Are your genes your problem?

Do they cause you to gain and retain weight?

This is what fitness experts Shraddha Sheth and Nikhil Deodhar of Gold's Gym had to say about your problem in a chat with Get Ahead readers on December 13: You can't change your genetics, but you can make things better than what they are.

Shraddha is a certified nutritionist with a BSc in Life Sciences and a post-graduate degree in Food and Nutrition. Her profile as a dietician at Gold's Gym involves planning diets for patients and treating different elements of weight management.

Nikhil is a certified fitness trainer and head trainer at Gold's Gym, Worli branch, Mumbai.

Shraddha: Hi, this is Shraddha here to help you all about nutrition facts. Let's chat.

Nikhil: Hi there, this is Nikhil here.

sam255: hi i am 28 years i am going for gym for past 1 month my muscles are normal not getting strong can u tell me wat is the problem

Shraddha: Can I get your height and weight?

vee3108: what diet should i take to reduce the stomach

Shraddha: Diet tips: Have a minimum of five small meals a day; have 10-15 glasses of water; two portions of fruit ie watermelon, muskmelon, papaya, pineapple; have two portions of fibre, ie vegetables; avoid potatoes; have one portion of protein ie pulses, dals, white meat or egg whites.

rashmi: hi i m 23,5'3" weight is 50.please suggest me diet

Shraddha: Diet tips: Have a minimum of five small meals a day; have 10-15 glasses of water; two portions of fruit ie watermelon, muskmelon, papaya, pineapple; have two portions of fibre, ie vegetables; avoid potatoes; have one portion of protein ie pulses, dals, white meat or egg whites.

coolwater: Hi i just had an arthroscopy for cartilage removal from my left knee. I am 6.1 in height and 90 kgs. I need to pull down as per my surgeon. Can u tell me if its safe to start with the gym ?

Shraddha: Yes, it is advisable to start with a gym because your trainer would make an exercise routine keeping your health goals and health problems in mind. A nutritionist would take care of your food intake. Thereby, you are more focussed.

jaya: HI, my husband is 37 years old and 80 kgs. what shall he has to do to reduce weight

Shraddha: Can I get your husband's height?

raunaq: hello. im r aunaq frm hyd.my question is that i have a big and bulged up and loose chest.how can shape it up and also make it stiff

Nikhil: Go for a combination of weight training, cardio and nutrition.

ajm1981: Hi i am gng to gym and taking whey protein powder bcs i dnt have non veg? is tht good to have the powder?

Shraddha: One scoop of protein supplement is good for somebody who's a vegetarian.

v_shankar: Hi madam, nice to meet u. my age is 37 years old and i am 80 kgs. my height is 5 feet 6 inches

Shraddha: Didn't get your question.

ajm1981: Eating whey protein powder is safe?

Nikhil: It is absolutely safe as it is natural.

Saket: Hi, 5'9" cuurently 75kgs... I run 6 kms in 45 mins 5-6 days a week with 15 mins weight training and have lost about 5-6 kgs ( 81 Kgs) earlie....but I still have flab around the waist...I can feel the hard abs..but can see only 1 or 2 sets of the 6 pack...what should I do to see the complete set ( ihave mderate breakfast & lunch and 5-6 meals a days with only a glass of milk and some nuts for dinner)?

Nikhil: Hi, go for complete weight training, involved back and leg workouts like squats and increase the protein intake.

jai: hi im 25 male 69kgs height 5'6". my problem is fatty thighs and butts which i guess is part genetic. my upper body is fine. pls pls advise me to shape up my lower body. also is my weight ok?

Nikhil: It's not about weight, it's more about fat percentage. You need to keep your body fat percentage at 16 %. You can try to fight your genetics, but not completely.

Gayathri: Hi ShraddaYour fitness tips are very useful and impressive.1.My question : I am a female 24, and my height is 5.3" and weight is 55Kg.Is my weight and height in proportion?I do dumbells(1kg each) 5 sets on every alternate days,and i find my shoulders getting a bit broader due to this.Is this okay?

Shraddha: Hi Gayathri. You need to be more focussed on toning up your body. Losing weight should not be your criterion. Body structure cannot be altered because of weight training. Your shoulders might be looking broader as you are losing fat.

Gulrukh: Hi madam, im 50, i have irritating bowl syndrome and also had gall surgery done 6 months back. i cant digest even 2 square meals unless i walk much or take enzymes. what should i do to take normal food?

Shraddha: I suggest you increase intake of fruits and green leafy vegetables.

smile: Hi Shradha,I'm a 27 yrs old married/working lady,154cms and weigh 57kgs.How much do you think i should reduce. As compared to my upper half.My lower part is heavy( thighs& hips). I tried exercises / dieting by i'm unable to reduce on the lower.I'm told its heredity,is that true?? Is liposuction advisable??I'm away from India,cant manage to attend any gyms aicne my schedule is very hectic.But manage to walk atleast 30mins everyday. Pls answer ro all my questions. Thanks in advance.

Nikhil: You need to join a gym so that you have a focussed workout. You can't change your genetics, but you can make things better than what they are.

VENUS: hi am 28 years old..my height is 5'8 and weight is around 75 kgs..there is extra growth aorund the waist and tummy is slightly pumped out..i wanna be back in shape and shed d extra fat..please suggest

Nikhil: You need a combination of 3-day weight training and 3-day cardio workout with crunches.

sundar: Hi, Iam 29 year veggeie and my weight is 105 kgs. kindly suggest diet and exercise plan. awaiting your reply

Shraddha: Can I get your height please? Do you go to a gym?

Andy: Hi,Im 5'9", 28yrs old & weigh about 83Kgs. I generally walk(on the tread) for about 15-20 mins, losing abt 100-125 cals. What else can i do to reduce my weight? i eat only twice a day with rotis as one meal & rice as other.

Shraddha: You need to lose 8 to 11 kgs depending on the body structure. Diet advice: Have five small meals per day; have 10-15 glasses of water; have two portions of fruit ie watermelon, muskmelon, papaya, pineapple; one portion of vegetable; avoid potatoes; have one portion of protein ie pulses, dals or white meat or egg whites. Advice: Avoid skipping meals and avoid rice for dinner.

smile: Hi Shradha,I'm a 27 yrs old married/working lady,154cms and weigh 57kgs.How much do you think i should reduce. As compared to my upper half.My lower part is heavy( thighs& hips). I tried exercises / dieting by i'm unable to reduce on the lower.I'm told its heredity,is that true?? Is liposuction advisable??I'm away from India,cant manage to attend any gyms aicne my schedule is very hectic.But manage to walk atleast 30mins everyday. Pls answer ro all my questions. Thanks in advance.

Shraddha: Hi, as per my knowledge, you don't need to reduce weight but need to tone up the lower part of your body. Fat accumulation on certain parts of the body can be hereditary but, if you work on a particular muscle, you are sure to get positive results. Take care of your diet. Liposuction is not advisable as it removes adipose tissues for a brief period but after that you are likely to be back to square one. Follow a diet and exercise.

Sam: My height is 5'9" and weight is 63Kgs. I want to workout to increase my chest and biceps. How should i go about it ?

Nikhil: Go for overall upper body workout. You need to work your back as well, as your chest and your triceps, as much as your biceps. Basically, nothing must be in isolation. You need to work out your full body.

Aditi: Hi i m 23 and my weight has increased from 62 to 70 in 8 months. i have joined a gym since three months but i m not loosing any weight. however when i was doing aerobics i was loosing in weight as well as inches.. i dont diet... wat do i do... my main aread of concern is my belly.

Nikhil: When you do weight training, you increase muscle mass as well as bone density. That's a healthy sign, so nothing to worry about. You just need to lose fat.

jyoti: Hi Madam i am 33 yrs female & my weight is 64 kgs especially on the Upper Body. Kindly Advise, in past i lost my weight to 58 but regained more after stopping gym...plus abs is the big problem

Nikhil: You have to burn what you eat so, when you stop gymming, your calorie intake should also be lower than what it was before. Just get back to the gym.

PL: Hi Nikhil, I am 28 Male 5'9" 57 kgs, I want start doing workout at gym, What should I do to start with?

Nikhil: Just enrol in a gym close by. Give yourself three months to see the initial results and six months to one year to actually achieve something.

jewel: HI!im 5'3 n very slim n small busted,wanna know whether exercising will help me gain weight on my pectorals.wht sort of exercise u recommend me.shall i hav to gain weight all over my body?

Nikhil: You are basically an ectomorph, that's a body type. You should start doing weight training, no cardio and have more of protein and carbohydrates.

Kurt: Hi this is Kurt..i am software Engineer by professional ..i use to do a regular workout during my engeneering days now i am working and dont get enough time for work out and now i have a big belly & my waist have increase by 4 inches in last 6 months ..so please advice

Nikhil: You can do basic push-ups and squats at home and when you can work out your back and try to get a 20 minute workout. If possible, join a gym and give yourself 45 minutes in a day. Your day will be better!

Part II: Have you confused your body lately?
Part III: Want a flat tummy?

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