I am 38, divorced and weigh a bit over 100 kgs. My overall muscle content is 15% and fat content is 56%. Kindly, suggest diet and exercise for overall muscle building. Also, is gym a good option or just long walks and exercise at home is better? Thank you. Stay blessed.

Increase Muscle

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Dt. Pratyasha AgrawalDietitian/Nutritionist10yrs exp

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Start with yoga, free hand exercises and brisk walking. Drink 2-3 litres water daily. Have small frequent meals at regular intervals, eat slowly and chew your food well. Avoid fried, junk, processed, canned and packaged foods. Prefer home cooked low oil foods. Include lots of salads and whole fruits in your daily diet. Consume low fat milk products. Do not sleep immediately after a meal.

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