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Will walking help to build muscle?
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Q I am 22 years old, 5'IO" tall, and my weight is 48 kg. I walk 2 km daily and always take the stairs. Please advise me a good diet which can help me build muscles as I lose weight easily.
Avinash Kumar
Avinash, you have to start with weight training in a gym to gain weight and muscle mass. How can you becoming muscular by just walking? It will help you stay fit, but in order to have an attractive body and superior level of fitness, your routine should comprise of weights, kick boxing and sprinting.
For now, you should focus on a right weight training routine and a high calorie diet. Your diet should be: Meal 1: A glass of protein shake. Meal 2: Oats, milk and two bananas.
Meal 3: A two-egg omelette, two slices of brown bread and two bananas.
Meal 4: One chicken breast, brown rice, dal, curd. Meal 5: One hour prior to workout: A peanut butter sandwich and a glass of milk. Meal 6: Post-workout: 30 gm of whey protein, two bananas. Meal 7: Fish, paneer or chicken with 3-4 chapatis and vegetable salad.
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Carry a fruit, like an apple, with you for a healthy snack on the go.
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Q I am 20 years old. I weighed 47 kg until four months ago. After being put on a diet in my gym, I now weigh 64 kg. But my diet is too heavy. Here is what I now have daily: 7:00 am: Raw cereals (harbhara, moong, black gram, soyabean), milk. 9:30 am: Three chapatis with tea and two egg whites.
11:30 am: Two chapatis with curd or paneer bhurji and any fruit juice. 2:30 pm: One chicken burger or two chapatis, a vegetable and rice. Before workout at 6:30 pm: A banana, cheese, wholewheat bread and a potato.
Post work out: Five gm of creatine and protein shake (Stamin -Pro III). 9:30 pm: Two chapatis, vegetable, two egg whites, rice on alternate days and one fruit. Please advise.
Kshitij Shinde
Kshitij, your diet is good and effective. We can make some changes in the diet to make it simple and at a lower cost. Meal 1: 5-6 almonds. A glass of milk, two whole egg omelettes and two slices of brown bread. Meal 2: Four egg whites and two bananas.
Meal 3: Paneer, 5-6 chapatis, dal and curd. Meal 4: Post workout, eat a
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paneer and vegetable sandwich
with two bananas.
Meal 5 (Post workout): Creatine
(as before) with 20 gm of glucose
protein shake or banana milk
shake with dry fruits.
Meal 6: Rajma or chicken or fish
with 2-3 chapatis and vegetable
salad.
Meal 7: A cup of milk.
Focus on weight training. Perform a lot of compound movements like bench press, squat, deadlifts and rows. Get eight hours of sleep every night. Drink about 10 glasses of water daily.
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If you have any questions on fitness and exercise, and want free personalised advice from the experts, please write in to us at bodynsoul@hindustantimes.com.
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