Fitness Q&A: Lateral raises for stronger shoulders

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. Mam i am 31 yr old have one baby 4 yr old. During pregnancy i gained a round 30 kg wt. Which came down by 15 kg after delivry. Now my wt is 75 kg. Height 5′ ft. I go for walk daily .can u suggest me a diet and few exercises to reduce fat and waist tummy and hips.
Charu
Remember, when you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. Eating a wholesome diet that includes fruits, vegetables, grains, nuts, sprouts, seeds and low fat dairy products will build health and achieve your weight loss goals sensibly.

DIET PLAN

Breakfast: Tea, fresh fruit bowl, a small bowl of oats porridge.

Midmorning: 1 apple, coconut water

Lunch: Salad with sprouts, 2 rotis, green veggies, dal

Late afternoon: 1 cup tea, 2 wheat crackers

Evening: pomegranate and papaya

Dinner: vegetable soup, 1 cup green vegetable, 1 cup moong dal, 1 to 2 rotis

Exercise
Cardiovascular exercises help reduce body fat and burn calories. A duration of 60 minutes of low-impact cardiovascular activity everyday is recommended to lose weight. Examples of low-impact exercises are walking, swimming or cycling.

2. I am 5.5m height and having 56kg, but my shoulders are fatty. give the suggestion
VidyaS
Lateral raise ( do 2 sets, 12 reps)

This exercise strengthens the shoulders.

Sit or stand tall. Hold weights in your palms. Keeping elbows slightly bent, palms facing each other, lift your hands up, no higher than shoulder level and then lower down.

3. I am Married…I am 23 years old…. i am 5.1 And My Wight is 61 kgs..i want to lose 5 to 6 kgs within 8 days pls suggest me some diet food with excersise.. So plz help me….
jinal panchal
Losing too much too soon can cause health concerns. Aim to lose 1 to 2 pounds per week. Please refer to my book “the four week count down diet” (by penguin) for a diet plan and exercise routine suited for your needs.

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