Question:-  I am a 14-year-old from a poor family. My height is 166cms & weight is 43 kgs. Please give me a diet and a workout regimen with a single heavy dumbbell.





Answer:-  At 14, you should be building your body by getting outdoors. Take up a sport such as football, badminton or athletics, which don’t call for much investment and will lay the foundation for a fit and healthy body. This does not mean however, that you should neglect resistance exercise, which can go to enhancing sports performance. Workouts that involve using your own body weight as resistance -- e.g. Squats, Lunges, Pushups, Triceps Dips, Ab and Back exercises -- can help build your physique and boost stamina. Your single heavy dumb-bell may be used in Biceps Curls, Triceps Kickbacks, Extension, Dumb-bell Rows, Front Raise, Lateral Raise, Pullovers, etc. Look up back issues of Health & Nutrition for instructions. Finally, feed your muscles with a balanced diet that includes plenty of whole grain, cereals, pulses, vegetables and fruit, to help them develop. ANSWER BY: Fitness Professional - Vinata Shetty