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'There are only two ways to lose weight'
In a two-part interview, fitness expert Namita Jain tells us just how one can lose weight, get six-pack abs and the most important health concerns amongst young Indians.
Fitness expert Namita Jain has recently released two books -- The Four-Week Countdown Diet and Figure it Out: The Ultimate Guide to Teen Fitness.
Jain sheds light on short cuts to losing weight, health concerns amongst the youth and busts myth about gymming and six-pack abs.
What are the most important health concerns amongst young Indians?
In my opinion there are five serious health concerns amongst young Indians today:
- Incorrect use of supplements there are a lot of teen boys who want to muscle up and want a sculpted look. When they go into gyps, trainers recommend supplements. To my mind that is a concern as any supplement should be prescribed by a doctor because indiscriminate use of suppleness can cause damage and ill health.
- The eagerness to have a size zero is an area of concern among girls. What they don't understand is everyone has different genes and body types.
- Young people don't know how to eat right. They hang out in restaurants fast food joints etc.
- Today more and more teens are bulimic and anorexic. I've come across young people who always want to exercise or are always feeling fat. These are psychological issues and we need to address them.
- Many young Indians, in their eagerness to lose weight end up hitting the gym but never manage to exercise right. This can cause a lot of complications.
How to get a muscular body
A lot of young men like the idea of being beefed up. What advice do you give them?
You need to formulate an exercise programme that works for you, your requirement and your body taking into account the time you need to rest.
Rest is important because it helps your muscles recuperate from the trauma of exertion.
More importantly you need to eat right and keep yourself hydrated.
Finally, remember that not everyone has the same genes so don't try to over-exercise because it can be very, very, harmful.
Illustration: Uttam Ghosh
How to lose weight
When people ask you how they can lose weight, what is your answer?
There are unfortunately only two ways to lose weight -- exercise and eat right.
First and foremost, you need to get out of the couch and become more active.
Just because you start exercising doesn't mean you can eat more. You need to reduce the number of calories you consume and watch what you eat.
Don't remain hungry, have square meals, don't skip any meal. In the initial days of dieting people tend to skip their meals but this is incorrect because there will come a point when you will feel so tempted and hungry that you will binge on anything that you see.
Slow and steady balanced diet is the healthiest way to lose weight.
As for exercises, to burn calories take up a cardio vascular activity such as running, swimming, dancing, cycling or a sport like squash or tennis.
It is pertinent that you must enjoy whatever activity you choose because you should be able to do it for one hour every day for six to seven days a week.
Twice to thrice a week go for weight training so you are not only able to tone your body but also able to boost your metabolism.
However you must have expert advice when you undergo weight training because if you don't, chances are you will mess up your body.
Stopped gymming? Here's what can happen
Is it true that one gains weight when s/he stops going to the gym?
It is true in a way because when you join the gym, you are burning calories.
When you stop and consume the same amount of food or more you will gain weight but that does not mean that you shouldn't join the gym because you need to exercise for life.
Is it also true that if one stops weight training it means that s/he will gain weight?
No it is a myth because when you do weights your muscles are getting conditioned; you're building muscles. When you stop you go back to your de-conditioned muscles.
My point is remain conditioned do the exercise for life. Make health and fitness a way of life not a sporadic thing that you do once in a while.
Getting six-pack abs
How does one get six-pack abs?
The only way to get six-pack abs is to slice off the fat on top the abs below the layer of fat won't be visible
Do abs exercises smartly, do back exercises because if you do abs and don't do back exercises then you will ruin your back.
Do cardio vascular exercises to burn your fat and watch what you eat. And as well do a complete toning exercise. Your body is one whole unit so tone your entire body.