich and a glass of banana milkshake or mass gainer.
Meal 6: After your workout, a glass of protein shake and two bananas or a sweet potato.
Meal 7: Two chapatis with rajma and vegetable salad.
Meal 8: A glass of milk

My height is 5’4” and my weight is 62 kg. What should my ideal weight be? Please suggest a diet plan for me. — Sheetal
Your ideal weight should be around 55 kg.

Here’s a diet plan —
Meal 1:
A cup of green tea on an empty stomach in the morning
Meal 2: Milk with cereals
Meal 3: 3 chapatis, fish/chicken, soyabean, curd, vegetable salad
Meal 4: Sprouts salad and a cup of green tea.
Meal 5: Two chapatis with paneer and vegetable salad.

Avoid sweets and processed food.