Get Ahead reader Pai, 26, has a healthy diet but still has unwanted flab around his belly, biceps and thighs. His erratic office timings do not allow him time to exercise. But he wants to lose weight and get fit.

Fitness instructor Brinda Sapat offered this advice during a recent chat: "Your only solution is exercise. You have to make sure you walk for at least 30 minutes of walking everyday to see any kind of weight loss. This is the bare minimum you will need to do. Also try to be more active, take the stairs instead of the lift, walk instead of using a car/bus etc when distances are short. " 

For those of you who missed the chat, here is the transcript:

 BRINDA SAPAT says, Hi! This is Brinda. I'm ready to take your questions.

sitaram asked, how does morning walker like accesories work?

BRINDA SAPAT answers, I'm sorry I don't know what you mean by "morning walker". Are you referring to a treadmill?

Anushka asked, hi Brinda, i am 27/5'2"/55. would like to know about this 30 min. exercise programme which is gaining popularity. is it worth the money and pls. suggest exercises to reduce fat around tummy or some alternative such as a good gym etc.

BRINDA SAPAT answers, What specifically does the 30 minute programme include?

05Pai asked, Hi Brinda! Am Pai ,26yrs,Male,5'7'',77kgs,workin as a s/w engr..my problem is that am continuously puttin on mass around my tummy(38")..am checking my diet(vegetarian) ,but am not able to control the fat buildup i was goin to gym in the past ,& have a bit of mass in biceps & thighs.. since my office timings keep varying ,am not able to stick on to a fitness regimen. i start a fitness routine & after a week it back to square one.please advise ..thanks!

BRINDA SAPAT answers, Hi Pai! Your only solution is exercise. You have to make sure you get around to at least 30 minutes of walking everyday to see any kind of weight loss. This is the bare minimum you will need to do. Also try to be more active, take the stairs instead of the lift, walk instead of using a car/bus etc when distances are short

Anushka asked, it has some exercises which has to be done for some seconds fastly adn then slowly basically this program is from US.

BRINDA SAPAT answers, Anushka, I'm not aware of the programme I'm afraid. But it is best to stick to 30 minutes of cardio four to five days a week and three days of resistance training. You will also need to cut down on fatty foods and fried stuff.

kavita asked, I am a working mother of two children age 34 weight 66kg ht 5.2. I have hypothyroid. I have fat deposit on my abdomen. How I can reduce the excess flab. I do morning walk only.

BRINDA SAPAT answers, Hi Kavita. It's great that you go for walks. Make sure you increase the time of your walks by five minutes on an average every two days and then start increasing your pace. Watch your fat food intake and keep it to the lowest possible. Your weight loss will be slow given your thyroid condition, but don't give up!

Ankur Gupta asked, Hi I am 24 yrs and my weight is just 46,height is also 5.5.Plz tell me how to gain weight and height in this age?

BRINDA SAPAT answers, Ankur, you need to do some weight training at a gym and try to increase your protein(fish/chicken/pulses/paneer) intake as well as carbohydrates(roti, rice, pasta, bread).

sitaram asked, no. It is a gadget on which you place your ankle in sleeping position and it gives motion to your body.

BRINDA SAPAT answers, Sitaram, please don't try these gadgets, they don't do anything. You are better off going for walks four to five days a week and doing some weight training.  

Sachin asked, Is a morning walk for say 45mins 5days / week good to loose some weight? How long does this needs to be continued to lose 5kgs?

BRINDA SAPAT answers, It is good! But if you have been already walking for a while with no result, you need to increase you pace and need to add some weight training. It is hard to say how fast you will lose weight as it can't be generalised.  

Pritam asked,  Hi I m Pritam I'm 27 years old, weight is 80 k.g. & hight is 5.7'' I have following problems. * Pain in both knees * Difficulty in running * Pain in ankle jonts. I want to reduce my weight by 10 to 12 kgs, I want to reduce my tommy,my wrest is 36 please suggest.

BRINDA SAPAT answers, Pritam. Start walking four to five days a week for 30 minutes and also start gentle stregth training exercises. Might be good for you to attend a "toning" or "conditioning" class to help your joints.

aasleha asked, hi brinda.well i have my rt arms bulkier than left.i am rt.handed.inorder to get both my arms of same bulk am i suppose to work more on my rt. side or more on my left?i am also bulkier at my abdomen and butt and thighs.what exercises am i supposed to do?can u suggest some real good exercises?

BRINDA SAPAT answers, HI! Unfortunately you can't reduce weight just in one area as fat burn occurs equally all over your body. Just stick to regular cardio exercises like walking or aerobics.

05Pai asked, what d'u suggest for a 30min workout? thanks!

BRINDA SAPAT answers, 30 minutes of walking three to four days a week and 30 minutes of weight training three days a week.

Anushka asked, can u tell whether i am overweight and if so how much shud i reduce, my waist is 29 and i feel its very difficult to reduce fat around the tummy. can u suggest some good gym please in hyderabad

BRINDA SAPAT answers, I can't figure this out without seeing you! No idea of gyms in Hyderabad I'm afraid. Just make sure you got to a well-reputed one so that you are in good hands

Renu asked, My daughter is 11 years old, 5 ft in height, 63 kgs weight. She has been playing tennis six days a week for last one and half year.. her thyroid levels are normal. She also attends dance classes twice a week. How can she lose weight? Her diet is normal. She doesnt look obese, just slightly plump.. Is it because of her bone weight?

BRINDA SAPAT answers, Hi Renu. I think your daughter is doing a good amount of activity. Though 63 kilos sounds a bit surprising to me for a girl that age. Maybe you can check with your doctor once agian

05Pai asked, also suggest a diet(veg)program ..in the evenings,i can eat only wat is available in canteen n thats' sandwich with lotsa cheese!!

BRINDA SAPAT answers, Pai, please check out the eight week weight loss plan. It will give you all details.

Beena asked, hello, i'm f 34, 85 kg..i'm working on a treadmill for the last 1 month for 1/2 hr. cant do more than that. havent lost a inch.i am quite heavy on my upper arms. pls. suggest

BRINDA SAPAT answers, Try a beginner level aerobics class. That should help you. Also cut out fat foods and oily stuff.

kidda asked, Hi Beena, I used to do lot of gym in my college days not its not possible do you think abs king pro, sona belt type of machines are worth buying

BRINDA SAPAT answers, Hi! Stay away from gadgets. Best to do some walking and basic exercises at home. You will find some in one of my earlier articles.

jasmeeet asked, hi i m 27 year old 87 kg 5'9" inches want to reduce currently live in australia ..cant cook at home coz havent got time and have to eat junk food always.

BRINDA SAPAT answers, Try to eat salads when you eat out and indulge in the "diet" version of anything when possible. Snack on fruits and nuts. Get some exercise

sitaram asked, I go for .regular walk for 1hr each day and walk with a speed of 4.6 km/hr, then also I have tendancy for weight increase. Suggest me some thing.

BRINDA SAPAT answers, Join the gym and do some weight training.  

Diwakar asked, hi brinda, can u suggest me some ground exercise as i don't have any equipments at home

BRINDA SAPAT answers, Sure, check the following fitness feature.

hi asked, i work everyday. At the end of a stressful day is it ok to go for aerobics? Will it help ease the stress or aggravate it? Im 28 yrs old, working for 8 hours evry day. Pls advise.

BRINDA SAPAT answers, Hi, aerobics is a perfect answer. It is a great stress buster and a nice way to end your day. Go for it!

sarfraz asked, I am 25, fair Height 5-10, waist 32, Weight 63. I wanna develop my arms and foreams. also as I am into office job, I need t deveop better concentration and wanna take care of my body. How do I get salman-khan arms?

BRINDA SAPAT answers, You need to start working out regularly. Try to join an aerobics class to help your mind and for muscular arms, you need to go to the gym.

Sanjay asked, tell simple things to maintain weight and good health.

BRINDA SAPAT answers, It is indeed very simple to maintain your weight and good health. Thirty minutes walking four to five days a week and 30 minutes weight training. Add a few minutes of stretching and relaxation at the end of every workout. Eat foods low in fat and sugar.

Arun asked, I am 35 years old. 5 feet and 7 1/2 inches height and weight of 69 Kgs. Waist size is 34 inch. I brought down my weight from 82 Kgs to 69 Kgs in a period of 1 1/2 years. But I am unable to burn off fat from the waist area. I run on tread mill 3-4 days a week for 30 mts. What is your suggestion for reducing flab around waist ? I can spend about 10 - 15 mts additional every day to execute the suggestions

BRINDA SAPAT answers, Arun, vary your cardio activity. Try cycling or swimming or aerobics instead and add some weight training to your regime.

Rosy asked, I am a mother of two children, age 34 years, weight 57kg, height 155cm.I have a bulging tummy and excess fat on the abdomen and hips.I hv started aerobics for 20 mins. a day.How do i reduce my excess fat?

BRINDA SAPAT answers, Hi Rosy, continue with the aerobics and increase the time from 20 to 30 minutes, finally building it up to about 45 minutes within the next two to three months.  

ace asked, Hi Brinda, I am 26 years, 5.4", 58 kg weight. I get pain in my legs when i sit and it increases when i go to sleep. I am working as a software developer. To add i do yoga regularly

BRINDA SAPAT answers, Check with your doctor.  

adnirB asked, hI bRINDA mY sTOMACH hAS cOME oUT vASTLY. tHREE mONTHS bACK wEST wAS 32 nOW iTS 36. pLEASE hELP mE. tHANKS iN aDVANCE

BRINDA SAPAT answers, Do cardio three to four days a week. This could involve walking or aerobics. Start with 30 minutes, build up to 45 minutes within one to two months.

Part II: The truth about spot reduction

Brinda is the head of the Group Exercise Department at Gold's Gym, Napean Sea Road, where she also runs her classes. Certified with Training Zone & Progressive Fitness (USA), she has been a fitness instructor for the last nine and a half years.