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Suggest Ways To Lose Weight
Question: I am 70kg with a lot of body FAT which took a lot of effort to gain weight from 51kg.I would like to convert body fat to body muscle but fear of losing weight. I would like to know if through training when i convert fat to muscle will i retain the same weight or will i lose weight
Brief Answer:
A nutritious protein rich diet combined with isometric exercises
Detailed Answer:
Hello sir,
Thank you for writing to us at health care magic. this is Dr.Riyanka Chail glad to be answering your query.
Firstly, I would like to know your height so that we can fix a target healthy weight for you according to the Body Mass Index scale.
A normal healthy adult of your age can have normal body fat percentage of 18-24%. If your body fat composition is more , it means you need to correct it and get it to balance.
A Healthy good body weight can be achieved through exercise and eating a healthy nutritious diet. Hence, you need to focus on isometric exercises like weight lifting which will help you at bulk to your muscles.
Even compound exercises like push ups, pull ups, squats are very helpful. Doing only plain isotonic exercises like walking and jogging will only make you lose weight. But isometric exercises as stated above will make you shed excess fat but help you increase the muscles mass without affecting the body weight.
Now coming to your diet , you need to have a protein rich diet consisting of egg whites, cottage cheese , milk and its products and sprouts. Lessen on carbohydrates and fats. Stay away from fatty food completely.
You can take whey protein drinks available in the market but make sure you dont take it for more than 6 months and limit to taking one to two teaspoons in a glass of milk twice daily. Donot take these in excess as excessive amounts affect the kidneys in the long run.
Also kindly stay away from steroids which are known to be misused for body building as they have very serious side effects.
Hope this answered your query.
Please do get back for more queries or further doubts.
Good Luck.
Regards,
Dr.Riyanka Chail, MBBS, MD
A nutritious protein rich diet combined with isometric exercises
Detailed Answer:
Hello sir,
Thank you for writing to us at health care magic. this is Dr.Riyanka Chail glad to be answering your query.
Firstly, I would like to know your height so that we can fix a target healthy weight for you according to the Body Mass Index scale.
A normal healthy adult of your age can have normal body fat percentage of 18-24%. If your body fat composition is more , it means you need to correct it and get it to balance.
A Healthy good body weight can be achieved through exercise and eating a healthy nutritious diet. Hence, you need to focus on isometric exercises like weight lifting which will help you at bulk to your muscles.
Even compound exercises like push ups, pull ups, squats are very helpful. Doing only plain isotonic exercises like walking and jogging will only make you lose weight. But isometric exercises as stated above will make you shed excess fat but help you increase the muscles mass without affecting the body weight.
Now coming to your diet , you need to have a protein rich diet consisting of egg whites, cottage cheese , milk and its products and sprouts. Lessen on carbohydrates and fats. Stay away from fatty food completely.
You can take whey protein drinks available in the market but make sure you dont take it for more than 6 months and limit to taking one to two teaspoons in a glass of milk twice daily. Donot take these in excess as excessive amounts affect the kidneys in the long run.
Also kindly stay away from steroids which are known to be misused for body building as they have very serious side effects.
Hope this answered your query.
Please do get back for more queries or further doubts.
Good Luck.
Regards,
Dr.Riyanka Chail, MBBS, MD
Above answer was peer-reviewed by :
Dr. Sonia Raina
Hello Dr Dr.Riyanka Chail,
My height is 1.75 m.Currently I am doing power lifting i.e lifting heavier weight that my muscle can handle with less reps so that i put weight which ia m trying to reach about 78kg.Recently this year i have put in alot of weight from 51kg to 67kg which i have never reachedin my 31 years on earth,its a miracle!!.But while achieving this i have gained a lot of fat and would like to do strength training i.e more reps with same weight level which i will be able to do easily but fear of losing weight as you may have noticed that i still havent reached my normal healthy body weight.
So by doing strength training more cardio exercise will i convert fat to muscle without losing weight and maintain it at 67 exclude the diet , i just want to know if that will be the case
Thanks
Roneel
My height is 1.75 m.Currently I am doing power lifting i.e lifting heavier weight that my muscle can handle with less reps so that i put weight which ia m trying to reach about 78kg.Recently this year i have put in alot of weight from 51kg to 67kg which i have never reachedin my 31 years on earth,its a miracle!!.But while achieving this i have gained a lot of fat and would like to do strength training i.e more reps with same weight level which i will be able to do easily but fear of losing weight as you may have noticed that i still havent reached my normal healthy body weight.
So by doing strength training more cardio exercise will i convert fat to muscle without losing weight and maintain it at 67 exclude the diet , i just want to know if that will be the case
Thanks
Roneel
Brief Answer:
Kindly stick to weight bearing exercises to build up muscles
Detailed Answer:
Hello Mr. Roneel,
Thanks for writing back. Since your height is 1.75m. You should maintain your weight between 65-75kgs.
Since you want to shed the fat and build up muscles, you need to consider the following points:
1. Too much of cardio exercise is not required as it can shed the fat but can lead to calorie deficit so you may start losing weight.Rather low intensity 45min walk is prefered to shed fat.
2. Weight bearing exercising are good and a must as it adds bulk to the muscle.
3. Exercise on alternate days cause you need to give the body rest to rejuvenate and it helps in muscle building.
4. You have to have a protein rich diet especially animal protein and whey protein for muscle building.
5. Make sure the calorie intake per day is not compromised.
6. Drink good amounts of water.
7. Pre work out meal consisting of solid protein and carbohydrate meal should be consumed about one and half hours before work out.
8. Post work out meal consisting of whey protein shake should be taken within 30 minutes of work out.
These points shall help you maintain the weight and shed fat and build up muscles.
Hope this answered your query.
Please do get back for more queries or further doubts.
Good Luck.
Regards,
Dr.Riyanka Chail, MBBS, MD
Kindly stick to weight bearing exercises to build up muscles
Detailed Answer:
Hello Mr. Roneel,
Thanks for writing back. Since your height is 1.75m. You should maintain your weight between 65-75kgs.
Since you want to shed the fat and build up muscles, you need to consider the following points:
1. Too much of cardio exercise is not required as it can shed the fat but can lead to calorie deficit so you may start losing weight.Rather low intensity 45min walk is prefered to shed fat.
2. Weight bearing exercising are good and a must as it adds bulk to the muscle.
3. Exercise on alternate days cause you need to give the body rest to rejuvenate and it helps in muscle building.
4. You have to have a protein rich diet especially animal protein and whey protein for muscle building.
5. Make sure the calorie intake per day is not compromised.
6. Drink good amounts of water.
7. Pre work out meal consisting of solid protein and carbohydrate meal should be consumed about one and half hours before work out.
8. Post work out meal consisting of whey protein shake should be taken within 30 minutes of work out.
These points shall help you maintain the weight and shed fat and build up muscles.
Hope this answered your query.
Please do get back for more queries or further doubts.
Good Luck.
Regards,
Dr.Riyanka Chail, MBBS, MD
Above answer was peer-reviewed by :
Dr. Arnab Banerjee
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