what's ur height and weight?
BMI = ( kg/m² ) weight in kilograms
————————————
height in meters²
BMI Weight Status
Below 18.5 Underweight
18.5 -24.9 Normal
25 - 29.9 Overweight
30 & Above Obese
Accordingly We have to calculate the BMI- Body Mass Index.
Concentrate on diet, Take lots of protein and fiber rather than fats. Take rice to some extent, Avoid sleep immediately after a meal.
Adequate Nocturnal (night) sleep not less than 6 hours and not more than 8 hours a day.
When the heart rate (no.of heart beats per minute) increases The growth hormone gets stimulated and during the deeper phase of sleep the growth hormones are released and utilized.
To find your target heart rate just subtract your age from 220. For example if you are 20 years then you target heart rate must be calculated as follows
Target heart rate = 220-20 (your age) = 200 beats per minute.
And do not exceed your heart rate more than this. It may cause undue stress on your heart.
Warming up by stretching your muscles before jogging and exercising and cool down after exercise and jogging again by stretching. this will avoid injuries from occurring.
Follow good exercise patterns like push ups, sit ups, Squats (multi Joint Exercises) Initially and take protein rich food To gain weigh. Monitor your weight By measuring it before and after each work outs, This will help to detect the amount of fluid loss during work outs. Replace it immediately after each workout with water.
Follow the above mentioned protocol surely in a month U'll c d difference.And it is not advisable to Reduce / Increase more than 2Kgs per month. If you do so that will have a impact in your future.
With Regards
Vasanth Kumar.C
Sports Physiotherapist
fitness consultant and adviser.
My mailbox: dr.vasanth.physio@gmail.com
Answered by
Vasanth RSLV
, an ibibo Citizen,
at
4:16 PM on September 15, 2009
