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How can I improve my physical statistics?

Q: I am a college student and my problem is my body size. When I was 15 years old, I was quite fit but ever since I developed a neurological disorder, I had to take medication for 4 years. The medicine I took was Epilep, one twice a day. The doctor said that the medicine was quite strong and in order not to feel tired I used to eat a lot of food especially those containing a lot of butter. Hence, I have put on a lot of weight. I am 75 kgs now. My thighs are muscular but my chest and my belly are a problem. I am unable to wear T-shirts or remove my shirt due to shame. Though I am not having a pot belly, my belly resembles that of girl. Now my diet includes rice and vegetables. Once in two weeks I do have non-veg. I am addicted to fried foods like mixture, chips etc. Please advise?

A:Try the following: 1. Aerobics: To rid your pot belly, you need to work on building your heart-lung (cardiovascular) endurance. Take up any activity in any form - cycling, running, jogging, skiing, swimming or even brisk walking to get that gut into its original size. This kind of activity will draw upon the fat stores in the body for generating fuel to last that long. The presence of oxygen (controlled breathing during this workout, instead of huffing and puffing) will mobilize the fat to get utilized instead of stored. This will take care of the fat that lies ABOVE THE muscles in the abdominal area. No amount of crunches by themselves will do this. Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 20 minutes of aerobic activity per week. Ideally, for long-term weight control, you should engage in at least four sessions per week, for 45 minutes each time. 2. Weight Training: The key here is to adopt an OVERALL weight training program so that the lean mass percentage IN THE ENTIRE BODY increases. Balance your abdominal crunches and leg lifts with an equal amount of effort for the lower back to ensure it is not weak. Work out the rest of the body for the best results. And of course, concentrate on technique and quality of your abdominal crunches and pelvic lifts, rather than higher repetitions. And remember, exercises such as these, only improve the tone and endurance of the muscles, they don't burn fat. 3. Healthy diet spread through the day, not night Eating the right food out of habit rather than as a fad, can work wonders for an extra middle. Keep the calories light and spread out through the day rather than bunching them all at night and then sleeping on it, when the body's metabolic rate is the slowest. Try to replace the fired foods with highly nutritious foods that can curb your craving. As you see the results, you should automatically refrain from eating high calorie-low nutrition foods. 4. Holding tummy upright Sitting up tall and straight all day with your tummy tucked in tight can assist in firming up the muscles in the midsection, which in turn appears more slender and trim.

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