Fitness Q&A: How to trim your tummy post thirty

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. i wanna loose my weight,so for me which will be better Jogging/Brisk Walking?
Zishan

Brisk walking is safer on the joints (especially if you are over weight) and gives great weight loss results when combined with a low-fat, nutritious diet.

2. Am a mother (age – 33) , wght- 64kgs, height – 5.4. have 2 kids aged 6 n 3. i have lots of loose tummy fat which is bulging, skin wrinkled. please suggest some exercises to reduce it. the tummy muscles didnt contract much post my 2nd delivery. please suggest a diet plan. I have low BP (106/58).
BargaviVijay

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.

SUGGESTED DIET 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 roti
1 cup dal or curds

3. hi madam, i 44 yrs old, having no medical complaints, wt is 82 kgs, ht 5 ft 5 inches, i want to reduce my wt to my ideal wt that is 66 kgs, i do daily yoga for 1 to 2 hrs, jog 3 times a week at least for one hour continuously, can you suggest me how to reduce my wt to 66 kgs
lokeswara rao

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include –

§ Decreased fat consumption
§ Portion control
§ Adequate nutrition
§ Consistent, sensible eating and exercise habits

I suggest you get walking shoes and walk everyday for 1 hour PLUS do your yoga routine.

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 roti
1 cup dal or curds

Send in your questions on fitness to bawarchieditor@sify.com now! And don’t forget to include `Fitness FAQ` in the subject line.

Share