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Arnav is a strength and conditioning trainer based in Kolkata. His style of training depends on simplicity and sensibility over fad and short term methods. He has trained a variety of clients from competitive body builders to busy business persons.
He has the experience of helping and designing programs for people with highly varied goals and different time constraints. He shares useful training and diet information through various publications - offline and online. He is also one of the very few Indian trainers who contribute regularly to top global websites like www.bodybuilding.com,... more
He has the experience of helping and designing programs for people with highly varied goals and different time constraints. He shares useful training and diet information through various publications - offline and online. He is also one of the very few Indian trainers who contribute regularly to top global websites like www.bodybuilding.com, amongst others. His writings have also been published in the print media for international health and fitness magazines like the Dubai based Physique Magazine. He has been a guest on an American web radio show as an expert to discuss his fitness and training methods. Less
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Questions & Answers
i am 22 years old, and my height is 6 and the weight is 52.4 Kg, also i am very thin, how to gain weight ?
By: Anonymous 09 May, 2013
First of all, you need to start eating B-I-G! Choose foods from this list, and have 4-6 meals a day: http://www.sarkartraining.net/2011/11/30-best-muscle-building-foods.html
Then start with some weight training to increase your body\'s muscle mass. A simple workout to get you started can be found in this article: http://www.sarkartraining.net/2012/05/avoid-these-3-common-mistakes-made-with.html
Besides the training and the nutrition, try to get 7-9 hours of sleep each night, and cut out any bad habits that you may have. Overall, give it some time and be consistent, and you will see results for sure.
What are the best pre and post workout recipes and foods and also snacks?
By: Monique Williams 05 Mar, 2013
Hi Monique, you can try any of these snacks for pre and post workouts - http://healthmeup.com/hot-list-diet-fitness/20-best-workout-snacks-fitness-foods/15744
hey i am 17 years and my height is 5,7 my weight is 70.8kg is it okay to do weights??
By: Anonymous 26 Jan, 2013
Yes, its ok to do weights at your age. Lifting weights in good form is a great way to get fit and be in shape. Just make sure that you do not neglect your nutrition, and eat well.
i have quite large hips, would u suggest some exercise to reduce it.
By: Anonymous 17 Dec, 2012
Start by first taking a look at your diet, and cut out the foods that are making you fat. Then start with a strength training program where you do compound exercises like squats, lunges, deadlifts etc to target the lower body, and overhead presses, push ups, rows to work the upper body. Working all your muscles will boost your metabolism and burn a lot more fat.
Hello Arnavji, I am 39 years old lady having 5' 3.5". My weight always within 50 - 52 KG. But last 2 years suddenly I gain my weight upto 10 KGs within 4-6 months. Now the weight is neither increaseing nor decreasing and abdomen is also increased. please sugest some diet plan with excersise also, so that i can loose my weight soon within 2 months
By: Anonymous 19 Nov, 2012
At your age a gain of bodyweight is very normal. Generally this happens due to a slowing metabolism along with reduced physical activity levels. And if you start eating more, or eating more of the wrong foods then weight gain will be even greater. So first of all you need to ascertain if your diet has changed in this time period. Since you said that you gained 10 kgs in 4-6 months, I believe that your diet is also blame, as you may have eaten more sugar, salty foods during this time.
First thing that I would suggest is that you do a thorough medical check up to see if your hormones are in order. Then cut out all the sugary, processed and junk foods. Rely on home made meals, and eat more fiber, protein, and healthy fats. A good plan would be like this (assuming that you have no special dietary needs):
Breakfast- 30 gms oats, 1 piece of fruit like apple, 1 egg or a glass of milk (no added sugar), 10 gms almonds or walnuts
Lunch- 1 roti or one small cup rice, 100 gms dal (make a soup and throw in some green veggies like spinach)
Evening snack (only if hungry)- 1 slice bread with butter, and some peanuts
Dinner- 1 roti, 100 gms chicken/fish/paneer, 1 cup boiled vegetables
You can once a week or so have your favorite cheat food in small quantity, but for most part of the week eat healthy.
Besides this I would suggest that you find and join the best gym you can find in your city. Weight training along with intense cardio is the best way to lose bodyfat, so dont miss out. And yes, please dont try to lose 10 kgs in 2 months, it is a very rapid rate of fat loss that will be hard to keep off in the future. Rather focus on eating healthier and working out and the fat will come off in due course.
Hi m naveen 18 year old height 5' 8" and my weight is 74 kg i m profesional basketball player i want to loss my weight and body flesh as it is increasing day by day and is there any hope of gaining height 5 6 inches
By: Naveen Kaundal 28 Oct, 2012
Hi Naveen. To be honest, gaining 5-6 inches at your age is unlikely. However weight loss is something that you can work on for sure. First of all get your diet in order. Chances are, that you are consuming a lot junk and refined foods and very little protein and fiber. So first of all cut out the junk and add more protein and fiber to your diet. And since you are into basketball, you should be getting enough cardio training on a regular basis, what you need to do now is to add some strength training to your routine. Start by doing 3 sessions a week, and do the following workout:
Military press- 2-3 sets of 5-8 reps
Barbell squats- 2-3 sets of 8-10 reps
Barbell rows- 2-3 sets of 8-10 reps
Push ups- 2 sets of max reps
Reverse crunches- 2 sets of max reps
As you get stronger move onto some more advanced programs to build muscle and lose fat.
hi.. my height is 5'5 and weight is approx 83 kg. i need to reduce 15 kg weight. in 3 months. what kind of diet i need to follow, what type of excercise i need to do ??
By: Lisha Bagga 11 Sep, 2012
15 kgs in 3 months, might not be the best rate to go for if you are after long term fat loss. Chances are that you put on the extra 15 kgs over a course of many years, so to expect it to come off that rapidly is being a bit too impatient in my opinion. Ideally you need to focus on a lifestyle change to make sure that the weight comes off and stays off, rather than go for quick fixes and gain back the weight in a year or so.
So what you need to do is to change the habits that caused the weight gain in the first place, which would be being inactive, eating junk and refined foods and very little fiber, protein and healthy fats. Reverse it by starting to do some training 5-7 days a week, of which atleast 2, and preferably 3 should be strength training days and another 2-3 days of intense cardio work. Start slow and let your body get accustomed to all the moving around, and increase the weights that you lift, and the speed while doing cardio gradually.
Here is a workout program to get you started:
Military press- 3-5 sets of 5-8 reps
Goblet squats- 3x8-12 reps
1 arm dumbbell rows- 3x6-10 each side
Reverse crunches- 2 sets of as many reps as possible
Finish off with 10-15 minutes of interval cardio
For your diet:
Breakfast- 30-50 gms oats or daliya, 1 whole egg, nuts
Lunch- 1-2 rotis, 100 gms fish or dal, 1 cup raw or boiled veggies, curd
Dinner- 1-2 rotis, 100 gms chicken, 1 cup raw or boiled veggies
You can snack on a piece of fruit or nuts in between meals, but be sure to keep the portions small.
Hi sir, I m SANA, I m 23 year old weight45 kg and height 5 feet. I eat alot but it does not show on my body. I eat 6 to 7 times a day. I eat everything pls suggest me some diet or supplement
By: Anonymous 28 Jun, 2012
Hi Sana. Well you are what is called an ectomorph bodytype. It means that your bodytype will be very reluctant to put on any weight, and will remain lean even if you eat a lot. But don’t worry, you can still gain weight, but you will have to be very mindful about your diet. Certain foods are known to help gain weight, and those are the foods that will need to form 80% of your diet. These include whole milk, almonds, ghee, brown rice, non veg, rotis, etc.
4-6 meals a day consisting of these foods will be enough for your to put on some weight. Also be sure to do some strength training, so that you gain lean mass rather than all fat which wont look so good. But don’t overdo the training or your body will not have the time to recover and gain weight, so 2-3 sessions a week is good enough for your purposes.
HI Arnav, i am 39 year old man and my activity is moderate. Last december i went through gallbludder operation and after that i gained some weight. Compare to other parts of body my abdomen is quite fatty and it looks very odd at times. I've recently joined a yoga fitness center to shape my abdomen. I am weighing 82 kg now. Apart from yoga what i feel is that I need a balance dieting. So if you please tell me the kind of diet I should follow to reduce my tummy and what is idle weight for a 40 years old man? Looking for your valuable advice.
By: Anonymous 27 Jun, 2012
Hi there. To begin with, the ideal weight of a person of any age will depend on many factors like height, lean body mass, etc. So its hard to say what should be your ideal weight without knowing these inputs. But as a general guideline if you are lean and have a flat stomach, then you are likely to have a proper weight. Now since you have mentioned that your stomach is carrying some extra fat, it might mean that you are overweight. So to lose fat you need some intense training. While Yoga has many benefits to offer, I am not convinced that it is an ultimate fat burner. I suggest that you also begin some bodyweight workouts. Along with that here is a good diet for you to follow:
Breakfast- oats, apple, almonds or walnuts
Lunch- 1-2 rotis, dal or fish, curd
Dinner- 1-2 rotis, chicken or paneer, raw or boiled veggies
hello sirjee my weight is 115kg and as per bmi it should be 70kg, what should i do in this situation,,,, please advise
By: Anonymous 25 Jun, 2012
Hi there. You did not mention your height and age, those two factors would be helpful to know. Anyways since you have mentioned that as per the BMI calculator you need to lose about 45 kgs, it is obvious that you need a lifestyle change. Begin by doing some form of structured exercise on atleast 6 days a week. Of these be sure to make atleast 3-4 of them strength training days where you either lift weights, or do some bodyweight workouts. On the other days do some lighter workouts like Yoga, swimming or even brisk walking. The key is that you get active and move around a lot to burn more calories.
Next is your diet. Start by cutting out all sources of sugar, refined foods and junk calories from your diet. Replace them with foods that contain protein, fiber and complex carbs. Good choices would be rotis, dal, green veggies, fish, chicken, eggs, oats, etc. Also be sure to get some healthy fats from nuts, olive oil, etc. Eat 3 meals a day and if you need then snack on some nuts, curd, or fruits.
hi,i am 26 years old girl.my height is 5 feet and weight is 70.8 kg..how can i loose my weight.suggest something.. REPORT
By: Anonymous 03 Dec, 2013
hey i am 17 years and my height is 5,7 my weight is 70.8kg is it okay to do weights?? REPORT
By: Anonymous 26 Jan, 2013
Thanks a lot for answering my question!!!! REPORT
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