Author Archives: reshie2000
Royal Ballet Company to Bollywood’s Boot camp Master: Cindy Jourdain talks about dance, fitness and Bollywood!
Ballet. Muay Thai. Functional Training. HIIT…you name it, its all at Cindy’s Boot camp gym in Mumbai, India.
I have been following Cindy’s Instagram posts for a few months now and loved each and every workout she posted. I even borrowed some of her moves to incorporate in my routine.
When curiosity killed the cat, I did some research on this expat who was toning some of the hottest women in India….and I found another surprise.
Cindy is a ballet dancer who used to dance for the Royal Ballet Company for many years. A dancer–and as many of you know, dancing is my passion. I wondered..how did she get from a prima ballerina to a fitness coach…From Europe to India?
So I sent her a quick note asking her if she would be open to doing an interview. Within a day she and I had connected and in less than a week, she had responded to all my questions whole heatedly.
Please join me in getting to know the very talented Cindy Jourdain:
1. Tell us how you got to Mumbai from Europe and what inspired you to open Cindy’s Boot camp?
Katrina Kaif is the one who flew me over From London to Mumbai to look after her fitness regime. Mumbai was never on the map but I’m very grateful to Katrina for the opportunity it gave me. Cindy’s Bootcamp started materializing in my head after about one year of being one and off in Mumbai. I immersed myself in the culture as much as possible and did some thorough market research before taking the plunge and settling here full time.
2. Your background in dance, theater, direction and fitness is impressive! How do you incorporate all these artistic forms into being a trainer and the owner of a boot camp that is so popular now in Mumbai? What exercises do you recommend that is inspired from all these forms into your current routine?
My background has forged a very strong personality, it is my credibility and what makes me different from everyone else here.
I wanted to be true to myself and use the experiences I had as an athlete, a performer and a woman to create something unique that made complete sense to me instead of joining another renowned fitness establishment for example. I’m likely to recommend sequences of movement just like a choreography in dance or flow in yoga, it’s the grounded seamless and yet powerful quality I’m after most of the time.
3. What type of routines did you have when you were in ballet? Being a professional ballerina requires hours of training and a special diet from what we have known from movies like black swan or reading up on it. Tell us about your routines in diet and training during that time.
Ballet is an incredibly demanding profession. There’s no in between. It’s all heart and sacrifice. That’s how I was brought up through the professional ballet schooling system even if I feel I grew up quite a balanced young woman with a real need for normality and a strong outside life.
A typical day for a professional ballerina with the Royal Ballet Company is ballet class in the morning for 1h30 to prep your body for the rest of the day and continuously work on your technique. The afternoon can have 2 to 3 rehearsals scheduled depending on the productions and the roles you are dancing. These rehearsals can be 1,2,3 hours plus….. Then it’s shower & make up time for the show usually at 7.30pm, you try and fit some food somewhere in the middle but everyday is go go go really and soon enough food takes a back seat if you’re not careful! The show comes down at 10.30pm and it’s late before you’re home. I have done these days over and over again for 15 years professionally. There’s no time for much but ballet! When it comes to ultimate health and being able to avoid injuries as well as sustaining a lean yet strong physique it’s a fine balance really, the truth is there’s very little recovery time or extra time for a good strength and conditioning program (which is always prescribed in sports for athletes along with their specific training), ballerinas also can’t rehearse on a full stomach, there’s a lot of snacking involved and most of us really end up over training! Is it healthy in the long run probably not but the body adapts and the mind conquers so…I think there’s much more awareness now though and both artists and management are trying to make the right choices when it comes to schedule, fuel, recovery and training
4. Today, strength and fitness is coming before weight loss and looking painfully thin. If someone has limited strength and wants to get to being able to do a pullup or gain strength, how does one even start? Any specific recommendations on a weekly routine? Does this vary for men and women? How long would it take?
I’m glad it’s going this way even if I’m pretty sure we’ll see the skinny frame back into fashion soon with the same industries backing it up, It’s the way the cookie crumbles, the world is after constant recycling of the same thing repackaged differently, redesigned, revamped, re branded, you get my point. I never give generic advice in interviews, there isn’t one person the same but what I will say is that everyone can get their first pull up or back squat their own body weight if that’s what their goal is. You start by identifying your weaknesses and addressing your bad lifestyle habits then you put a plan together which has to be thought through with the person responsible for the plan and implemented until the end.
5. You have some popular faces coming to your boot camp classes in all ranges of age. The current talk of town Sara Ali Khan (Saif Ali Khan and Amrita Singh’s’s daughter making her debut shortly) has lost lots of weight and is a regular at your classes. How did she do it and how did you train her to lose all the extra weight to become fabulously fit? Any specific routines and eating plan she followed?
Sara joined the classes recently and enjoyed the group atmosphere. She was eager to do well in class but the weight loss is a result of what she did before she joined so you would have to ask her that question. At the camp I saw an improvement in her mental focus, her form and general conditioning. The celebs or top influencers who join my classes let go of their profile as soon as they step through the door for that hour and train hard just like me, just like you.
6. What type of diet do you recommend your celebrity or normal clients? The bootcamp classes are quite taxing on ones body…can you give a sample meal plan you recommend in India for vegetarians?
One diet never fits all. The idea is to find nutritious food that suit people’s body and an eating plan that fits their lifestyle. After my classes people have to rehydrate and make sure that fuel gets back in. There’s a recovery day in between classes and I talk about anti inflammatory food often to contribute towards optimal health. India has a lot of superfoods and Ayurvedic herbal remedies available such as wheatgrass, chia seeds, flaxseeds, moranga & triphala powder to name a few which are really soothing to the body and packed with anti oxidants, raw proteins, essential vitamins and minerals suitable for both veg& non veg. Grains and pulses such as Dahl, beans & quinoa for example contain a decent amount of proteins and will suit vegetarian requirements however it’s more macro ratio, quality, quantity, timing & frequency that will make a difference when it comes to fuelling for training
7. What is something you personally have learned and have achieved since moving to Mumbai from Europe? Has the way you eat changed since you are in India now and a fitness instructor vs a ballerina?
I’ve learned to be more patient, I’ve learned to be more present and in the moment, I know that I can survive and thrive on my own anywhere in the world and that’s a big one for me!
Regarding my own diet since changing industry and moving to India, I tend to eat more healthy fat and less refined carbohydrates. I stay away from dishes full of sauces and try and stick to my mind & body beautiful mantra as much as possible which involve sleeping 8hours, drinking plenty of water, staying away as much as possible from wheat & dairy, alcohol, no caffeine & no nicotine.
There you go folks…a winning combination of art and fitness along with the determination to be the best. I definitely learned a lot from her and will be in her class on my next trip to Mumbai for sure;-) See a taste of her class here:
For more information on training with Cindy, see her details below:
Many of you know I have been traveling for weeks away from home, eating out and staying in hotels. This can take a toll on the health, the diet and the waistline. It is so easy to give in to a moment of being on the high of being in a different place, on an expense account and amongst colleagues who love to eat nice meals. I have been there the last couple months. But if you want to preserve your healthy mind and body, you have to have the discipline to pick and choose the best you can. This series will chronicle different aspects of how I do this whilst on the road. I have had years of practice and a lot of help to be able to do this. I still have a lot of nutritional guidance.
Here I am now, in Europe, a vegetarian and trust me, it is not always easy (this week is already difficult and its only been a day or two!). My first step is always to have a plan. Start with planning out your meals. I know how to pick and choose on a menu the best thing I can eat, but in certain places, its been difficult when the salads are not the loaded American salads, but a plate of lettuce and tomatoes with a block of cheese. Not ideal to fill the stomach. So, for me, I am lucky to have a nutritionist friend who plans my diet charts keeping the location in mind. One thing I am still learning and coming to terms with is: to lose fat, you must eat fat. The right kind. Through the next 30 days, join me in learning how to pick the right foods off a menu, how to plan your meals and how can you workout during the long days of working and socializing.
If you have your own tricks, please do share with me! I always want to learn new things…one thing I refuse is to starve. I need to eat or I cannot function. Or sleep. I will be posting my favorite go-to snacks and meals int he different countries I visit; my favorite workouts and how I fail and pick myself back up. It is never easy, but for me..the first step is planning out that I eat well. 80% of the battle is food. 20% is working out. Stay tuned for videos, posts, tips and lots of fun in the coming days and weeks! I may not write posts every day but follow me on instagram: reshie2000 and you will see some of my fitness tricks I have been using to keep wellness on the top of my priority. With that, I say in German: Guten Tag!
He is known through India as Katrina Kaif’s trainer. The man who changed the body of one of the sexiest women in India also has a gym in England, trains his clients there and has time to be with Katrina Kaif 24/7.
He recently also took care of the fitness needs of the entire Dream Team Tour in the USA. In an extremely candid interview on the most natural way to train your body, how to view fitness, and all things Katrina Kaif, Reza Katani talks to me on Christmas Eve to gear everyone up for their 2017 resolutions! Please listen to the audio interview in the link below:
Further details on Reza Katani:
I met Kristen at the gym I workout in, Lifetime Fitness in Johns Creek, GA. My old trainer pointed her out to me telling me she competes in national level competitions. I was intrigued since then. I had a few training sessions with her and was so impressed with eh way she pushed me and kept the training sessions fun yet functional. My travel schedule didn’t allow me to have a proper routine with her but my curiosity increased on how she works all day and finds time to compete in national level competitions and how she pushes herself to do her best time after time. I was so thrilled when she readily agreed to do the interview for my blog! Please be super inspired like me of Kristen’s journey and advice on fitness:
- What motivated you to take part in the national level competitions and how have you progressed over the years?
I grew up in a very athletic family and that has always been a way of life since I can remember. Over the years I’ve done just about every sport, but have been drawn to endurance sports for the last 17 years, specifically running until an injury at 31. I started cycling since the run injury needed 6 months lay off to heal. My brother and father do triathlon and encouraged me to pick up the sport since I was cycling and soon would be running again. My first year competing I was 32 and did very well on a regional level so I hired a coach after my first year and I’ve seen nothing but progress over the past 7 years. As a fitness professional I understand the importance of having a smart progression plan. Even moreso a knowledgable coach who can see things you as an athlete cannot or will not. I also love the idea of having to perfect 3 sports. I’m never bored and LOVE the challenge each training session brings.
2. What specifically goes behind training for the different competitions? Specifically, what changes in your diet (example plan?), training regimen and how you handle doing this around daily lifestyles (does this change during training periods?)
The difference between someone who is just getting in shape for general fitness versus a competative athlete is quite different. Our annual training plan is based on when we peak for our “A” race(s). usually you can be in top form about 1-2 times a year. Doesn’t mean you cannot perform well in other races, but to be in peak shape, the training plan is quite intense and there’s a lot of volume, especially the longer the distance. First and foremost, I eat from the ground 90% of the time. I do enjoy chocolate and my wine, but I keep it in moderation. My nutrition cycles around my training regiem. At the end of the day, it’s important to be metabolically efficient and organic in my approach to food. Metabolic Efficiency is paramount for anyone who is looking to improve the way their body functions, competative or not.
As I stated earlier, I am a fitness professional so I am on my feet a lot during the day. Finding a coach who understood my lifestyle was huge because your training is only going to be benefitial if you recover properly from it. Finding that balance between work, training, and performing to my abilities took a few years and several coaches till I found what worked. Most weeks I’m training 8-10 hours a week, but when I start building towards my “A” race, it can increase to upwards of 13-15 hours a week. And the intensity also increases. The only change I make to my diet is I add more food as the duration, volume, and intensity goes up to make sure I’m not starving my body.
3. Once you have seen your ranking in a particular race, how do you change your training plans to place higher in the next set of competitions?
I don’t know my final rankings until the season is over. I don’t really focus on that as the end goal because that can really take away from the reason I got into this sport to begin with; to have fun. My main focus each race is to do the best I can. If I get a personal record and I place 20th, I’m stoked. My moto going into every race is this: You are already in a world of pain so dig deeper into the well and goin after a reward.
4. How does one start from a novice to even begin thinking of doing a trialthon and/or a national level race?
Anyone can do a triathlon. I think there is a misconception about the sport since most media coverage only shows Ironman which is the longest distance. But a sprint distance takes around 60-90 minutes. My recommendation is to hire a coach. Get a good training plan set and then you can work on your weaknesses should you find yourself wanting to grow into the sport. And age isn’t a limiter. My father is 66 and does them.
5. What kind of strength training do you do to keep stamina and strength for these races?
This is an excellent question that I think a lot of endurance athletes don’t take serious enough. It plays a big part. In endurance sports, you are doing 1000’s of repetitions so it’s very important the the core and stabilizing muscles are strong and flexibilty good. Without that, you run a higher risk of injury. Each year I’ve tried different forms of strength training to see how my body responds. This year, I found that a mix of pilates, yoga, and weights worked magic. Beyond that I would say the resistance training I have in my cardio workouts preps me for the type of race I do. So, for instance, if it’s a hilly bike course, I might add in lower gearing workouts or go ride hilly courses to build my leg strength.
6. You are one of the best personal trainers keeping your clients engaged with different exercises to build strength and lose weight or gain muscle. What are your top favorite routines that are different from the norm of going into a gym and just lifting weights?
Thank you, that’s very kind of you to say. I don’t necessarily have a favorite per say. I follow NASM guidelines for progression, but it’s all based on the body I’m working with. I am very passionate about what I do so I like the challenge of working with all ages, genders, special needs, people with past/present injuries, etc. If the person is motivated, I’m going to do my part as a professional to help them reach their goals. And when that happens, help them identify new goals to keep them going.
7.What is the next goal for you? Olympics?
The next goal is prepping for Age Group Worlds for 2017. I am also really considering doing Off Road Triathlon next season. I’ll keep doing this sport until I loose interest. I hope that never happens, but if it does, you’ll still see me somewhere in the fitness relm.
Tripti Gupta Interview Part 2: Tripti talks about Kangana Ranaut, macros and how to eat for Thyroid, Diabetes, PCOD
5. What do you suggest in terms of macros for foods for people not on a regimented diet but want to eat healthy? What should we be looking for in terms of:
a) Total Daily macros
Total daily macros should comprise of up to 75% good quality carbs which could be in the form of fruits, vegetables, whole grains, pulses, legumes and high fiber cereals.
b) Nutritional Content
One must stay away from artificial colors, preservative agents and foods high in trans fats. When we check the nutritional composition of any food, the fiber content in that meal plays the utmost importance. It’s the quality here which matters more than the item or quantity. For example, good quality fats such as olive oil or rice bran oil is better than a small fraction of fat Similarly, more of carbs in a particular food item in the form of jowar (Indian flour to make rotis) is better than less of carbs but in the form of maida (Another flour). Protein again plays a vital role whether it is healthy trans fat free protein such as chicken, eggs or is it sausages, salami and cold cuts which are rich in trans fats.
c) Protein vs Fat vs Carbs?
15% protein vs 10% fats vs 75% carbs is the best combination for person with ideal body weight. It is also essential to ensure each of these are trans fat free and wholesome fresh meals… which is the need of a healthy, active body. Choose Grade A proteins such as dairy, egg whites, fish over pulses & legumes. Choose desi ghee, olive / rice bran /ground nut oil over vanaspati, butter, margarine and processed fats. Choose high fiber whole grains such as oats, jowar, wheat and brown rice over white rice, maida and starchy cereals.
6.You worked with Kangana Ranaut to help her get into her character as a top supermodel in the movie “Fashion”. Talk in detail to us about the transformation she had to go through and what exact diets and exercise she followed to get that look? Were there any roadblocks?
Kangna was already waif thin when she met me for Fashion. But most people are not aware that for a thin person to lose weight is as difficult or even more difficult than having an overweight person to lose weight. Getting a slim waistline to a flab free, chiseled one was in itself a challenge. Our aim was to get the chiseled flat abs of a supermodel as well as flawless skin. In fact, it was with Kangana that the journey of “Eating Right for not only a fabulous body but also flawless skin” began for me. Getting the coffee & chocolate loving Kangana to eat fruits, fresh veggie juices and green tea was a challenge. We worked on a diet together which would help her shed inches, achieve flawless skin and keep her energy levels high and the beautiful actress did a great job. She was determined and always wanted to carry a body of international standards. Working with Kangana was a delight, her loving, child like warmth, down to earth attitude and devoted hard work is simply amazing. Even today in Bollywood, she is one of the very few Bollywood actresses who stands out on any international platform for her work & performance as well as a fabulous body. I would still call “Fashion” as the movie where she had the best body and skin she ever carried in any film.
7. There are a ton of supplements and “weight loss” aids out there such as Raspberry Ketone. Do these help in weight loss or metabolism boosting or are they complete myths? What supplements do you recommend and what do they do to contribute to weight loss? What about green tea?
Anything that cannot be sustained lifelong is temporary. Ketone diets were originally created for Epileptic patients to meet their medical needs and limitations in food. Using these tools for a normal, healthy individual is not advisable, in fact one should feel truly blessed of possessing a completely healthy body and not abuse it. Instead nurture it, take care of it and don’t do anything to spoil it. The only supplements that support weight loss are exercise and rest. I would call these your lifelong supplements of health. Food and water has to be supported with rest and activity for life to enjoy a healthy, happy and fit body.
Green Tea is great substitute to other hot beverages. Lower in calories & caffeine, high on antioxidants and a natural diuretic, green tea also acts as a digestive drink and promotes weight loss when consumed regularly instead of milk tea.
8. What foods should people with each of these common health issues use to naturally cure these issues:
a) Thyroid issue:
Weight management meals, Fat soluble Vitamins such as Vitamin A D,E,K rich foods to ensure healthy hormones and a Omega 3 rich diet. One must stay away from foods containing goitrogens such as raw cabbage, cauliflower, soyabean, broccoli, etc.
Fenugreek seeds, Green tea, Dark green vegetable juices, low glycemic index foods, small portions sizes, high fiber meals, Omega 3 rich foods and Weight management meals
c) High Cholesterol:
Onion juice, garlic, Omega3 rich nuts such as Flaxseeds, Chiaseeds, deep sea fish, high fiber foods, fenugreek seeds, ensuring balance of fat soluble vitamins, green & white tea.
Weight management is the common factor here, consuming low fat, high fibre, omega 3 rich foods combined with an active lifestyle can be the best cure for the above issues naturally.
9. In the celebrities you worked with or the beauty pageant contestants, have you encountered a situation where you thought “this is going to be a challenge” and got the desired results and how?
There have been many challenges in dealing with public figures, supermodels and Beauty Pageant contestants. One such challenge I recently faced with a Femina Miss India 2016 finalist was being under weight. She, being extremely tall for an Indian model with a height of 6.1ft., had lost a tremendous amount of weight which resulted in getting a highly disproportionate figure despite of having all the other promising qualities. As a judge for the Miss Perfect Body sub contest, we noticed this. Her body became her drawback and hence she lost her opportunity of reaching the top. It was a challenge to get her to eat the right proportion of carbs, protein and fat such that she would only gain healthy muscle weight proportioning out her body We worked on her diet and eating patterns in such a way that her body has regained the right balance of proportion with strength, health and glowing skin. Under my consultation and guidance she has achieved her dream body and will be again contesting the coming year.
10. We know celebrities work hard on their bodies and workout 2-3 hours a day and eat a very strict diet. How does one get the enviable Katrina Kaif abs in terms of diet and exercise? Please advise!
The key word is here is DISCIPLINE and not overly strict. One can never achieve the perfect body or perfect abs without their perfect plan. A good body is a plan which has to be created, followed and then maintained with will power, determination and a lot of effort. One need not be strict, but one should not get bored and complacent with the ideal plan which is the real challenge. A whole lot of celebrities go carb free, but that’s not always the requirement. One needs to plan their eating techniques well backed up with the right exercise to manage an overall daily total caloric intake.
Loading on fresh vegetables and running are the most successful tools in beginning your journey towards the impeccable Katrina Kaif Abs 😉
There you have it folks…Tripit Gupta has told us exactly how to look at food, plan our perfect diets and told us how to get those perfect abs! Tripti’s contact info is below….I would strongly advise you to work with her if you are looking for the right plan to help get you back on track or look good for an event….Call Tripti and her team!
Tripti Gupta Contact info:
Andheri | Bandra | Chowpatty | Online
Facebook Link: https://www.facebook.com/TriptiGuptaiPinkTheColorofHealth/
Instagram : https://www.instagram.com/ipink_by_triptigupta/
Call: + 91 7498841414 | 9967978589
The official dietician for The Femina Miss India Pageant Tripti Gupta talks about her journey, macros and how to stay fit after 40! (Part 1 of 2)
I found Tripti Gupta and her team very causally looking to get to the mode of doing interviews for my blog a few months back. However, at the time, I had also come to a realization that my blood reports for triglycerides were very high and I needed to make a change in my life. As I read through Tripti and her team’s accomplishments and subsequently talked to a dietician on her team, Monica, I realized that I could use this myself to get myself motivated and on track. So my blog interview took a backseat and I started to get Tripti and her team to monitor me weekly. Compared to other dieticians, her price was very reasonable and what I loved was that she followed up herself every few days with me to see my progress and Moncia would whatsapp message me if she did not hear from me every other day to see how my progress was going. Just that helped me stay on track because I knew I would report to someone. For the first time in 3 years, I got back to a weight 10 lbs lower than what I was. Just what my doctor had ordered me to do. And the best thing is, i never ever felt like I was starving! And Tripti graciously said she would do an interview for my blog. So meet the magician herself in a very very frank interview on her journey of how she started and how she coaches the Miss India contestants to look their best for the big day! (Part 2 talks about how she coached Bollywood superstar Kangana Ranaut to look like a supermodel for the national award winning movie “Fashion”).
- Talk about your background and what motivated you to get into this profession and adopt the theories you promote for a healthy lifestyle?
I was born underweight, but as long as I remember, I was an overweight child most of my early years of life. Not being able to wear shorts and tees like my friends, getting teased for being fat and finding it difficult to fit into teenaged clothes became a routine battle and lowered my self confidence drastically which eventually made me into a very shy girl who didn’t want to be in the limelight. I wanted to hide or at least not be noticed. I didn’t know what body shaming was then but yes, I was teased and I was conscious…very conscious. I had accepted that I was fat and would envy those who were slim. Of course the same question, like any other young girl, would come to my mind of “why am I Fat and she thin?”
However, suddenly, things changed for me in 8th grade, just the year when a teenager gets conscious, I lost weight and tons of weight…… yes, I shrunk. I did nothing to lose it, nor did I suddenly drop baby fat. I developed Typhoid! Now that’s the most unhealthy weight loss in the form of muscle loss we know but at that point of time for a fat 12 yr old, it was a dream come true and I totally loved Typhoid! The new body I discovered, the way my clothes now looked on me & the compliments I received unfolded a new me. I was suddenly more confident, happier & I knew by now that I never wanna grow fat again. However, as destiny would have it, I did regain the weight once again, this time gradually but by the time I reached my 10th Grade I was fat again. I knew after my board exams this weight loss would be my sole mission. After all no teenager wants to begin college looking fat.
Soon after my 10th exams I started walking. Residing next to the beautiful Gateway Of India, I would walk down to Cuffe Parade and Colaba Woods a good distance, I would take 10 brisk rounds and walk back. To add further I also joined the then very popular Rama Bans Aerobics Classes to lose weight. I overdid the exercise & ate almost nothing. I could soon see the body shrinking, the inches were shedding but so was my hair. Age was on my side so whatever little I would eat / not eat / starve or even occasionally binge seemed to work. There were bouts of weakness, low immunity and constipation setting in. I would guzzle liters of water and eat nothing the whole day, then end up with a pack of farsan (indian snacks) / chips and a whole lot of crap gladly thinking I could afford to eat what I like since I hadn’t eaten anything the whole day. My issues became worse and by now I started feeling thin & OLD. It was a new me with a slimmer body but no strength. I knew something was terrible but didn’t know what?? This was the only way to get slim is what I believed.
It was now that time post boards that we were hunting for admissions and I applied for colleges at Jaihind , HR , Xaviers , KC and was extremely excited to a college life coming up like any teenage girl until my Father decided to take me to the College of Home Science Nirmala Niketan. It sounded like an institute with only cooking & stitching and I didn’t want to do simply cooking… I wanted to be working girl, maybe an Air hostess or even a model. However, the real light my Father showed me was in the difference of Subjects Nirmala Niketan offered as opposed to the Arts Commerce & Science of other Colleges. This surely had a great combination and the specializations looked very impressive. The subject of Nutrition took my attention and I thought inside maybe this is my calling so what if it’s a Girls College of Home Science, the syllabus looks great.
My journey to the world of Nutrition began here which gradually evolved into passion. At a time when nobody knew what a Dietician is to even choose to specialize in this subject for an ambitious young girl was daring, but the passion of learning was stronger. I entirely credit my Father for where and what I am today. I am so glad Dad that I listened and chose to go by your wise advice.
Theories for Healthy Lifestyle-
I have no fancy theories and names… In dealing with my clients to help achieve their health goals I simply believed in one thing “Feed Your Need & Listen to Your Body” All the rest is bookish and irrelevant. We all know that protein is good but if one gets bloated, gains weight or develops uneasiness then that is not the best diet for him. There have been so many of my clients including Indian politician & singer Babul Supriyo who was completely on a protein diet. Babul would eat only protein and workout extensively but his weight had plateaued. When I met him and analyzed his body type I prescribed him to eat Roti. At this, he first raised his eyebrows, “Are you sure you me to eat a carb??” he reacted. But his fat loss at that time was unbelievable & he got his best results with carbs rather than protein then.
The fact is, one healthy lifestyle may not be the same for all. We have to find what our body is happiest with, so my simple principle of working around any person’s diet plan is understanding & analyzing their current lifestyle, identifying their goal and simply making the corrections as per their body type & needs. Life is simple and so should be your food. Some Say Go Vegan, others say Go Veg while so many Fitness Professionals make Vegetarians turn to only Meat. So many theories to confuse us but the intelligent truth is…Eat what suits you and shows you results. If this kind of food makes me feel great, look great, I have fantastic medical & body composition reports then that is truly your Healthy Diet Plan, the rest has no meaning. After all we are all in search of just one kind of body and that is a “Happy Body”
Besides, let me warn you there are no shortcuts. No matter where science advances decades from today…. No pills, surgery, treatments and supplements can make you lose weight and keep it off forever without your natural diet & exercise simply because we all reside in a natural human body and not a machine or a piece of metal. Our body responds to everything, eating more, eat less, eating consistently or eating constantly. My motto is : “You are & will always be what you Eat”
- How and when did you become the official dietician for the Femina Miss India Contestants?
I was approached by The Times Group in 2014 to educate the young pageant contestants on the importance of eating right. These were young college going girls and having battled weight as a teenager myself, I truly thought I would be able to help them out with their eating pattern. However, there was one thing different I observed with the newer generation now. Most girls today suffer from too many skin ailments- acne, pigmentation, uneven skin tone, melisma which I realized are stemming from poor nutrition and also leading to hormonal imbalance. Hence, I customized a training program on Nutrition for Health & Beauty for these young contestants. A combination to eat right for great energy, flat abs, workout along with clear glowing skin, strong hair & nails through natural Nutrition which remains the need of every supermodel today. We had excellent results with our training sessions and ever since I have been an integral part of The Times Group training. I am glad to have gotten this opportunity of being the Official Nutrition Expert for Times since 2014 to Femina Miss India 2016.
- Tell us details on what you prescribe them in terms of diet and exercise to be fit and lose weight for the big day?
- Eating small frequent meals through the day
- Excellent electrolyte balance is the most essential technique for supermodels and pageants.
- Most of these girls really suffer from low blood pressure, dropping sugars, dizzy spells and irregular bowels due to dehydration hence hydration becomes another important criteria
- Pre & post workout meals again form an essential part of their routine, giving them the right guidance for ensuring there is no muscle loss and more fat loss is again extremely essential
- Suggesting antioxidant rich diets for glowing skin
- Frequent snacking options when they are in between shoots, ramp walks, performances or travelling in the car
- Late night binge options.
- Many readers in this blog are women approaching 40 or post 40 and have difficulties in losing weight no matter how much they workout. Tell us how the body changes and how to beat this plateau at this age and be able to see results?
As we age, it seems its more and more difficult for the needle on the scale to budge. We may restrict our diet, follow portion control, cut out desserts altogether, exercise and still the clothes don’t fit like we would wish them to. The metabolism, hormones, digestion and other bodily functions undergo a series of changes as we get near our 40s. Instead of fighting it we need to work around the issue. One of the most common factor and primary reason why woman over 40 can’t lose weight is because they have allowed their metabolism to slow down by not eating right and working out regularly in their 30s. In addition, estrogen levels begin to drop post 40 which is a huge reason for the body to lose more muscle and get weaker as a result.
Today crossing 35yrs itself is an alarm for one to start keeping a vigilant watch on your body. Get your medical reports done every 6 months. Check for your B12, D3 and Ferritin levels (which is a hormone of iron and it’s deficiency causes fatigue, low energy levels, excessive hair fall and increase to your weight). Surprisingly, this is not the same a hemoglobin hence a separate test for a 40+ is essential. Slow metabolism can further put you in the vicious cycle of gaining flab easily, bloating, water retention and in many cases become a hormonal imbalance. Remember! Our hormones are fat soluble hence the more fat we retain the more risk we endanger. Keeping weight and blood reports in check is the only way to keep your body fit & young, stay alert n active and look fab.
Stay tuned tomorrow for Part 2 where we talk about macros, training Kangana Ranaut and how to eat through many common diseases lke thyroid, PCOS, and diabetes.
Tripti Gupta Contact info:
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Welcome to 50 shades of fitness! A fun and interactive way of keeping me on my health and fitness journey. In the last few years I have spent a lot of times trying to get fit, back to my original way of living life in a healthy and fun way of fitness. Unfortunately, the motivation factor disappeared, the same ole gym routine got bored and I was gaining weight and my fat percentage was too high. Everyone told me, “You look fine” which maybe I did, but there were a few who kept me in reality. After trying almost just deciding that I didn’t care as much and trying to lose that weight was not as important to me, two tings struck me hard. I had my cholesterol tested in an annual physical and my triglycerides came out way too high. Yes, a hereditary problem, but If I was fair to look at it, my lifestyle of eating patterns contributed to it too. The doctor gave me 3 months to get it in check naturally without any medication. That scared me because within that week, I kept hearing of people in their 40s,50s and early 60s who would go to sleep and not wake up. People I knew. Either a stroke or heart condition was the issue. I had just found some path in life where I felt at peace and I wanted to see that through, not be on a ticking time clock! Second was my dear granny…she came to visit and then gently put to me that although I looked great, she was worried because I clearly had gained weight that needed to be lost. She said it was my choice…something my own mom had been telling me for a year. So with those 2 truths under my belt, and the guidelines the doc gave me to get my cholesterol down, my mindset got very hard. I ate wholesome healthy foods every 3 hours. I played mind games with myself saying that I was under training for an important event (which at that time there was nothing) and I needed to “look the part”. Fruits, vegetables and yoghurt were my friends. Wine, cheese, fried foods were things of the past. In 1.5 months, I concentrated just on what I was eating, how much I ate out and I lost 13 lbs! All my life I had easily been at a set weight and I was determined to get back to that because that was where my fitness level made me feel my best. This is where I also learned 90% of losing weight is diet. I didn’t frequent the gym much. I just went for evening walks and moderated the amount of calories and foods I ate. Due to the cholesterol, my foods had to be prepared very smartly and with less oil, ghee and condiments. Every now and then I would frequent something new that I had started loving which helped me mediate and clear my mind which was swimming. I saw my levels of energy coming back and being able to swim more laps in the same amount of time as I grew stronger. However, to stress….the level of fitness activity I did was very less up to this point. I focused on diet and whole some foods.
In the last one month, I have allowed myself to be normal for some time and I ate whatever I want but in moderation. Believe it or not, in about 1.5 months, I have not gained a single pound. Now comes the last stretch. Now I do have a real reason to want to get back the stamina and look better and stronger as I have my brother’s wedding coming up. So comes the 50 shades of fitness. The shades in the title reflects how fitness can be implemented at many different levels..it’s not just going to the gym and working out for 2 hours and being frustrated on not seeing results. Results also come in different forms…when I am not focused on losing weight, I use different benchmarks on how fit I am. For example, I ran a 10K couple years back. With my back and knee issues, I stopped running as much and today I will probably struggle to do a 5k. My goal is to get that back. I love yoga…I go to yoga once a week..maybe I up that in the coming weeks, because that not only helps the toning but helps calm my active mind. Whatever makes you feel good. A good friend of mine called me yesterday and said she finally ran 1.5 miles without stopping and felt so amazing about it and how running helped her FEEL good mentally. That is the key. That is the point. Set your personal goal and strive to it. The other big thing I learned is to not depend on the weighing scale. My weight can fluctuate by a few pound daily based on water retention or what I had done the day before. No more than once e a week of not every 10 days. My other trick is to find a pair of jeans you want to fit into and use that as a benchmark. I was able to fit into a pair of jeans which I had not worn in 3 years! I kept it…now I have more jeans I kept that I am striving towards getting into. I know it is not a bad goal because I fit into those jeans once upon a time so it means I am striving to get back to my original form.
So, in 50 shades of fitness, I am going to build my stamina in the gym this time around as well as eat perfectly well as the cholesterol check is coming up soon for 50 days. We are all human so we have to keep some room for some “cheating” but the key is this: The days you have ONE cheat meal a week or every 10 days, those are the days you just don’t skip your workout. The days you don’t workout, are the days you make sure you eat as healthy as you can. I also plan what I eat for the week in advance so there’s no question about what my nest meal is. I just know and don’t reach for the wrong thing in the heat of the moment of being hungry. Also, hydrate hydrate hydrate. If you are on also embarking on this journey with me, I would be happy to have you follow along, keep me accountable and ask questions or give suggestions! I will be doing articles on superfoods I have discovered and the health benefits of these natural foods, interviews with fitness professionals, and I am even open to guest bloggers to share their journey or experience or difficulty to their story! The goal is to motivate as many people as you can.
So to ensure you don’t fall off the wagon and make many huge changes at the same time, I always like to start with one change. The first 3 days I am only focusing on eating clean and may add in a few walks as I see fit. As we get to the weekend, the gym will take its start and I will post some workouts I like to do. Some of the rules I live by:
- Don’t get goals you cannot keep. Be mindful of what is realistic and don’t be too hard on yourself.
- Get rid of anything in a can or a bag and alcohol. This is key. A glass of wine maybe every 10 days is fine but anything more can push back seeing results
- Eat wholesome healthy foods. Fresh fruits, fresh vegetables in season. Color on your plate is key and fun to look at!
- Go grain free or close to grain free. It helps balance the body’s hormones and you may even find out your body functions more energetically without grains (Like I noticed I did!)
- Measure out your portions and log everything you eat or drink. I love to use myfitnesspal which is an app I put on my phone and log my workouts and what I eat and drink. This shows me where I go wrong or where I need to add more protein, carbs or fat.
- Have fun and have a strong mindset!
- Water is your best friend. Sometimes I feel hunger pangs and I drink some water and feel really full and realize I just was a bit dehydrated. I try for at the minimum 3 Litres/day.
So the first few days will focus on food. I call is my “detox” because getting from eating yummy processed foods and eating out after a long vacation out of the country makes it harder to get back to wholesome foods, but in some ways it is easy because I am sick of eating out! I have to thank the next celebrity nutritionist interview (where I will explain and talk about how her plan helped me buckle down and keep myself in track) for planning this detox for me and ensuring every single day via whatsapp that I am in line with my goals. Back to taking a hard look at what is going to stabilize my triglycerides and build my stamina! I was telling a friend today, its not easy at all to be this strict, but when it is for ensuring you live a long healthy life, what is a few weeks of being strict with your mindset to get yourself to that point!? And who says this can’t be fun!?
What are your fitness goals?
The Macrobiotic Diet– Celebrity Nutritionist SHONALI SABHERWAL talks about nutrients, macrobiotics and Katrina Kaif…
I was looking on the internet for something all natural to changemy diet and excercise routine up. I had gotten my test results back for a blood test and some of my nutrients were just not in line with what was healthy. So, I came across the concept of the Macrobiotic Diet and the biggest endorser of this in India is celebrity nutritionist and chef, Shonali Saberwal. She is responsible for the enviable flat abs of Jacqueline Fernandez and Katrina Kaif. Just a few emails later, this very friendly lady had completed an interview for me to share the concepts with all you readers! Please note, Shonali is also an author of two books entitled: “The Love Diet” and “The Beauty Diet”. Excerpts from the interview below:
- How did you get into the nutrition industry and what is your background?
I was searching for an alternative cure with food to my dad’s prostate cancer in 1998; I came across Mona Schwartz, who was a Macrobiotic practitioner, I approached her and trained with her for 10 days. But this wasn’t enough so I pursued a course in the US from 2006 to 2010 at The Kushi Institute Becket. That got me qualified to be a Macrobiotic Counsellor and Chef.
2. What different types of nutrients do you look at for different body types or goals? Or is every diet you prescribe based on the same food sources? What is the core theory behind macrobiotics?
The Common core of Macrobiotic principles is to keep away from foods that are extreme to yang (anomal foods, saturated fats) and yin (sugars, simple carbs, and excessive fruits). It is suggested to adopt a middle path whole grains, beans/legumes, sea vegetables, vegetables, good quality fermentation, some fruit, nuts/seeds, good fats diet. Avoid caffeine, sweeteners, processed and refined foods.
3. Tell us about the biggest myths in the nutrition industry and what the reality behind the myths are?
- Carbs are bad is a myth – We need complex carbs to give us sustained sugars and good Macrobiotic Accessible fiber-which means foods that feed our gut bacteria.
- Sugar is a Superfood – Sugar will never be a super food as it leads to disturbances in insulin and also leaches minerals and calcium from bones
- Let’s switch to your celebrity clients. Jacqueline Fernandez and Katrina Kaif have gone through a huge transformation in their bodies. Talk to us about how this came about and the difference in how you prescribed the diet plans to suit their needs?
Katrina ate my food for 2 years and then I trained her cooks, just following the approaches above helped. Jacqueline still keeps coming back for her detoxes, etc. They are very dedicated and stay true to what they practice and follow which has led to their success in having stellar bodies.
5. Hema Malini the dream girl, is a client of yours. She is in the elder generation compared to her daughter and Katrina, etc. How does that come into play when prescribing what to eat? Does age come into play?
The recommendations remains the same, except taking into account any condition they might individually have.
6. Tell us about the Soul Food delivery service. This is a great thing for working women/men and even your celeb customers. How does it work and how much are the common people adopting to ‘Soul Food’ delivery?
I have stopped my meals, and I am getting into health products (edibles to include in your day). At present I do consults and workshops, and supply products to my own clients.
7. Let’s talk about your book “The Love Diet”(which I have yet not read but I have read “The Beauty Diet” Let’s talk about how you decided to write “The Love Diet”? give us a quick rundown on what it is and a sample “love diet”:)
Both books look at the core philosophy of Macrobiotics- The Beauty Diet is about the nuts and bolts of the philosophy and The Love Diet tackles Consciousness via food.
- Summer is a here and everyone is trying to get fit and fab for the beach. What are your recommendations for the common person who have to work, cook, and stay fit and fab?
Stay of dairy, sugar, white flour processed and refined foods
9. Can you give some advice to people who travel for work and how to eat out and still be on a macrobiotic diet?
Avoid dairy, sugar, white flour and minimize meat. Include leafy greens and vegetables and have a whole grain once a day.
- Many people claim that cutting out all dairy and all wheat and grains is the best way to lose weight. Your thoughts/advice?
I don’t agree- DAIRY Yes of course, but we need whole grains like brown rice and millets, wheat is questionable based on who is intolerant to it.
So folks, want to get in touch with Shonali to get on the macrobiotic diet? Pick up one of her books (she tells me the third is on its way!) or contact her at:
Address: 501 Sagar Sangeet
Dr AB Nair Road
(Near Juhu Post Office)
Bombay – 400 049
Part 2/2: The Science of Training: Celebrity Trainer Santhosh educates on the science of building muscles and how he keeps South India’s superstar in shape
Sorry for the delay folks. We found out from Santhosh in Part 1 of this interview how to start out training depending on your body type and the detailed science behind getting fit at any age. We continue the interview with specifics and how Prithviraj stays in shape. For those of you that missed part 1 of the interview , please refer to:
5. Abs- Why are they the hardest to tone and lose fat from? Does more cardio help with getting rid of the belly fat?
Toning of the abs is exactly like toning of any other muscle in our body. But the visibility of those toned abs is bit harder. You need to work hard to lose the fat layer covered above your six pack. You need to work smarter and harder and give 100℅ effort into it. Let me say one thing first, doing 100s of crunches everyday definitely won’t work for your abs!!! Unfortunately, no cream, massage, vibrating machine, injection, pill, whirlpool bath, rubber pants or other gimmick only help you to tone your wallet, not abs! The only help is general fat loss, with a sensible diet and periodized regular exercise.
It depends lots of factors. Explaining each of those factors is beyond the scope of this interview. However, I can give you a rough idea about some magnitudes of a good body composition that leads to make jaw dropping Abs.
Nutrition plays an important role making bullet proof abs. When it comes in to nutrition it all starts with input and output of calories. The most important are:
*calories in & calories out.( calories you consume and calories you burn)
*Macro nutrient amounts(Carb, Protein, Fat)
You should consider these factors carefully without missing any single meal. Missing meals while your “busy” with life is one of the biggest reason for low Basal Metabolic Rate. So never miss a meal. Prepare your meals in advance or go for a meal replacements options in case of ‘no time’ situations
Now let’s have a look at the Anatomy of our midsection (let me tell you one thing I hate anatomy classes. Really! I don’t think all those internal organs exist inside of my body as per my biology teacher’s information about human body. For example, my clients used to call me heartless when I train them hard:-) But I know some basics of our abdominal anatomy because 99℅ of our general population ask a fitness trainer almost the same question! “How can I reduce my abdominal fat?”)
Now about the Ab muscle. The Ab muscle has two very close friends named External and Internal obliques. They exist on both sides of your 6 packs. As the name implies, internal obliques sit just below the external obliques. All of them are working synergistically when you do an Ab workout The real hero exists below all of this.
Now, about the cardio connection.
You should include some cardio in your workout routines. But never exceed the limits. I’ve seen some guys running hours on the treadmill to get six packs! Doing excessive cardio definitely won’t give any health benefits even if it leads you to six packs (happens mostly in skinny guys) but eventually that will cause more harm than good in your body.
I’m a big fan of High Intensity Interval Training (HIIT). It is very effective for fat loss and muscle gain and takes you into a whole new level of strength and conditioning. If you are a person with no health issues, then I would recommend you to feel the benefits of HIIT. But be cautious about your current health conditions(like High blood pressure, diabetes, joint related issues etc etc…) Check with your doctor before you going to attempt any HIIT activities.
One of my favorite HIIT type cardio is sprint intervals. Especially on the beach as it is harder to move so this creates more metabolic stress than conventional track sprints. I would do a 100mtr sprint with 30-35sec rest 4-6 repetitions. For those who have lack of time to reach beach there are lots of options for you. For example; Try jumping over 2-3 steps into your apartment and repeat it 10-20times, horizontal jump over an obstacle separated by 1-1.5mtr distance. Try to jump 10-15 times at a stretch repeat 8-10times(easier one! You can use paper bundles or water cans as obstacles
The try it;
-60sec Mountain Climbers
-60sec High knee run
-60sec Squat jumps
If he wants to shred for a particular role, then I would recommend a diet that is lower in carb intake and maintain moderate fat and high protein. Carb sources are limited to oats, fibrous vegetables and fruits. All starchy type complex carbs will be given only around 2-3 hours prior to his workout time. Fat will be obtained from nuts, olives or ground nut oil. Whole eggs, chicken, fish, paneer or casien, blended whey and lentils are his main sources of protein. He hates red meat. If he want to bulk it up, then we will slightly increase the amount of slow digesting starchy type (complex) carbs along with moderate fat and moderate protein intake. Simple carb sources are only utilized to bump his glycogen source right after his workout.
Yeah it is a bit difficult to track his nutritional strategies while he has long day/night shoots or is traveling. I always make sure he doesn’t miss a single meal. We have lots of meal replacement options for that. For example, almonds,whey shakes, whey along with peanut butter spreads in toasted multigrain breads, meal replacement protein bars etc. Whenever he is gone through a hypo caloric(caloric deficit) diet for fat loss, I would give him branch chain amino acid supplementation throughout the day to prevent muscle loss. That would be 20-30gms of BCAA powder diluted in 3-4 liters of water.
He has a pair of dumbbells, an additional barbell and weight plates in his personal trailer. That’s helpful for a ‘on the go’ workout or ‘quick pump’ for fight specific scenes.
I don’t think the new trend of cleanses or detoxes can help to reduce your fat or weight. But it may refresh your body. Yes, I do recommend some cleansing method in your daily routines. I wouldn’t recommend any kind of supplements or medicines for detox. That will make you even more toxic. Any kind of products or services that are called cleanses or a detox is only effective to cleanse your wallet not your body. I’m serious…!
Probiotic foods like yogurt and fibrous vegetables are the best options for gut health. Avoid eating processed and fast foods. Too many medications are also detrimental for your gut because it kills gut bacteria. Drink lots of water. I would suggest to drink 250-400ml of water when you get up in the morning. Its all about elimination. Or drink a cup of hot lemon water. Lemon has in increasing alkalinity nature.
Why not? I love vegans because their skin is far better than non vegans and they are always have lower health risks induced by bad eating habits compared to non vegans. They have rich antioxidant sources than non vegans. The problem for a vegan diet, (not a big problem if you are serious about muscle building) is protein selection. Again, it depends upon what type of vegan you are. Lacto-vegetarian and Lacto-Ovo vegetarians have wide variety of protein sources.
Part 1/2: The Science of Training: Celebrity Trainer Santhosh educates on the science of building mucsles and how he keeps South India’s superstar in shape
1. Tell us how you got into training? What pushed you to do it as a profession?
My journey into the fitness world started from childhood and still continues at a good pace. I always loved everything related to sports, was an athlete and learned martial arts. My ambition was to become an Indian navy officer. I went to the Navy when I was 17 years old, but unfortunately I wasn’t selected because of color blindness. After that, I turned my career into fitness field! I did three major certifications related to fitness and I’m about to finish my sports nutrition course.
2. Give a detailed sample example for the following: a common man or woman have a busy life and don’t have 2/3 hours a day to workout. Some times eat on the go. Might work long hours. What sample weekly workout and diet chart would you recommended in general (even tho everyone is different )
Let me start this question with one of the most famous transformation specialist Kris Gethin’s quotes:
“I’m sick of hearing “I’ve a harder job, I work longer hours, I don’t have time, I don’t have the money for a trainer, my genetics are sh#t, I’ve pain when I train“
Shut up already! I’ve seen taxi drivers, lawyers, mother of 5 with 3 jobs, actors who work 16-hours days with no weekends, builders who have to climbs ladders for days to accomplish amazing body transformations
Why? because they wanted it. On the other hand I’ve seen others with easy jobs, all the money in the world, no family commitments, amazing genetics and access to the best gyms and looks the same year after year. Why? Because they make excuses day-in, day-out! If your are one of those people, either harden the f#ck up or get another past time.”
Let me make this clear: you don’t need all those happy hours, all those fancy ‘fitness studios’ packed with “entertainment” equipments like a bosu ball, swiss balls or colored dumbbells. You may put hours of “hard work” into training but it does not count if not done correctly.
If you have a strong mindset about what you want to be then its not a big thing to bring your fitness to the next level! I’m talking about the strong mindset! When you say ‘No I don’t have time to workout. My days are harder than you think!’ I would reply “shut the f#ck up!” There is always a way to train, to rise above, to conquer and crush obstacles. You will see big changes in your success when you have the right the mindset! Your body can achieve whatever your mind says!
OK! Let’s talk about that hour in your day. Look at that hour like this:
I have seen many guys coming to the gym and posting on social media, texting, talking to the guy next to him, taking selfies and those guys are wasting that one hour in the gym. It does not count.
So lets consider an intermediate client with no injuries.
Monday: upper body
Tuesday: lower body
Thursday: chest & back
Friday: shoulders arms & calves
OR if you have time issues with your job and want to maintain your current fitness level or want to lose some extra fat, Then try this
Monday: Upper body
Tuesday: HIIT cardio*
Wednesday: lower body
Thursday: moderate intensity cardio**
Friday: Full body
(*For example; Try 30sec intervals of fast cycle sprint @resistance 10 with >120RPM. Be cautious about your health conditions. Consult a doctor before you attempt HIIT
** Example; Incline walking on treadmill @your 55% – 75% MHR
I’m strictly against a diet plan that consist of only specific foods in a specific time intervals. That’s an old fashion theory and its not healthy. Eating the same foods everyday will make you nutrient deficient. Your diet somewhat should be flexible and it must comes with lots of healthy options rather than a “chicken and broccoli only” type diet. But it doesn’t mean eating crappy foods along with good food options.
I always prefer to make a lifestyle changes in my clients rather than simply educating them about diet and exercise. This way, they can find healthy ways to eat in all conditions. Remember, in my point of view, there are no foods in this world named as unhealthy but it only become unhealthy in the way you handle that food. Quantity and quality matters! The main problem with a ‘paper prescribed’ type diet is, it won’t work for a long time. Trainees would easily derail from those type of diets. In an athletic perspective it is OK because those types of diets are created under scientific evidence and for maximal performance. Even those may only last as long as the end of the season.
For example, a bodybuilder’s in-season diet may have a huge calorie deficit to cut down extra body fat. And when the post season comes they will start eating normal again.
3. Realistically how quickly can one Lose weight/fat? What are the differences in this between men and women?
Fat loss happens in each and every individual at different rates depending on their hard work and dedication towards exercise and diet. But it won’t be “quickly” as you mentioned in the question. It takes time, effort and consistency. Remember, please be patient because perfection takes time. No matter what, do not get derailed from your path that leads to your goals. There is a theoretical limit to how much fat can be released from the fat stores in a single day and this is inversely proportionate to how lean we are. If we go over this limit, we will lose muscle mass, regardless of whether we keep our protein intake high. This is very important.
Fat loss also varies according to the gender difference as far as the exercise is concerned. Men tend to use more energy from carbs during the period of exercise while women rely more on fat source for energy during the period of exercise. In other words, men burn more fat at rest and women burn more carbs at rest That’s why I recommend women must exercise! Regardless of gender differences, stress has a huge impact on human metabolism which can inhibit fat loss. For women, there will be weight variations according to their periods and hormonal changes.
I wouldn’t recommend any rapid fat loss program at all. Check any rapid fat loss program details, they don’t provide information on how you are losing weight. You know weight loss happens in these ways: Pure fat loss, lean muscle loss, dehydration. I’m dead sure that they won’t tell you which weight you are losing. Pure fat loss is the tricky part.
If you look at the science, the maximum rate of fat loss that can realistically be achieved for most people is around 1-1.8 lbs (2.5 may be 3.5lbs) of fat per “week”. There is also some special cases, If you are already lean or even average body fat level then you cannot lose fat that quickly. Because you cannot create that much of a caloric deficit without sacrificing muscle mass. So don’t do it. I’ve seen some programs claiming ” A pound a day” or “7days 7kilos” BS programs. Never ever fall for them. There is no science to support claims that extremely fast fat loss on a scale with a huuuge pound or even a kilo of fat per day is possible for anyone but extremely overweight subjects.
4. To get good Muscle definition in the upper body, what are the best exercises for shoulders biceps triceps ? Does it differ if it’s a man or woman ?
Let’s consider deltoid muscles, as I said, in your chest day its very easy to hit them because its already pre-exhausted. While doing a bench press, most of the deltoid muscles’ anterior portions work. Then for the next 2-3 sets of Dumbbell or cable front raises is enough to bring the true failure for the anterior portion. Then the medial portion of deltoids: hit them with dumbbell lateral raises or cable lateral raises. Remember not to swing while you raise your hand. Its called Cheating! Stand firm and slowly complete your reps. Cable lateral raises gives you continuous tension on each point of the Range Of Motion. At that point, the posterior portion of the deltoid. Bent over lateral raises, Inclined bench lateral raises in pronated position or standing cable face pull work well for posterior deltoids.
Next, triceps one of my favorite after legs. Remember, if you want to maximize your arm size your concentration should be more on triceps rather than biceps. Look at your upper arms it should be like this: 70% triceps and 30% biceps. Close grip bench press hits all the three heads of the triceps. other exercises include: cable push down and over head dumbbell extension are my next favorites. Hit them hard.