Hi
We are a group of four friends.
Three of us are fit; one is not.
He wants to exercise but when he sees the way we do it, he feels demotivated.
He is overweight.
How can we help?
Raj

Dear Roopashree I have never exercised and never been physically fit. But I need to start now. Can you suggest me a good routine to start week one, week two, week three and week four and what I should do after that? I get tired very soon when exercising and it makes me give up. Very grateful for your help. Madhu

Hi Gurus! I am 40 yr old MAN and I have never been regular at gym or exercising. I am 5 kg overweight as per my recent BMI and heart age of 52 yrs (not sure how reliable those results are but they definitely indicate something needs to be fixed) but no other serious health issues 🤞. However, I do perform some form of stretching, push-ups etc once in a couple of weeks which my physiotherapist advised as I had sciatica related pain in past. I do get back pain due to sedimentary lifestyle. Basically, I have not been taking my body and fitness seriously so far in my life. Now, I want to consciously start working out and get more active (my 40th B’day resolution 😊 ) and hence need your help with following (probably silly) situation: - I always wake-up hungry (~ 7:30 AM) and end up having a filling breakfast e.g 2 parathas or 5-6 cookies or 3-4 slices of toast & butter with mug full of chai with enough sugar and hence not able to exercise in the morning. Starting my day with red cross (❌) mark against a task (exercising) doesn’t set a good precedence either. In past I tried starting my day with glass of lukewarm water and lemon / honey etc but in just matter or 20-30 mins, I would feel extremely hungry, and I end up overeating, feeling more guilty ☹. Even after stuffing so much, I am again super hungry by ~13:00 ish for Lunch. TBH, I don’t see people around me eating so much ☹ -I cannot exercise in the evening as there is not fixed time when I would end my day. Also, I want to keep my evenings free for other imp things in my life 😉 Please guide how can I address my above issue so that either I don’t wake up hungry or I can eat something and still exercise. I googled my symptoms, and it says it’s a sign of PMS (?)

Hello doctor, Iam hemanth 22 years old. I want myself look fit and handsome. So I have started my daily workout . My aim is to burn 500 calories everyday. My daily routine include 20 min jogging , 100 sun salutations and some hiit workouts . Coming to my diet nothing special 2 meals of rice and vegetables everyday. But my mother is worried about me because she thinks that Iam doing heavy physical work and no proper food . She always fights with me to stop this as it makes my face look like a patient . She said that Iam getting weaker and weaker day by day as my face is looking dull. I don't understand what to do . Want to be fit is everyones goal right ? Please suggest a good diet for me. It should not affect my outer appearance especially my face. Thank in advance

Hello I'm a 22-year-old male with a height of 5 feet 2 inches and a skinny body with a weight of just 35 kilograms with a really poor appetite; I do feel really weak and in winter my ribs and knees start hurting a lot, getting stiff, I want to have a muscular build with thicker arms and legs and a body weight of approx 50 kilograms with such low height should I even think of getting to the gym and how much time could it take to achieve so? If yes, then how could I achieve the desired results? How could I fix this poor appetite issue which didn't get resolved even after taking homoeopathy treatment, I've been facing this issue for the last few years where having 3rd chapati becomes such a task for me, also it takes a lot of time for me to finish a plate of rice because my stomach feels full even if I have a little, even having fruits make my stomach full, having a single boiled egg becomes too tough for me. Please guide me through this.