Fitness Q&A: 4 simple tummy trimming exercises

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. suggest a good diet for q\weight loss?is chocolates high in calories?iam fond of them……………i want to loose 10 kgs in 6 months….is it true we gain weight when we stop gym…is it good to do gym for cardio?
Jayanti

Yes, chocolates are high in calories and can result in weight gain, therefore it is important to restrict or avoid them when on a weight loss plan.

It is ideal to do a combination of both, weight training exercises and cardio. When you exercise you burn calories and increase your body’s metabolic rate; when you stop exercise you may gain weight because you are not burning calories through exercise and your metabolic reate may slow down. Exercise should be a part of your lifestyle habits (even if you just walk regularly) and I don’t recommend you stop exercising!

SUGGESTED FOOD PLAN
Breakfast
2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup
1 cup mixed vegetables
1 or 2 rotis
1 cup dal or curds

2. I am 36 years old 5.6 and 71.4 kg. allergic since 2002 and now it is going to start aasthma.
i m putting wt from last 2 years. in 2009 i was 63 kg and i reduced my diet after 2010. 2 months back i hv checked my sugar level and it was 112 and I stopped any type of sugar from that day except fruit. yesterday i got checked and it was 81.
my diet is as below
2 chapatis with sabji in the morning some time cup of milk also
12 o’clock i tries to take one fruit
3 chapatis with dal and one sabji in the lunch
2 chapatis in the night
a glass of milk at the time of sleeping (400 ml).
mam my problem is when i start morning walk i put more wt and big tummy.
when stop than i feel that i m reducing some thing. pls tell me how i can reduce my wt and my tummy.
Is it possible to rcv the mail from you. thanks & rgds

Sanjeev
Please continue walking, it cannot cause weight gain. Also include the following exercises for your tummy:
SUGGESTED EXERCISE PLAN

Abdominal crunch
Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.
Do 2 sets of 12 reps.

Reverse curl
Lie on your back and lift and bend your knees at 90-degrees. Contract your abs to stabilize your torso, and bring your hips and knees towards your chest. Slowly return to starting position.
Do 2 sets of 12 reps.

Oblique scissors
Lie on your back with legs extended and arms behind your head to support your neck. Contract abs and lift shoulders off the floor. Use your oblique muscles by attempting to bring the left shoulder towards the right knee and the right shoulder toward the left knee. The right and left leg accounts for one rep.
Do 2 sets of 12 reps.

Back extension
Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor; keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position.
Do 1 set of 10 reps.

3. What is suitable time for walking, in morning or evening, before or after meals. How weather conditions effects walking results. I am walking at about 10-11 PM just before sleep, is it ok?
MuhammedSiddique

Walking immediately after meals is NOT recommended… you need to wait for 2 to 3 hours to digest your food before walking for exercise. Other than that you can walk any time suitable for you… walking in hot weather conditions or afternoons may make you tired sooner, therefore I recommend walking early mornings or evenings when the rays of the sun is not strong!

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