Q: Hi mike i m 23 yrs old male. My body weight is 70 kg & my height is 5.7". I gain 5 kg wait within an year. How i could lose the excess fat. what should be my perfect body weight. I use to do some heavy weight exercises but now adays i m very busy & hardly go to gym twice a week. How many days in a week should i go to gym?

A: For your height a healthy weight range is about 125 to 160 pounds or 57 to 73 kgs. So your weight is still healthy, though close to being overweight. As far as losing fat all the information you need is her on my site. Start by reading Fat Loss, Weight Training, and Nutrition articles. Make sure to really understand them, so read them a couple of times if necessary. After you have the necessary knowledge you can use Fitness Guide to get a starter program. Ideally you would exercise more than twice a week (3-5 times/week is best), but you should get good results even with just twice a week program. If you have any more specific questions, feel free to post them here or you may want to register and start your own Fitness Blog where I can monitor your progress and offer advice (it's all free, of course).