Q: I have been doing work-outs since last 1.5 yrs. but I am not able to gain bulk. Can you please guide me as to what kind of work-out should I do and the diet I should take? I also want to increase my waist line as it has been constant on 28.

A:Your body type and genetics play a very important role. What works for another person may not work for you. The most effective way is to focus on gaining weight first, then later on go on a short term fat loss diet to lower your body fat levels. You cannot gain weight without gaining body fats. As far as a detailed diet is concerned, you should consult a nutrition expert. I can give you a few guidelines. You must eat a lot of proteins as they build muscles. You must eat 1 gram of protein per pound of your body weight. If you do not eat correctly while training, you WILL lose your muscle tissue. You may have to eat 6 meals per day instead of regular 3 meals per day. So, your goal should be: 1. Eat a lot of calories. 2. Train with free weights. The best way to gain weight is to use free weights for exercises. This will stimulate a large amount of muscle mass. Machines are not so effective as they limit development because they support the body weight. Free weights make you support the weight along the entire path of movement which help to stimulate more muscle fibres. Along with exercises, rest is very important. Weight training is required to stimulate growth and after that, your body needs rest and food to build the muscle. Your muscles need to recuperate, otherwise you are prone to chronic injuries from over training. Improper diet and over training are two reasons of failure. You have to know your BMI and the ideal waist:hip ratio which your instructor can help you with. You can do crunches, double crunches and bicycling for maximum results.