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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.

 

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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

 

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”).

 Tripti Gupta:

  1. 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”

  1. 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.

 

missindia

Tripti with the 2016 Miss India finalists

  1. 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.

 

  1. 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:

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

 

 

 

 

 

50 Shades of Fitness Kickoff and Days 1-3

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:

 

  1. Don’t get goals you cannot keep. Be mindful of what is realistic and don’t be too hard on yourself.
  2. 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
  3. Eat wholesome healthy foods. Fresh fruits, fresh vegetables in season. Color on your plate is key and fun to look at!
  4. 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!)
  5. 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.
  6. Have fun and have a strong mindset!
  7. 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?

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!

 

 

 

 

Interview: Radhika Karle: Nutritionist and Trainer to the very “Khoobsurat” superstar Sonam Kapoor and Model Turned Actress Esha Gupta

I had the thought at 3pm January 6, 2015 to interview this American educated celebrity trainer in Bollywood. At 7 pm EST, I sent her an email requesting an interview for my blog. At 9:30 pm EST (morning in India) she responded right away that she would be happy to do it. By 4 am EST, I had her answers filled out and ready to post!

Here is a trainer that trains one of the best bodies in Bollywood: Sonam A. Kapoor along with Esha Gupta,the very handsome Fawad Khan and other B-town celebs.  I expected a long drawn out wait for a response and then maybe a few days to wait until she completed the interview. This amazing, down to earth nutritionist made my week by being THE fastest and easiest interview for my blog SO FAR. I can go on and on with praises..so before I bore any of you with my own #FanGirl Moment, please meet Radhika Karle– Bollywood’s celebrity nutritionist and trainer.

Radhika Karle’s Bio

Radhika holds a Master’s degree in Nutrition and Dietetics from Texas Woman’s University, Houston. She has also done a fellowship in Adolescent and Sports Medicine which allowed her to work with professional and division 1 college-level athletes. She returned to India 8 years ago and started Radhika’s Balanced Body, Creating Healthy Minds and Bodies, her nutrition clinic, Pilates studio, and personal training center in Mumbai.

Radhika has 14 years of work experience in the field of wellness as a nutritionist, personal trainer, yoga and Pilates instructor. She currently is working with clients on a one-on-one basis for nutritional counseling and Reformer Pilates workouts. Radhika loves to travel and be outdoors and a grocery store run is always a must at a new city to check out the local fare!

Interview with Radhika:

1. Your background is a variety of education and you also have a Masters Degree in Nutrition and Dietetics from Texas Woman’s University, Houston as well as a fellowship in Adolescent and Sports Medicine which allowed her to work with professional and college-level athletes. What were the reasons you decided to start your business in India rather than the USA?

Most of my family was back in India so I was ready to go home. 🙂  However the decision to start my own wellness studio was because I saw a serious need for that in India. Looking good is one thing however feeling good and being fit is an entirely different concept which I felt was lacking in India. I wanted to bring my concept of wellness and fitness which is what is practiced in the West to India.

2. You are the brains behind Sonam Kapoor’s super hot bikini body for Bewakoofiyaan and Khoobsurat. Talk to us about this. How did Sonam find you?

It was Sonam’s mother, Sunita Kapoor, who first came to train with me for Pilates. She had done Pilates in Los Angeles and was looking to continue in Bombay. She mentioned this to Ayesha Shroff, who was already training with me, and recommended me to Mrs. Kapoor. I think it was after 2 days of training with me that Mrs. Kapoor asked if I would train her daughter. I agreed and it has been a fantastic roller coaster ride with Sonam for the past 3 years!

(Radhika with Sonam Kapoor during Yash Raj Film's shooting of Bewakoofian)

(Radhika with Sonam Kapoor during Yash Raj Film’s shooting of Bewakoofian)

3. You traveled with her to places during shoots out of Mumbai in order to ensure she is regimented. What was her weekly regime to get that flat bikini body? How did traveling with her help?

Yes, I have been traveling with Sonam for the past 6 films. We are currently going into our third schedule with Salman Khan for Sooraj Barjatya’s next film. When Sonam travels she does not have time to think about meals. I ensure snacks are carried, she gets her food on time, she stays hydrated (air travel really dehydrates you), and obviously we workout.There really is no weekly regime as travel for shoots, events, and promotions are VERY hectic. However Sonam’s routine incorporates the following:

  • Pilates – 3 times per week; it is the best fully body integration exercise and works to whittle Sonam’s torso.
  • Weight training – I usually break it up to upper body and lower body; this is Sonam’s favourite exercise.
  • Interval training – We did a lot of this during Sonam’s shoot for Khoobsurat as it helped keep  Sonam’s stamina at an all time high which was needed for her quirky character in the film.
  • Cardio – Sonam and I both love swimming which makes for a great cardio workout.

4. What was a sample diet chart for Sonam while she was trying to lose more weight?

We recently did an ovo-vegetarian diet plan (eggs for protein, no meat, no dairy)which worked very well for Sonam and allowed for some great inch loss.

  • Pre morning workout – Juicifix cold pressed Go Green juice + fruit + black coffee
  • Breakfast – 2 eggs + 1 slice gluten-free bread
  • Snack – 1 cup pomegranate + Green tea
  • Lunch – 2/3 cup cooked rice + ½ cup cooked lentils (dal) + ½ cup cooked vegetables (sabji) + ½ cup salad
  • Snack – Juicifix cold pressed fruit juice + ½ fruit – apple/orange/ or 1 cup watermelon
  • Snack – Grilled vegetable sandwich with Green chutney (mint, coriander)
  • Dinner – 1 cup vegetable soup

5. You have a strong base in Mumbai in teaching Pilates. What made makes Pilates the ideal supplement to training? What drew you towards it?

Full body integration, core strengthening, and flexibility – Pilates offers all 3 of these and much more and that is what drew me to make Pilates a part of my wellness regime.

(Radhika doing a Back Extension on the Ladder Barrel)

(Radhika doing a Back Extension on the Ladder Barrel)

6. There are misconceptions that Pilates is “for women” and not for the manly man, however any athlete who has tried it has gone on record to say it is harder than their normal training routine.  Do you have many male clients that incorporate Pilates into their program? What is the purpose?

We have many male clients who, though they cringe (yes it is MUCH harder than the conventional weight training workout) when it is their Pilates workout day, realize it is very important to have a strong core and be flexible. The core is the powerhouse of your body so the stronger your core, the stronger your entire body.

Radhika on the Pilates Reformer

Radhika on the Pilates Reformer

7. Nutrition is an important part of training. Some say its 70-80% diet and only about 20% training. What are the differences in diet charts you plan between women clients and males client? Can you give a sample one that you would prescribe your male clients trying to look fitter and stronger?

The meal plans I create at Radhika’s Balanced Body are all personalized meal plans based on the client’s lifestyle, fitness goals, and any medical conditions.

8. Do you train any other celebrities other than Sonam? If so, who and how do their training regime differ from one another?

Esha Gupta trains in our studio. The husband-wife dynamic duo of musician Sangeet Haldipur and playback singer Anusha Mani train at our studio too. And male celebrity clients who have done nutrition with me are Fawad Khan, Rajkumar Rao, and Ali Fazal. I also had the opportunity to train Fawad Khan while we were shooting for Khoobsurat. 🙂

9. In your opinion, what is the difference between losing weight to look like size 0 and being fit?

Losing weight is just that – it does not matter if you are losing body fat, water weight, or good lean muscle mass. It may not necessarily be healthy or even done in a way that is sustainable, meaning the weight would come back on.

Being fit is about eating healthy and nutritious meals and snacks, exercising regularly, having an ideal body fat percentage and muscle mass, and living pain-free!

Well folks..there you have it! Hopefully I will have the pleasure with meeting with Radhika in person soon. Below are links of how to follow/contact Radhika:

Radhika’s Balanced Body social media links:

Websitewww.balancedbody.in

FB – https://www.facebook.com/RadhikasBalancedBody

Twitter – @RadhikaKarle

Instagram – RadhKarle

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!

66

The 66 Challenge: July 1-Dec 31 2014! Everything YOU need to know!

66 challenge:

This post will talk all about the 66 challenge and all the prep work needed form YOU prior to the start date of July 1, 2014.

 

What: The 66 challenge was inspired from an interview done with my friend Rashi Chowdhary who took part in a similar challenge with a group of people from her gym. The goal is to get a 6 pack in 6 months. The focus is NOT on weight loss but on fitness and inch loss and how strong you get. During this time, once a month, we will ask for volunteers to submit their story to be published on my blog who felt they have made significant progress or overcome a hurdle to get where they are.

 

Who: Anyone who is committed to become fit and want a team environment to support their efforts and look amazing in 6 months!

When: July 1, 2014 to Dec 31, 2014

 

How: Sunil and I will be posting various diet plans for different lifestyles (Veg, Non Veg, Vegan, Indian) as well as monthly workouts for those who would like a workout planned for them. It is not necessary to use what we are saying. If you know how you would like to do it, please go ahead.

 

Everyone’s body is different. Some will have to workout 6 days a week, some only 3. Some will need to do extra cardio while some need to ensure they don’t do cardio. The first few weeks will be a learning process for all of us of what works for our body. Anyone needing encouragement or help can post on the 66 challenge group on Facebook, or emailing either myself or Sunil privately with your questions/concerns.

 

Homework:

The following is home work prior to the start date of July 1, 2014.

 

  1. Measure yourself. Complete the following with a measuring tape and keep it somewhere safe. This will be your initial measurements:

 

a)      Shoulder to Shoulder:

b)      Around Arm:

c)       Chest:

d)      Under Chest (for women, under the bra strap)

e)      Wasit (at navel)

f)       Lower waist

g)      Hips

h)      Around thigh

i)        Calf

 

 

  1. Get on the scale and write down your weight. Choose a time and scale that can be used as a benchmark for the rest of the times (try and make it the same scale if possible)
  2. If possible, get to a gym and have your body fat % calculated. This will be the biggest clue on how fit you are getting since we are going to be concentrating on fat loss and strength.
  3. Take a picture of yourself (and your abs) and keep it for yourself as your “before” picture”. For those wanting to submit themselves along the way to show progress or win the challenge, we will ask you to share. But for the most part, these are for YOU to see how far you come!
  4. Lastly, get a pair of pants that you want to fit into. How your clothes fit is the best way to determine you are getting fitter. Weight can fluctuate especially when you are lifting (muscle weighs more than fat, water retention, etc) so if you want to get down 2 sizes, go get those pants and see how much you can get into them today!