Q: I aspire for a muscled body like that of Britney Spears’s. I am 5 ft 5 in tall and don’t have much muscle definition. How much time do you think it will take me to achieve that kind of body?

A.J, Bokaro

Muscle definition is usually gained through diet. Before body builders compete, they go on a special diet to get rid of the excess fat and flaunt their muscle definition. Of course, you have to have enough muscle first. Let’s also not forget that Britney Spears may have got some cosmetic work done to enhance her muscles. In addition, I bet she also has a personal chef. This doesn’t mean that it is not possible for others to achieve her kind of body. But you have to pay attention to what you eat and how you exercise. Every individual is different. A combination of resistance training and aerobic training is what you need, with more emphasis on resistance training. And, of course, you must have a professional trainer.

Q: I’m working with a nutritionist who recommends only 30 minutes of exercise three to four times a week. Earlier, I was exercising for an hour, six times a week, but she advised me against it. Since I am 150 lbs and overweight, shouldn’t I exercise for a longer period of time?

G.M, Salt Lake

Your nutritionist may have had reasons to advise you against your exercise routine. But from what you say and presuming that you do not suffer from a medical condition, a longer period of exercise should be of help in your case. The only thing you need to be careful of is too much resistance training. When you do resistance training, your body interprets that as stress. So make sure you only exercise each muscle group twice a week with two days of rest before you train that same muscle again. As for cardio, you can take liberty, but don’t do more than two hours of intense cardio exercises in any given session. If you do, you run the risk of metabolising muscle instead of fat.

Q: What kind of fitness activities would help strengthen the lumbar back muscles?

P.S.G, Malda

Ideally, deadlifts along with some yoga and pilates exercises can be of help. Get a personal trainer to show you how to do it right, for if you do it wrong, you may hurt yourself. Keep the weights close to your body (never let them get out in front of your feet), and don’t round out your back when you do them. Keep your back slightly arched. Ask your trainer to show you what a Lordotic Curve is, but don’t go heavy with this either.