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Stamina are build in gym by doing weight training exercises. First of all u should change your eating habits like 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). ) or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't Overeat 3. Take your breakfast every day. Don't skip it. U should eat whatever ur mother or grandparent eat in bfast. I mean to say whatever is ur traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts, seasonal fruit (eat whole fruit not juice), a cup of curd/milk etc 5. Finish your dinner at least 2 hours before going to sleep. Take simple food like rice n dal in dinner. 6. Avoid fast foods n fried foods 7. Take a lot of green vegetables n fruit. 8. Drink lot of water 9. Everyday preferably sleep on same time 10. Maintain active life style Now about point no. 10. You should join a gym for weight training. Do it 2-3 times a week with at least 48 hours in between 2 sessions. Other days u can do cardio exercises. Take any seasonal fruit 15-20 mins before starting exercises. And take a banana n whey protein within 10 mins of finishing ur exercises. You need to take whey protein (by whatever name it comes). But it should contain 80% whey protein in it. e.g. for 30 gms It should have atleast 24 grams (80%) of protein.) Use it only on the day you gym (within 10 mins of exercise). Dose is 30gms. For more details u can consult me.

Hello Consult with me online Dr.K Verma MBBS General physician and Consultant Physician and Specialist in  HIV/AIDS with sexually Transmitted Disease  or sex related issues.