How to gain muscles

Q: I’m 26 years old, 5’8” in height and weigh 68 kg. I work out five days a week, two days of which, I do cardio exercises. My goal is to increase muscle size. Earlier, Shanu Khan Without doing a proper fitness assessment, we can’t advise you on what’s good or bad. But, from the names itself, it can be understood that the first two products you consumed were gainers and if a proper exercise schedule is not followed, you would end up putting on fat in unwanted locations. You need to start high intensity cardio along with full body routines at least four times a week. Also, you need to first lose the unwanted fat before gaining muscle size. Join a good gym, talk to both the dietician and the trainer separately and ask them for a suitable programme. Q: I’m a 15-year-old boy and weigh only 35kg. I look very thin. I recently joined a gym to increase my weight and put on a little more fat. Will this help me? Raj Nigudkar Do not believe anyone who tells you that if you join a gym or do heavy weights, your height won’t increase. Secondly, you have mentioned your age and weight but not your height, which determines whether you are thin or fat and what your ideal weight should be. How tall or short you will be is controlled by your genes and no amount of exercise can change that. Do your given exercises properly and maintain a healthy diet.

Q: I’m 26 years old, 5’8” in height and weigh 68 kg. I work out five days a week, two days of which, I do cardio exercises. My goal is to increase muscle size. Earlier, I would consume ‘ON Serious Mass and Pro Complex Gainer’ that helped me gain six to eight kgs. Though I work out regularly, I have accumulated belly fat. My waist has increased to 32'. Someone suggested that I change my supplements as they have a lot of calories. Recently I’ve been consuming 'ON 100% Gold Standard Whey'. I’ve tried a lot but I’m unable to get rid of the fat. I’m a non-vegetarian. I have also cut down on rice and consume it only once a week. Please help.
Shanu Khan
Without doing a proper fitness assessment, we can’t advise you on what’s good or bad. But, from the names itself, it can be understood that the first two products you consumed were gainers and if a proper exercise schedule is not followed, you would end up putting on fat in unwanted locations. You need to start high intensity cardio along with full body routines at least four times a week. Also, you need to first lose the unwanted fat before gaining muscle size. Join a good gym, talk to both the dietician and the trainer separately and ask them for a suitable programme.

Q: I’m a 15-year-old boy and weigh only 35kg. I look very thin. I recently joined a gym to increase my weight and put on a little more fat. Will this help me?
Raj Nigudkar
Do not believe anyone who tells you that if you join a gym or do heavy weights, your height won’t increase. Secondly, you have mentioned your age and weight but not your height, which determines whether you are thin or fat and what your ideal weight should be. How tall or short you will be is controlled by your genes and no amount of exercise can change that. Do your given exercises properly and maintain a healthy diet.

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.

Email your health queries to bodynsoul@hindustantimes.com