Q: I have never exercised before. But now that I want to follow a fitness programme, what are the exercises that I should start with?

NKS, Salt Lake

Squat, barbell bench press, pull up, seated military press dead lift, incline dumbbell press, bent over barbell row ? these exercises are considered the best because they comprise compound movements and thus involve moving a lot of weight while engaging many different muscle groups. Since you are a beginner, these exercises will help you grow and not limit your movements.

Q: I am a fitness freak and want to know how to get a six-pack ab. Please advise.

JM, Haldia

Everyone has a six-pack ab. However, the ability to define them is totally dependent upon the individual’s body fat level. If you want to show off a washboard stomach, then get rid of the body fat. Spot reduction is a myth. Hundreds of sit-ups or crunches will not be able to “bring out” the abs if they’re covered with layers of fat.

If you want to increase the strength of your abdominal muscles (and every lifter should), then perform abdominal exercises with weights. 100 repeats of any exercise is a waste of time.

Q: Are supplements useful for lifters who are trying to develop muscle or trying to lose fat?

HB, Baruipur

Supplements are nothing more than supplements. So, before you try out supplements, just ask yourself if you’re really doing everything you could to make progress in your workouts. For instance, are your weight workouts intense? Is it possible that you are over training? Are you regularly performing aerobics to aid in the fat burning process? Is your diet the best it can be?

If you haven’t yet answered these questions, you probably have fundamental problems and a mere intake of supplements is not likely to be of any help. Also, it is important that you remember that while some supplements are beneficial, some are toxic and many of them are promoted by the companies who produce them because of the big money involved in it. So, you should first question yourself and then, accordingly, try out different natural options and choose one that is likely to suit you.