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Lose and gain weight healthily

Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Solve all your fitness queries by asking the expert.

health and fitness Updated: Jan 01, 2012 16:14 IST
Leena Mogre
Leena Mogre
Hindustan Times

Hi, I am 25 years old and 5'8'' tall. I work out in the gym daily and my weight is 75 kg. I want to reduce my fat and gain muscle. Please suggest a diet and supplement which will help me reduce side fat.
Vikas More
Regularly exercising is a commendable effort on your part. However, you need to understand that there’s no such thing as spot reduction. To reduce your love handles, you need to have a low-fat diet. Cardio is important for fat loss, so you can try swimming, cycling or jogging. For your diet, have a six meal pattern which is moderate carbs, moderate protein and low fat. Consume three cups of green tea as that helps in fat loss. am 23 years old, 5'4'' in height and weigh 65 kg. I want to reduce my weight and breast size, which is 36. Advice a diet plan and exercise.


Hi Shital, for weight loss it is important to build lean muscle tissue. A combination of weight training and cardio is always advisable. For weight training, do a circuit that involves large muscle groups such as chest press, seated rowing, squats, lunges, leg extension, leg curls and calf raises. Cardio activity is that which you can carry on for an hour nonstop such as brisk walk, swimming, jogging or dancing. You can also try power yoga. Also consume a lot of complex carbs, fruits, vegetables, salads, soups and proteins like egg white, soya and tofu.

I am 21 years old and my height is 5’10''. I am underweight, weighing just 52 kg. Please suggest ways to gain weight in a healthy manner.
S Bharatwaj
If you want to put on weight, exercise and weight training is a must. It helps you put on weight the right way, by increasing your muscle mass. Targeting muscles with compound exercises is what I recommend. Also, your diet plays a crucial role. Consume good amount of proteins and carbs. If you are travelling, carry a whey protein shake with you. Take rest and sleep well, besides following the regimen and diet.

Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Nikhil Mogre (sports training and guidance), Disha Solanki (nutritionist), Dr.Rakesh Nair (sports medicine and orthopedics), Aparna Kundu (training expert) will answer your questions.

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First Published: Jan 01, 2012 16:11 IST