Hi da

Hope you are the great COSAN..

da i am now in kuwait and have one kid, what about you, kids..wife? no news from you for a long time. i accedently got your profile and thought I would write to you. you can note my personal e-mail id .(JavaScript must be enabled to view this email address)

after marriage, i had no proper exercise and had wrost eating habbit and now i am 120 kg, i am trying lot of exercise i will loose 1 or 2 kg but will gain another 3 kg after weeks, this is because my eating habbits ..

now I have found a good gym and the trainer told me that weight training with aerobice on alternate days is good to reduce weight…is it correct?

my now exercise schedule is like this, morning i will walk for 45 mts 6 days and do 12 traditional suryanamaskars, and evening i go to gym, this schedule i started recently only may be one month, i am seeing slight difference ...now I am determined to build my body, i need your help and advice as you had given me in the college days.. my figure is 120 kg weight, waist is 46 inch..I want to bring the weight down to 80 kg(those college days) and waist to 32 inchs..and also i have read some where that buld muscles depends on genetics and every one cannot build muscles or six packs..i would like to buld six packs as well..

please help me with your advise,

meanwhile are you in toch wiht sam, nishath, laji, prabath…?

yours

Biju narayan

now I have found a good gym and the trainer told me that weight training with aerobice on alternate days is good to reduce weight…is it correct?

my now exercise schedule is like this, morning i will walk for 45 mts 6 days and do 12 traditional suryanamaskars, and evening i go to gym, this schedule i started recently only may be one month, i am seeing slight difference ...now I am determined to build my body, i need your help and advice as you had given me in the college days.. my figure is 120 kg weight, waist is 46 inch..I want to bring the weight down to 80 kg(those college days) and waist to 32 inchs..and also i have read some where that buld muscles depends on genetics and every one cannot build muscles or six packs..i would like to buld six packs as well..

please help me with your advise,

Hi Biju,

I am doing good bro. It’s good to hear from you. I will write more in email.

I would say you need to clean up you diet along with your exercise. I don’t see anything drastically wrong with a 3 days/week full body workout and cardio in between days. Do a full body workout 3 days/week. You can do cardio in between days or 5-6 days per week ( after your weight workouts). You might lose some muscle but that’s ok.

Try to get around 1gms/lb of protein. So basically get some protein with every meal you have. Get your protein from lean sources, chicken breast, tuna, egg whites, and so on.
Eat fruits/veg along with your meal. Keep fruits to 1-2 times/day. Eat veggies as much as you can with every meal
Have some fish oils to get the Omega 3’s
Lift 3 -4 times/week.Keep a workout log.
Do cardio 5-6 days/week.

Let’s see what this routine does for you. I just don’t want to put too many numbers and complicate things.

Just eat healthy and workout and you will lose a lot of weight. I don’t think you are one of them who will have a hard time losing weight. Make eating healthy and work out a habit. Worry about the process than the outcome and you will lose weight just fine.

Write back if it doesn’t make any sense.

Hi Anoop,

Thanks da, here i am little bit confused,

my gym schedule is like this

Fri-rest day(this part of the world friday is the week end holiday)
Sat—upper body
Sun-Cardio
Mon-lower body
Tues-Cardio
Wed—upper
Thurs-cardio

now for upper body I spent 45 mts which includes exercise for Chest sholders back Triceps and Biceps, I start with a lower weight with a rep of 12 and 10 of set each and then increase the weight and do a rep of anther 8 and 6..is this too much..kindly advise me a ideal set and reps

similarly for lower body on the other day which includes Quads, Ham-strings, calves and Abs again I follow the above reps and sets

You have advised me for a full body work out, can you please advise me the type of exercise that i should include in the full body work out, with no of sets and reps required for each exercise group..

I just started going to gym so it is the right time to get a right advise, so please help me man in getting me back to normal shape,

i shall update you my progress…I need your expert advise

Yours
BIju

Fri-rest day(this part of the world friday is the week end holiday)
Sat—upper body
Sun-Cardio
Mon-lower body
Tues-Cardio
Wed—upper
Thurs-cardio

now for upper body I spent 45 mts which includes exercise for Chest sholders back Triceps and Biceps, I start with a lower weight with a rep of 12 and 10 of set each and then increase the weight and do a rep of anther 8 and 6..is this too much..kindly advise me a ideal set and reps

I think that’s good. You can keep the number of reps for arms to 10-12 than 8-6.  I would say start with 15, 10, 8, 6. This way you burn some calories with the 15’s and get some heavy weight with the 6’s.

And since you are already losing weight, let’s not change anything.

ou have advised me for a full body work out, can you please advise me the type of exercise that i should include in the full body work out, with no of sets and reps required for each exercise group..

Upper body - lower body split is fine too. You probably would like the upper-lower better.

And I forgot. Have a protein shake after your workouts. And as I said, eat a lot of vegtables with your meals. Not only good for weight management but just really really important from a a health standpoint.

Keep it simple. Most people fall off the wagon because they try to change too much too soon and then it gets hard to keep up with their other priorities in life.

And start a workout log here. So I can see your progress and give any suggestions. It will also make you accountable when you see others are reading your progress.

Hi anup,

just needed a clarification, do i need to take protein shake only on the weight training day, I am 118 kg, how much should i take in a day, I have not statred taking it yet before buying, can you advice me some brands, and also I heard from people that many brands contains steriods, so please give me guidelines to buy a good protein suppliment

Biju