Fitness Q&A: How to vary your strength workout routine

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. Can we lose weight by working out for 4 days a week? Would it be possible to lose flab?

Yes. Provided you follow a low-fat, low-calorie diet along with the exercise routine.

2. Hi, myself SANTU DAS, from kolkata. daily 1 hour i workout in gym at morning like Monday- lates/chest Tuesday-detroit/solder Wednesday- tricep/bicep Thursday-cup/leg … then repeating this prog. my height 5’6,weight age are24. i am working in a question is what type of workout to help my muscle big & bigger & what supplement is good my body. if u send me best daily chart for workout, then i regular maintain that. pls. solved my problem as first as possible

Always take supplements after consulting a doctor or nutritionist.

Here are some ways you could vary your strength workout routine in order to recruit different muscle fibers and increase muscle mass:

Exercise selection: You can do supersets for bulk and definition – for example; bench press followed by dumbbell flies for the chest muscles or barbell curls followed by dumbbell curls for biceps. To increase intensity target the same muscles from different angles using a variety of exercises.

A set of 8 to 12 reps with 70 to 85% of maximum resistance is recommended for strength development.

Exercise sequence: While performing a series or circuit of strength exercises, it is advisable to proceed from the larger muscles to the smaller muscle groups.

Exercise sets: You could do multiple-set strength training or single-set strength training.
Exercise progression: The key to strength development is progressive resistance. As muscles adapt to a given resistance, increase resistance to stimulate further strength gains.

3. im 18 yrs old. I have surprisingly thin hands and legs, pl help.

I suggest you start toning exercises. Please consult a qualified trainer to chalk out a routine for you. Also, ensure that you eat well.

4. pl suggest what dinner can I have as im just noticed Im 107 fasting sugar? Also how much should I work out?

Your fasting sugar levels are in the normal range. You can consume a dinner that is well balanced; the intake of calories should be based on your weight and height (I do not know if you need to lose weight, are of a healthy weight or need to gain weight). I suggest you walk daily for 30 minutes to 1 hour to keep fit.

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