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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.

kangana-fashion

Kangana Ranaut looking like a super model for her role in Fashion

 

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.

 

b) Diabetes:

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.

 

d) PCOD:

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.

 

triptifemina

Tripti educating the Miss India contestants

 

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 😉

kangana-fashion-2

Kangana’s perfect supermodel body in the movie Fashion which won her a National Award.

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

Website: www.ipink.in

Facebook Link: https://www.facebook.com/TriptiGuptaiPinkTheColorofHealth/

Twitter: https://twitter.com/Tripti_Gupta_

Instagram : https://www.instagram.com/ipink_by_triptigupta/

Call: + 91 7498841414 | 9967978589

 

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:

https://reshie2000.wordpress.com/2015/06/03/part-12-the-science-of-training-celebrity-trainer-santhosh-educates-on-the-science-of-building-musles-and-how-he-keeps-south-indias-superstar-in-shape/?preview=true&preview_id=640&preview_nonce=a80e92d6bc

 

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)
                    *Nutrient timing
                    *Food composition
                     *supplementation
 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?”)

What is 6pack or 8pack? (Distribution depends on what your parents gifted you)
The main fact you should know about abs is, both upper and and lower abs are the two ends of the same muscle. Both ends work together while you sneeze, laugh, crunch, leg raise etc. But the contraction rate would be slightly different in each end according to the activities you put in it. Some of us have a 6 pack while others have 8. Genetics determines the number whether its 6 or 8. The primary 6 pack muscle is the Rectus Abdominis. Its a vertical muscle that attaches the rib cage to the anterior portion of your pelvis bone. That means it can pull the pelvic up and it can pull the rib cage down or it can do both movements together. It can also stabilize all of these muscles by restricting movements, like when we do planks.

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;
1minut Intervals
-60sec Mountain Climbers
  30sec rest
-60sec Burpees
  30sec rest
-60sec High knee run
  30sec rest
-60sec Squat jumps
  30sec rest

Repeat 3 more cycles and you’re done!
No need for any equipment, tracks or steps. Just a some space to stand and lay down!
6. Not many are aware but you are the personal trainer of South Super star Prithviraj. Tell us how you got to training him?
He was the first celebrity I’ve ever seen in my life. I saw him at Talwalkers Fitness Club in 2009. By the time I was hanging around in Cochin with my friend for first my Naval Army interview. I was very excited about seeing each and every gym with lots of equipments and heavy dumbbells. Four years later I got an opportunity to work in Gold’s Gym Cochin as a Personal Trainer.  My Gym manager Jaish George there, (awesome guy and good friend of mine) told me about Prithvi. By that time he was looking for a trainer, so I got to training him. Thanks Jaish George for giving me this wonderful opportunity!
7. How does his training change to change his body for different roles ? What changes does he make?
He is always careful about his diet and workout. I’ve noticed that when the production team hires a hotel for him, he always makes sure it is a hotel with a good gym or else a good gym is around the hotel..
     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.
8. How do you deal with long shoots and travel? How do you and Prithviraj maintain his diet chart and exercise on the road and during shoots?

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.

9. What are your thoughts on this new trend of cleanses ? Do you recommend them once in a while to kick start fat/weight loss?

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…!

Eating lots of veggies, fruits and less processed foods is reasonable dietary advice for everyone. It won’t make any toxins in your body and it fights against inflammation and free radicals. To increase the effectiveness of the detoxification process, you should consider some points such as: how healthy your gut is, how much water do you drink and how alkaline you are.

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.

10.  Do you think men or woman can get flat abs if they are vegan? How would they manage their diet? Give us a sample day.

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.

Pure Vegans have limited source of complete protein sources. So protein recommendation for vegans are slightly higher due to decreased availability of protein sources. Therefore an increase in protein intake is recommend for vegans. Lacto-ovo vegetarians can easily derive adequate protein from dairy products and eggs. Plant proteins such as soy, chia seeds, hemp seeds, quinoa, tofu, spirulina and pumpkin seeds are rich sources of branched chain amino acids (BCAA) that aid in reducing exercise-induced muscle damage and promote muscle protein synthesis.  Also whey protein supplementation seems to be very very effective for vegetarians. Not only whey, but also creatine monohydrates. Because muscle creatine stores are lower in vegans than in non vegans. Also there is chance of vitamin and mineral deficiency. Everyone should understand one thing about dieting regardless of their fitness goals. ‘Dieting is not about eating only protein’. You should include proper amount of carbohydrates. Eat good sources of dietary fat. Eat fat to lose fat. Fat has a huge role in your hormone production. So vegans should concentrate on meal planning carefully to avoid nutrients deficiencies. Because nutrition is the foundation of leanness and leanness is the foundation of an ultra lean 6 pack.
There you have it guys. A very detailed and informative interview on training your body to eat right and exercise right with the science behind the hows and whys.  Thank you Santhosh for taking so much time to do this!

 

 

 

 

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

Ivide, an Indian- Malayalam language crime drama film directed by national award winning director Shyam Prasad was being filmed in Atlanta in the late part of last year and beginning of this year. A very close friend of mine was working on the film  and told me superstar Prithviraj was in the movie and his trainer has accompanied him. I had not really seen a Prithviraj movie (SORRY!) , after a short date with google, i realized he really worked out for some of his roles.   My interest peaked up in wanting to train with Santhosh, however, that wasn’t possible while they were in the midst of a busy shooting schedule. Soon after, my friend Priya introduced me to Santhosh, Prithiviraj’s trainer, and I asked him if he would like to do an interview for my blog. He was just as excited as I was and gave a no bars interview that gets into the science of training your full body for optimal results. Here is what we spoke about:

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 hearingI’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:

Everyone have  24 hours each and every day. Never less, never more for any person. What you choose to do with that time is up to you, but every hour you let go by is one less hour you have on this earth. So why not take that one hour a day to better yourself in the gym?
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.
Let’s put your “busy” life first. The main problem with the people with this kind of excuse is, they don’t care about the way they look, the way they live, the way they eat, and the way they rest. When it comes to fitness, the first step is to understand your activity levels. If you are serious about your life changing then you need to rethink about your current activities including eating, drinking, sleeping, working, and everything you do within 24hours.
As you mentioned in the question everyone is different and everyone has different fitness goals. The workout plan that I suggest for a person may not work for others. Its depends on lots of factors like body fat levels, body type, workout history, injuries, Etc etc.
So lets consider an intermediate client with no injuries.

Monday: upper body
Tuesday: lower body
Wednesday: cardio
Thursday: chest & back
Friday: shoulders arms & calves
Saturday: legs
Sunday off

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
Saturday: OFF
Sunday: HIIT

(*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 ?

Everyone wishes to have broad shoulders with rounded deltoids and peak rounded biceps on the upper arms with horseshoe like triceps on the other side. How does one get this “God-like” muscle definition? Doing only isolation exercises like lateral raises, preacher curls or triceps push downs alone won’t do much more for this musculature. Most people have been doing the same isolation movements for years and years and eventually get bored and stop working out for this reason. For good muscle definition in the upper body, you MUST learn and practice how to do COMPOUND EXERCISES like squat, deadlift, overhead press, bench press, rows etc. I know some of you are dumbfounded “Squats for upper body?? What the heck is that??? How does this effect the definition of your upper body muscles???” Yes it does!!! One must understand how different exercises affect body composition.
I’ll explain to you in short about this. Basically, compound exercises like squat, dead or bench whatever it is, create massive changes in three parameters of muscle hypertrophy:
1) Mechanical Tension
2) Metabolic Stress
3) Muscle Damage than any isolation exercises.
     For attaining good muscle definition the best bet is to incorporate isolation exercise with compound lifts. For example when you do bench press, prime mover is chest muscles and your anterior deltoid and triceps are the assisting muscles. So in your chest day you could hit deltoid and triceps. Same as like back and biceps.
Whenever you consider isolation exercises for a muscle make sure its in a 3 Dimensional manner, meaning it hits that muscles in all angles to get proper definition.
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.
For biceps I would prefer the do POF -position of flexion training. Start with incline bench curl then preacher curl and end with Zotman curls. A great way to hit all  portions of biceps. You should always concentrate on the form. Never cheat.   I quote a famous sentence: ”cheat on girls but not on curls.”   Never compromise your form for more weight. The person standing next to you may use more weight on the bar than you. Leave your ego at the entrance of your gym. This is not a game of egos.
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.

King of Six Packs in Bollywood: Prashant Sawant celebrity trainer talks about Shah Rukh Khan, the common man & all things fitness

He was Bollywood’s answer to 6 packs for the number one super star of Bollywood, Shah Rukh Khan.  Today, he has transformed Shah Rukh’s 49 year old body to an 8 pack of abs, trains the new heart throb of Bollywood Varun Dhawan and helps our own Singham Ajay Devgn maintain his buffed up look. How does Bollywood’s top stars stay so fit through age? Read on to find out from the trainer himself., Prashant Sawant.

Tell us how you got into training Bollywood celebrities. Your background includes working hard to get where you are. Tell us how you broke into Bollywood ? I worked at a gym in Bandra and used to train there. Eventually, one day Shah Rukh Khan happened to drop by at our gym and I trained him. He liked my way of training and we got along. He then asked me to accompany him on shoots and that got us started and paved my way into Bollywood.

Prashant training Shah Rukh Khan

Prashant training Shah Rukh Khan

A common busy man who has a good percentage of body fat, works 8-9 hours a day, has a family and travels for work. How can the common man as such go from unfit to fit ? What can they do to go from fit to 6 pack? (In general as everyone is different and custom. Please give a week’s specific workout and sample diet) A Six pack is the ultimate level of fitness, first start from going from unfit to fit and then strive your way to a six pack. Six packs are visible when your body fat is around 6-7% Fitness requires minor to major steps depending on your current status of fitness. A healthy diet and increased physical activity are the key to getting fit. I suggest you start with baby steps: start taking the staircase instead of the elevator, walk a stop to your work, move in the office whenever possible, do stuff on your own rather than ordering someone to do it for you. You can also start with the basic home workout , I also have the 8 minute workout planned which you can easily incorporate in your daily life.  

Shah Rukh Khan was with you a few years back for his film Om Shanti Om (2008) and achieved a six pack. Last year he achieved even better (an 8 pack) for his film Happy New Year. This is impressive for someone very close to 50. What do you think is the change in him between his OSO days and HNY training? What sets him Apart to get this done at this age without “photo shop” as was speculated? Do you incorporate any yoga or Pilates ? Is cardio important? When we trained for “Om Shanti Om: it was something new for us, as SRK was very hesitant in showing off his body so that was something holding us back When we trained for HNY we knew exactly what we were looking for as we had to set a benchmark from Om Shanti Om and the goal was to get a better body than the previous one. We strategically planned his workout and even after all his injuries we kept it consistent and worked towards it. The diet too was planned to help him achieve the look. We only do hardcore weight training, functional training coupled with cardio.

Left: Shah Rukh Khan for Om Shaanti Om; Right: Shah Rukh Khan Happy New Year

Left: Shah Rukh Khan for Om Shanti Om; Right: Shah Rukh Khan Happy New Year

Varun Dhawan is the new kid on the block. We all know he is hard working and works out early morning. What is his diet chart that makes him have flat abs? Does he do any yoga or Pilates ? Varun follows his workout and diet very religiously and that’s the key of his flat abs and chiseled body. He also does a lot of dancing so yoga or pilates is not really a part of his regime. His diet keeps changing depending on his physical activity and also the kind of look he wants.

Varun Dhawan training with Prashant

Varun Dhawan training with Prashant

Mostly we keep his meals in a predetermined ratio of carb, protein and fat depending on his needs. For example:

Breakfast : its more energy dense to help him kick start his day eggs and oats or bread along with a glass of juice SnackWe make sure that the protein isn’t compensated so as to not lose the muscle mass green tea + a fruit + protein shake/bar

Lunch: it’s a whole meal chicken and brown rice /quinoa along with vegetables

Snack: some essential fats along with protein to accompany protein shake with flaxseeds

Dinner: high protein low in carb to keep the hunger pangs away to avoid late night binging chicken/fish and salad and vegetables.

What is the difference in training a Varun in his 20s and a Srk or Ajay in their late 40s? What do you do differently between the two ages? (It’s harder with age) Age is no bar to achieve fitness; the determination and dedication is what matters. I plan the workout personally for my clients and I see no equal results. VARUN is more energetic but SRK and AJAY DEVGAN are no less; so it all depends on the kind of workout and diet you do to achieve your goal and how dedicated you are.

Ajay Devgn still very fit in his late 40s

Ajay Devgn still very fit in his late 40s

Both Ajay Devgn and Shah Rukh Khan are self-admitted chain smokers. How does this impact training? I have been training them for years and frankly (though I don’t recommend smoking due to its obvious health hazards) neither of them haven given me a reason to complain given their physique and the results needed

What do you think about these new fad cleanses? There are the smoothie cleanses, aloe Vera cleanses, lemonade detoxes where you eat very little and survive on different liquids and supplements. Do they help? You need to have a holistic approach to health. Correct nutrition involves eating adequate and healthy; the fad cleanses may work for some and it may not for others but it isn’t something that you can rely on for achieving fitness and the long term goals you have set for yourself. Proper workout, diet and supplementation is what will help you in the long run.

Sonal Chauhan at Body Sculptor Gym, Juhu

Sonal Chauhan at Body Sculptor Gym, Juhu

Becoming Vegan is more and more popular now. Can you become muscular and get a six pack on a natural no meat/no eggs /no protein shakes diet? Yes, you definitely can, but it make take time. . Also with the now available vegan protein supplements and the natural permissible protein, you can achieve the look you desire. A correct workout too is a must along with the diet.

I know as a woman, for me, my stomach fat is the biggest issue. How do you target this? Can you drink alcohol and still get results ? So you train any woman celebrities in Bollywood ? How do they achieve results (give sample diet please) The metabolic rate is different in every individual, also the testosterone level is low in women but with correct eating and a proper workout you too can achieve flat abs. You just have to follow the rule of correct eating and a proper workout to reduce the fat If you indulge in alcohol you have to make sure you compensate for the additional calories and workout accordingly We’ve trained PRIYANKA CHOPRA for her film “Mary Kom” where she trained to be a boxer and also ALIA BHATT, SHRADHHA KAPOOR AND SONAL CHAUHAN. They too follow the same rule of diet and workout to achieve the look

Bollywood actress and model Sonal Chauhan

Bollywood actress and model Sonal Chauhan

Priyank Chopra working out for her boxer look in Mary Kom

Priyank Chopra working out for her boxer look in Mary Kom

What celebrity in Bollywood would you like to train if you could and why? I’d like to train everyone. Whom ever needs my help I’ll be happy to cater to them.

SRK iwith Prashant

SRK with Prashant

If you had to pick one strength training exercise that is the most effective what would that be and why? No specific exercise is more effective than the other, it’s just the combination of various exercises depending on which body part you are working on that will help you. Well, there you have it. The secret to the common man’s flat abs revealed by Prashant Sawant. Now if we can all just follow the routine and diet! For more information on Prashant, please visit his web site for his gym Body Sculptor: http://bodysculptor.in/ Thank you for such a candid interview Prashant!

Success of the 66 Challenge: Testimonials from the group

6 months back we started the 66 challenge group on Facebook. It started with my friend Sunil and some of his friends and some of mine.  6 months later, not only have I gotten off my butt and started to actually workout, but I have made friends from this group that I never would have met unless they were also part of this group.  Whilst we all agreed no one really (except maybe one member we swear has gotten the packs) made a 6 pack, its great to see how much knowledge we all shared with each other and motivation everyone got from this group.  We have decided to extend this 6 pack in 6 months challenge to 3 more months, or as Sunil called it “the 69 challenge” 😉

Below are the testimonials from people who participated in the group that shared their progress of their fitness journey:

“Given my hectic travels, constant business lunches and dinners, my goal was consistency!! It’s been a long journey of almost 14 years for me from 250 lbs to 185 lbs, from a 44″ waist to a 36″ waist! I am just glad that I have been able to hover around that 185 mark for nearly 2+ years now. Thanks to all of you, I continue to push towards my ultimate goal of 175 lbs weight and a 30″ waist. What worked best for me was never rapid diets or protein diets or any of that. Rather the same everyday food in controlled proportions. Always trying to keep myself around the 2100 calories a day of food consumption. You guys all rock!! Seeing the success stories that all of you have shared is truly inspirational.” 

— Ajay S. Moorjani

“My fitness journey started several years ago when I decided to take control of my cholesterol and turn around my lifestyle. But in the past 6 months, with you all as my motivational factor.. I put in a lot of discipline and effort to take this to a new level. Of course 6 packs is a nice to have and surely an aspirational goal for all of us but I always wanted to have a really good set of arms. I did some research on techniques, effective workouts and a few months back had posted a routine for triceps.. This is the rest of those workouts and of course thanks to all the positive energy and motivation coming from this group”

SunilPic

— Sunil Pereira

“My challenge was my baby belly and even now just two pack barely may be lol but ate everything in small proportions only if it was cheat food I Zumba-Ed dropped to expected body weight then now into low weights training with the Dumbbells I have now started body sculpting my arms use to be very flabby but now I feel some tone and dropped body fat gained in muscle. I incorporated squatting routines too”

Shabz1Shabz2

Shabz Haque

” I had gained about 20 lbs in the last 2 years with absolutely no motivation to keep consistent with a workout plan. I had an amazing nutritionist (Rashi) who would try her best to motivate me to eat better, but to no avail.  I was frustrated because I was the person who would be at some gym or yoga studio at least 5 times a week and eat pretty well. Eventually, I realized I was mentally frustrated with life in general and it was spilling over to my lack of motivation to go to the gym. I thought to myself  “What’s the point?”. This group was helpful because I had started this group, yet here I was watching so many people post their progress and watching them workout, and I was sitting around reading the posts. I started feeling embarrassed. Come October, I started training with Yasmin Karachiwala, one of the BEST trainers and gyms I have ever worked with in my life. Thanks to the 66 challenge and the group of people, I lost 7 lbs in 1.5 months and decided to start training for a half marathon. I have the best group of seasoned runners in this group who are giving me the best advice every time i ask for it.”

–Reshma Radia

“I know I am late for this bit I owe it to you people. My journey started 2 and half years back when I came across Reshma’s blog. I got motivated and started eating right and exercising 4 or 5 times a week and lost lots of fats and dropped 3 sizes. It came to hault when I got pregnant. And started eating all junks and sweets. When Reshma started this group I requested her to let me be in even though I was pregnant. Since then I am eating right. And from mid October sterted hitting gym. After 2 months I lost 3 kgs and 2 percents of fats. All thanks to you people and special thanks to Reshma Radia. She is the best. Always ready to help”

–Smita Tijo

For all of you who want to join a similar group..stay tuned…I am thinking of starting a “Challenge for Mom’s New and Old”.

We women don’t always give time to ourselves after having kids!

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Interview: Rashi Chowdhary: From Kareena Kapoor to The Protein Bake Shop to Size Fit!

Rashi Chowdhary started out as an assistant to Rujuta Diwekar and helped whilst Kareena Kapoor was creating her size zero bikini body for the 2008 Bollywood scorcher Tashan. After moving from Mumbai to Dubai and starting her own nutrition business, she thrived both professionally and personally, also helping me remain fit along the way!

She did an interview for my blog in May 2012. 2 years later, Rashi Chowdhary, is not just any nutritionist. She is also the owner and creator of a new Dubai based healthy Bake shop called The Protein Bake Shop, a spectacular restaurant that offers healthy desserts and other fun indulgences, guilt free! Not only has she been busy with her two businesses, she also had the time to get washboard abs like never before. How does this super fit, super hot super woman do it all? Read below to find out how how Rashi, my friend and  inspiration, went from Kareena Kapoor to the Protein Bake Shop to her own size fit!

(For those of you interested in her indulgences, there is information at the bottom of checking out how to order from the Protein Bake Shop!):

Tell us about the inception of the protein Bake shop and what health value it has added to frequent visitors?

Protein Bake Shop is not just a healthier version of your favorite desert. When you look closely at the nutrition label and ingredients, you’ll see how it’s a healthy snacking option for anyone trying to lose weight/ get fit/ fighting with allergies and intolerance and gain muscle mass. Anyone battling with sugar addictions and wanting to make improvements in their eating habits will benefit from switching to wholesome baking with natural sugars at the protein Bake shop. Also, people with metabolic syndrome like Type 2 diabetes, pcod, Insulin resistance etc, can turn to the baked stuff from the Protein power range, since the total carbs are kept under 10 grams, plus whey protein isolate is used to improve the protein to carb ratio.

I’ve been practicing as a nutritionist since over 7 years now, and the amount of misinformation that exists in people’s mind about nutrition has always made me want to do something about it. People need to go beyond concepts like calorie counting, truly understand the effect of whole wheat, low fat dairy on their body and how it might not be the best option. Also, the misconception that fat is bad for you and your cholesterol and gives you heart attacks! In, my opinion, all these nutritional beliefs come in the way of us leading healthier life’s. The concept of Protein Bake Shop is based on new age nutritional science where nutrients matter more than calories, fat is good for you, refined sugar is an absolute NO and ingredients like wheat and dairy are not what marketing gimmicks make them seem like. The quality and processing methods of these ingredients are compromised heavily which makes them nutritionally very different compared to what they use to be decades ago.

 

How do you come up with the recipes sold at the PBS? What should the ingredients have that makes it PBS worthy?

I am not a Baker and that’s not my passion either. My passion is to create nutritionally perfect recipes. So I give my bakers the ingredients I want to use and most importantly the amount I want to use it in. Based on that these recipes have been created. Talking about developing recipes, I can’t help but brag about the one recipe I did create which is our best seller! “ The chocolate stacks” It took me 3 minutes over a phone conversation to come up with it. Since the ingredients are so simple! It’s fun to get lucky like this J

The ingredients need to be really simple, really clean. No wheat/ dairy/ refined sugar and absolutely no nasties just to improve shelf life etc.

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How can people internationally order from your store? Is there anything like the PBS in the USA or Europe? How do we incorporate these items sold at PBS into our daily diets?

We’re now available in Dubai and Mumbai. We’v worked out a way to deliver in other bigger cities in India too. And we will start accepting orders by the end of this month. So I’m sure we’r not far away from reaching International markets.

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So you are seriously looking fabulous and really fitter than ever of late.  You did a 66 challenge to get there? Can you explicitly tell us what this 66 challange was and what your weekly routine of workouts looked like (including cardio and what and how.much?). Did you ever split up into twice daily?

Great things happen when you are open to criticism and surround yourself with people who inspire you! That’s what I learnt from the 66 Challenge. I was always into fitness and was doing cross fit for over a year now. But being part of a challenge that has a deadline was very new to me. A client of mine, Saad Umerani, who owns Valustrat, which is a consulting firm that specializes in strategy and valuation services. So I get a whole lot of great business advice and motivation for PBS too J So anyway, he got together with his friends and guys at the gym and started this 66 challenge, where they decided to get a 6 pack within 6 months. We all started out with decent fitness scores to begin with so it wasn’t unreal. He won this thing and I lost but considering he’s my client, it’s not a terrible thing!

I joined in much later so I had about 3 months to get there, which was obviously not possible but it was extremely motivating and exciting to compete.

I was working out 4-5 times a week doing cross fit movements and WOD’s. Not a single workout was over an hour. With my work schedule and stress levels, I would just be losing muscle and the high levels of cortisol would never allow me to burn fat around my waist. Once a week was fasted state cardio. This really seems to be a thing that works for my body. In 3 months I saw myself jump from 30 kgs to 45kgs on a front squat, jump from 20 kgs to 28kgs on a bench press and 58.5 kgs to 72 kgs on a deadlift. And NO I have not bulked up. Most Indian women have this misconception of bulking up if they lift. It only makes us stronger mentally and physically. My body has never been this toned and firm before. The feeling is phenomenal!

April 2014 picture (“Before)

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June 2014 (After 66 challenge)

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What did you weekly workout schedule look like?

Workouts:
Day 1:

1) 3 RM – Deadlift: 67.5 kgs

2) 10×30 seconds: 5 deadlifts @47.5 kgs

3) 8 mins AMRAP:

7 over head squats

14 Push ups

4) 30x back squat @ 20 kgs

 30x Thrusters @20 kg

Day 2:

1) 6×6 bench press @ 22.5 kg

2) 6×6 walking lunges @40 kg

 3) 5 rounds every minute:

 40 skips, 3 clean and jerks at 35 kg, 8 burpees

Day 3:

REST DAY

Day 4:

1) Back squat 6 x 4@ 40 kgs

2) For time:

30 kcal row

30 box jumps over 13”

30 Dead lifts at 35 kg

30 wall ball

15 Assisted dips

30 wallball

30 Deadlifts at 35 kg

30 box jumps over 13”

30 kcal row

 Day 5:

1) 10 RM front squat: 35 kg

10 RM deadlift 60 kg

2) 1 RM clean and jerk 35 kg

3) 3 rounds : 1 round every 5 mins

75 skips, 21 Kettle bell sings @ 20 kg, 12 Burpees

Day 6: Fasted state interval cardio early morning: 40 mins on empty stomach (12

hours fasting)

Day 7: REST DAY

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What about diet chart? Fill out the below chart of what YOU ate to get you that fit

Meal 1: 7:00 am 1 tbsp of butter + black coffee

Meal 2: 9:00 am 3 whole eggs cooked with veges

Meal 3: 11:30 am sweet potato cooked in ghee + 12 Almonds

Meal 4: 2:00 pm 4-5 chicken legs + veges

Meal 5: 1-2 Almond cookies or Chocolate stacks from The protein Bake shop

Meal 6: Post workout: 1 scoop of protein shake

Meal 7: Beef or fish + veges or 2-3 Paleo pizzas with a chicken salad

How often and what do you “cheat” meal with?

I Have access to Protein Bake shop. So I really don’t feel the need to cheat anymore. With snack options that cur your cravings so well and are so perfectly balanced nutritionally, cheat meals are really a thing of the past for me. Chocolate cake, dark chocolate, peanut butter cake, cookie and even pizza is no more a cheat meal for me.

 

How do you get in your workouts,  eat right, and run two businesses (PBS and your nutrition business)? What is your routine and secret?

Honestly, I eat, sleep, dream, breathe, talk, walk Nutrition. It’s my only thing you know! When you have so much passion and so much love for what you do, work never seems monotonous, you are never tired to do more, think more, work more. I guess that’s what does it for me.

Your trainer seems amazing. What kind of workouts does he do with you to keep you on your toes?  Cross fit or boxing? Anything special that has helped your body more than something else?

My trainer Martin Ruski is the best thing that happened to my career. The first time I trained with him, I just did not want to go back. I felt it was just too tough. But I guess I knew if I didn’t go back, I would just stay where I was. He has to a great extent changed the way I think about Fitness. It’s not about getting the abs or the flat stomach, it should always be about how fast you want to run and how heavy you want to lift and how badly you want to break your own personal best! With any sort of workout, it’s about consistency.

What about portions? Some people just feel hungry all the time. What is the cause of this and how can it be managed? (I hear this from many women quite a bit).

Being hungry all the time could mean a lot of things. Emotionally, you could be going through a lot of stress or are just bored and don’t have too much exciting stuff to do all day. If you don’t have a fixed sleep and wake up cycle and don’t sleep very well all night, your appetite will be larger the next day. If you are insulin resistant, chances are you will be hungry soon after you finish a carb rich meal. Lastly, from a nutritional standpoint, if you do not eat enough fat and protein in each meal, you will always be hungry for more. Once you know the reason, get straight into finding the right solution and get started with eating clean. You’ll never regret this decision.

Tell me what your next goal is? (Cuz you know there is going to be a follow up interview!)

To take The protein bake shop to unimaginable heights, making it accessible to practically everyone trying to eat clean, get fits, lose weight and stay healthy!

 

http://theproteinbakeshop.com

http://www.rashichowdhary.com/

http://www.facebook.com/#!/RashiChowdharyInchLoss

Email:  mail@rashichowdhary.com