I love walking and jogging. However, despite the weight loss, my waistline is loaded with fat. I want to have a toned mid section. Also I do not wish to join a gym. Could you please advise me on how I can achieve my goals? 


Hi Tshering, 

Every exercise, every workout and every nutrition programme has a specific purpose. You need to choose the right exercise and food for you to attain your health and fitness goals.

Running burns a lot of calories depending on the speed and length you perform each day. So you end up losing a lot of weight, but what running doesn’t do is target where those calories burned comes from, so it burns the calories from the food you have eaten, the fat you have stored and a big chunk of it comes from the muscles, as our body requires amino acid to sustain high intensity physical activities like running.

So you lose a lot of weight, which includes a great deal of muscle too. That’s why you end up lighter on the scale, smaller in appearance, but the ratio of fat in the body is at best the same. So all you are becoming is the smaller and weaker version of your former self.

To specifically burn fat and build muscle to create a muscular or toned appearance, you need to change your approach.

Tip of the week

Just a load of effort will get you little. Sincere effort backed by sound knowledge will yield the best results.

1. Nutrition: 

The most potent form of nutrition for burning fat and building or retaining muscle is to follow a low carbohydrate, high protein and moderate healthy fat programme.

So a small portion of carbohydrate: Sweet potato, oatmeal, potato, brown rice, white grain cereal, whole grain pasta, etc.

Small portion of protein: Eggs, lean red meat, lean chicken, fresh fish, etc. Portion the size of your palm about one inch in thickness per meal is good. Two whole eggs each day is absolutely necessary if you are physically active.

Small portion of nuts: Almonds, peanuts, cashew nut, etc. About 20 pieces per meal is a good amount of healthy fat.

This nutrition approach will help you to create an ambiance pro burning fat and retaining muscle.

2. Exercise: 

Body weight exercise: Push-ups, pull-ups, body weight squats, lunges, sit ups, leg raises, planks.

Perform all of the above exercise for 20 repetitions back to back and than take one-minute rest and repeat a total of three times. You can do this two times a week, making sure to keep two days rest in between.

For specifically targeting fat in your body, walk three times a week for an hour on empty stomach first thing in the morning. Running is very healthy for your cardiovascular system, so run two times a week for 30 minutes, as quickly as you can. This exercise regime is designed to create a more toned look for your body.

It is absolutely necessary to follow both nutrition and exercise if you hope to see drastic results.

Tshering Dorji (three times Mr Bhutan winner), is a certified fitness trainer and specialist in performance nutrition


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