Bulk up the healthy way
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Bulk up the healthy way

This wrestler, now a fan of Get Healthy, Delhi campaign believes you should stick to natural food rather than going for weight gain supplements.

lifestyle Updated: Oct 29, 2013 17:59 IST
Hindustan Times
Get Healthy,Delhi campaign,Yogasana

Prince Aadwanshi, a Delhi-based wrestler, who has won many local and national wrestling awards, has been tracking our mascot Abhilash Thapliyal’s progress since day 1. The guy, whose biceps measure a whopping 19 cm, called us to congratulate Abhilash on his success. (yes, our guy has put on 6 kg and you will soon see his new dole-shole wali photo). “The other day, my group of freak fighter wrestlers was talking about how your campaign has made health the top priority for Delhiites. We are super impressed,” he says.

Prince also has a number of tips to share with Abhilash. “Healthy weight gain is always slow and steady, and of course, natural. Achieve it through your diet, rather than relying on protein supplements that have flooded the market,” he says. Prince also advises Abhilash to have enough carbohydrates as they are necessary for increased muscle mass. “Also do not skimp on sleep as it is essential for muscle growth. Drink enough water as it is retained within the muscle, and have healthy fats such as walnuts, almonds, olive oil, fish oil, or flax seed oil,” he says.

Yogasana of the day
Intense side stretch

Parshva-uttana-asana in Sanskrit, this pose works on your legs, back, hips and arms.

Stand with your feet comfortably apart. Do reverse Namaste by taking your arms behind your back. Keep the shoulders back. Turn your right foot out and bend your trunk towards the right knee. Attempt at touching your head to your knee. The knees and thighs are to be locked. Try and keep the left leg also straight. Stay for 15 counts, resume back to normal and repeat with the other side.

Juhi Garg, yoga expert

Week 11 Day 3

Diet for today

Breakfast: A bowl of vegetable poha with peas, onions, tomatos and peanuts, along with tea without sugar
Mid-morning: Half a bowl of anar and 5 to 6 almonds
Lunch: A bowl of boiled brown rice, a bowl of rajma curry and a bowl of vegetable ghia raita Evening: Green tea with half a bowl of roasted murmura, with onion, chillies and tomato in it
Dinner: 1-2 spinach stuffed roti with 1 katori curd
Post dinner: 1 bowl papaya, pear and apple

Recipe of Ghia Raita
Pressure cook 1 cup grated bottle gourd (doodhi/lauki) bottle gourd little water till soft. Stain, cool and add the chilli powder to taste, 2 tsp chopped green chillies, and 2 tsp chopped mint leaves. Mix well. Serve chilled.

Breakfast: cold coffee + mushroom and egg white toast (multigrain bread 2 slices)
Mid-morning: 4-5 almonds; + 1 cup green tea
Lunch: Tofu or Cottage Cheese (grilled or baked)
Evening: Black Tea
Dinner: Spinach/cabbage dimsums along with a bowl of lemon coriander soup
Post dinner: A cup of green tea

Recipe of Grilled tofu
Carefully slice tofu into 1-inch thick cubes. Whisk together, 1 tbsp soy sauce, 3 tbsp rice wine vinegar, 1 tbsp lime juice 1/2 tsp chopped garlic, and place in a shallow dish. Place the tofu in the dish and spoon some of the marinate on top of the tofu. Allow the tofu to marinade for at least one hour, turning once or spooning more marinade over the top. Lightly grease your grill and cook tofu over medium flame for 6-7 minutes on each side, basting with extra marinade.

Keep in Mind
Begin the day with a glass of hot water with a few drops of lemon juice
Avoid sugar or sugary beverages and diet colas n Avoid sugary fruits, including grapes, mango, banana, cheeku, sarda, musk melon (kharbooz)
Say no to pickles, papad and oily condiments n No curd at night n Have 2 glasses of water before lunch, 2 between 2-4pm and 1 before bedtime
By Shikha Sharma, diet and wellness expert

fact vs fiction

Fad diets work for weight loss: True

Fact: Fact, with a significant but. You may lose pounds quickly on a fad diet. But in the long run, you are unlikely to maintain that loss. Fad dieters often return to their old eating habits and regain the weight. Meanwhile, many fad diets require you to give up foods or entire food groups that most people need for good health. The best way to reach and maintain a healthy weight is to develop an eating plan you can follow for life, combined with regular physical activity.

Mascot Speaks
All this while I was under the belief that I should be given sabse zyada credit for this weight gain... But the misconception came crashing when I met badi mausi recently. Though she mentioned the noticeable weight gain, she was more praise for maa than me for putting so much effort in cooking the prescribed diet and making me stick to the diet strictly. She also said that she reads HT city regularly to keep a tab on my progress. That definitely did make my day. Another happy news. Samrat has informed that there has not been much muscle loss and we have been working out extra hard in the last few days to make up. I hope I am back on track soon !!!!

Workout of the day
Insect is one of the best exercises to improve upper body strength: arms and back in particular. The important thing here is to keep your core engaged, and hips as parallel to the ground as possible. You may open you legs a bit wider to improve your stability.

1: Get into position that resembles somewhat to a basic push-up position: feet are apart, back is slightly rounded with the tail bone tucked in, and the abdominal muscles tight. Arms should be stretched down to the ground with the elbows slightly soft, make sure you don’t stress your shoulders.
2: Take a deep breath in, and as you exhale, lift one arm up off the ground, and pull the elbow as high up as possible. Bring the hand down, and change the arm, the movement has to be fast and powerful, however the speed should not interfere with the posture. In case you are having problems balancing, you can do this exercise from all fours kneeling position, and once you get stronger you can do the full exercise. Repeat 10 to 20 times each arm in order to additionally challenge yourself you may do this exercise by holding little dumbbells in your hands.
By Vesna Jacob, fitness expert and healer

First Published: Oct 29, 2013 16:20 IST