Fitness expert answers queries on working out

FITNESS IS THE WORD: You have to try and take out some time to exercise for a better health, says Kapoor.

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Jaison John: What exercise would you advise to reduce fat in the side part of stomach?

Suparna Kapoor: That is one area that most people struggle with. I will be showing exercises soon to tackle that particular area which we call the obliques. In the mean time stay away from unhealthy food including sweets, fried and foods high in salt like namkeen and chips as they make u retain water. Do some form of cardio regularly for at least four times a week. Keep watching CNN-IBN for more workouts that will target your problem area.

Reader: I am 16 and 5'3 tell. Please inform me of some workouts to gain hright.

Suparna Kapoor: You are just 16 therefore still have time to gain height. Usually till 18 and sometimes even a till 20, there are no specific exercises to gain height as a lot depends on genetics, but make sure you get enough exercise like running, biking or even do a sport. Eat green vegetables and consume protein that is found in eggs and chicken and fish. Also keep in mind not to lift heavy weights as heavy weights retard height, stick to push ups and crunches and very light weights if you must.

Debasish Das I have been facing a problem since I joined the IT industry. Before joining I was 64 kgs (about two year back). My height is 5'6". After joining and during the last two years I have gained about 15 kg of weight and have started looking like a potato with excess fat on my thighs, hips and waist.

My waist size has increased from 30 inches o 34 now. I am not able to go to the gym due to the backbreaking schedule.

Please advise the right mix of exercise that would help me to reduce the excess fat and make me slim and trim again.

Suparna Kapoor: I can understand that you must have very busy schedule but you have to try and take out some time for yourself and your health. Start by going for a brisk walk. If you feel you can’t take out about 40 minutes a day at a stretch what you can do is break up your workout, 20 minutes in the morning and then later in the evening. Walking is by far the best workout for you. You could even utilise lunch break by carrying your sneakers and keep them in office and just make the time. You could also invest in an exercise bike or treadmill to make things simpler. Trust me once you start it wont be that hard and will enjoy your new self. Also make sure to take care of your diet and keep watching my workouts to include them in your routine.

Murugan: I am overweight at a young age due to not maintaining a proper diet plan. I need to reduce my weight what r all the exercise I need to do. Please list out the food what I need to eat to maintain diet.

Suparna Kapoor: You can start by joining a gym or maybe even start a sport. You need to eat lots of fruits, vegetables. Include foods rich in fibre like whole wheat bread in your diet and stay away from refined foods like biscuits, white breads and deserts. Include chicken and egg whites and fish in your diet that is grilled or cooked in little oil. If you are a vegetarian have panner and curd. Also remember to eat consistently 3-4 times a day and eat smaller meals instead to of two big meals. Eat a good breakfast, a slightly smaller lunch and light dinner. Make sure u make good choices of food. Drink plenty of water and stay away from cokes and aerated drinks.

Sangeeta: I m 24-year-old working woman. Most of the office hours I will be sitting as a result I m putting on weight around my thighs. I saw the video clip in www.ibnlive.com regarding this. I want to know whether doing that will be effective. What else do I have to do?