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Fat loss query

Q. Hello Arnav,

I am 38 yr old female, height 5'6' and weight is 74. Had an abdominal surgery 5 yrs ago. Fully recovered now. I used to weigh about 65-66 but in last 2 yrs my weight is shoot up by 10 kg. Specially, My abdomen, tummy,hips are bigger than my upper/lower body. Currently, am in Qatar and a working professional. Veg. food for 5 days & non-veg (chicken/fish) 2 days.  Breakfast is oats/apple/one egg sandwitch. Lunch is poha/chapati 2 nos with sabji/ wheat pasta. Dinner is 2 chapati n subji, daal and 1 bowl rice.

I have started gym in May and go fr 5 days a week. Normally, my gym routine is 10 min of trademill (6.6 speed), 10 min cycle and then 20 min dumbells/squats and 10 min of floor excercises 2 times in a week. 3 days i attend arobic classes for body pump, body jam,, belly dancing and do only 20 min of cardio. But no change in my weight/body posture.i want to loose 10 kg weight in 3 months ? can you pl. advise me measures to reduce fat & tummy/hips ?

pl. guide      

Best regards

A.) Hi Sona,

To begin with your diet seems to be reasonably good in the sense that there are no junk calories in it. I would however suggest that you can make it better by cutting out rice at dinner and adding some raw vegetables like cabbage, cauliflower. Add some protein in your lunch in the form of eggs or fish. Also add some curd to further increase the protein intake.

Your training needs to be changed to provide results. Your current routine involves very little strength training which I feel must be increased. Try this routine:

Monday, Wednesday, Friday
Start with 5-10 minutes of warm up on the treadmill/cycle or skipping rope

Superset 1:
Military press 3 x 8-10
Dumbbell lunges 3 x 12-15 each leg

Dumbbell rows 3 x 12
Bodyweight squats- 3x1-2 minutes (as many reps as you can)

Superset 3:
Dumbbell side bends 3x10-15 (each side)
Reverse crunches 3 x 12
Plank hold 3 x 30-45 seconds

Rest 1 minute between supersets. 

Remember to gradually increase the weight for each of the weighted exercises 

Tuesday, Saturday

Treadmill- warm up for 5 minutes by going slow,
Alternate between fast @10 for 45-60 seconds and slow @5.5 for2 minutes and a total of 5-8 rounds. 
Increase the speed gradually every week.

The biggest mistake women make is that they lift very light weights which does nothing for their resting metabolism and thus they remain fat. So avoid this mistake and lift heavy in the rep range that is recommended. Besides the workout also ensure that you get 7-8 hours of sleep every night and drink 3 liters of water each day.

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