According to Namrata Purohit, listening to your body is most important throughout your fitness journey.Photo courtesy of Namrata Purohit
The vicious cycle of eating mouth-watering foods and exercising to burn fat never ends. Like every other year, 2023 was a year in which we sinfully indulged in an array of delicious dishes from a variety of cuisines. It was also a year when health and fitness took center stage.
As 2024 approaches, it’s time to reflect on how close you came to achieving your fitness goals over the past year and make the appropriate adjustments by redefining your 2024 fitness goals.
Setting fitness goals at the beginning of the year sets the right tone and clearly defines what you should and shouldn’t do over the next 12 months to stay healthy.
Today, much of our health and fitness behavior is driven by suggestions we find on social media and the influence of celebrities. However, you need a guided approach to your health.
To this very end, Mid-Day Online has taken a look at some of the fitness journeys of Bollywood celebrities who inspire us to stay fit with chiseled, toned, and near-perfect body posture. We reached out to some celebrities who would like to share their thoughts with us.
Namrata Purohit, Pilates expert, entrepreneur, founder of The Pilates Studio and fitness trainer to B-Town celebrities, reveals her secrets to staying fit in 2024.
We also enlisted Dr. Sangeeta Tiwari, clinical nutritionist at Artemis Wright in New Delhi, to show us how to plan meals that perfectly complement your training regimen to ensure overall health. I did.
Exercises for body and mind
Your training plan should allow you to stay physically and mentally healthy. “Pilates is one of those exercises that benefits your body and mind. I always say that doing Pilates will not only make you strong like a warrior, but it will also help you get leaner, longer and more flexible. It’s like being a dancer,” says Purohit.
The origins of this form of exercise date back to World War II, when a man named Joseph Pilates developed this form of exercise. The trainer himself discovered Pilates after falling from a horse. “I had injured my knee, so I was looking for exercises to help it recover in a pain-free way. Pilates. On my fourth day, I was able to exercise without pain for the first time in a year of trying everything else. ”
Pilates is performed using different types of equipment, including reformers, Cadillacs, chairs, ladder barrels, and other Pilates-specific equipment. “Each piece of equipment offers over 1,500 to 2,000 different variations and full-body exercises.”
It goes on to say, “It helps you focus on your breathing, ensuring a full-body workout and working on all aspects of fitness including strength, agility, balance, endurance, stability, flexibility, coordination and concentration.” I added.
Purohit says that apart from Pilates, you can and should work on a combination of different types of exercise, including yoga and strength training.
She says: “Whatever form of exercise you choose, the mantra I ask my students to follow is KISSS: Keep it safe, simple, and smart. I always believe that a fitness plan is about you, your body type, I believe it should be customized to your body type.” It should be energizing, not draining, and should help you achieve your fitness goals sustainably. It won’t. ”
When it comes to working out, there’s no one size fits all
When asked about the typical exercises that must be practiced every day, this fitness trainer said, “I wish fitness were as simple as just five exercises that worked for everyone, but that’s not the case. “Everyone’s body type and individual needs are different. , one size fits all, but in general, if you want to stay healthy, you need to practice a combination of good exercise, nutrition, and sleep.”
She further adds, “When it comes to training, you can practice a combination of cardiovascular endurance, muscular endurance, strength, Pilates, and yoga. It all depends on what your goals are and what your body type is. It depends,” he added.
Everyone needs to understand their body type and requirements and it helps to design a personalized fitness routine accordingly. This routine will be designed with your stamina, strength, and daily routine in mind.
Many people say you need at least a 45-minute workout, but considering the fact that most people are busy and have little or no time to train, “a 30-minute workout done correctly can… Enough is enough, even 20 minutes is enough,” said Purohit. Especially for extremely busy people, one minute of electrical muscle stimulation, which he does twice a week, is enough. Additionally, 30 to 40 minutes of moderate intensity or 20 minutes of high intensity training will give you great results. And it varies from person to person. ”
The importance of listening to your body
According to Purohit, listening to your body throughout your fitness journey is paramount. Citing examples of celebrities she trains, including Sara Ali Khan, Kareena Kapoor Khan and Saif Ali Khan, she says, “They force their bodies to do things against their will.” “I always listen to my body instead of just listening to my body,” she says.
“For example, when Sara is focusing on her fitness routine, she doesn’t eat after a certain time in the evening. She also makes sure that she never misses a workout, even if she has an early filming schedule. She says, “Be sure to squeeze in that workout before filming. She listens to her body. When her body tells her she’s worked a lot and needs a rest, she tells me too. I tell you the same thing. So they all learned slowly and steadily to listen to their body, which I think is the biggest thing a person needs to learn. ”
Common misconceptions about exercise
There are many misconceptions when it comes to fitness. Purohit’s observations mainly highlight his two things.
“Many people believe that the more you exercise, the better you will be, but this is a mistaken belief. If you give the right amount of rest, your body will further develop and improve. Rest is a very important part of your health. It’s an important part.” fitness regime, people often forget. “When it comes to exercise, quality is more important than quantity,” she says.
Another misconception she observes is around food. “Most people tend to eat less, which is unhealthy for the body to exercise. People believe that if they eat less, they will lose weight more easily. Maintaining it also means eating right. Eat enough and of good quality.” Eating the right amount of food will give you better results.
The trainer also said that most people today believe that they can overcome bad eating habits by exercising. “That’s no good. You have to eat right or you won’t lose weight no matter how much you exercise, if that’s your fitness goal. And it’s not just calories and weight that matters. Bad. Nutrition can have a negative impact on your overall health.
She also urges everyone to avoid false information and misleading fitness videos on the internet. Most of us also strive to tone our bodies like celebrities. She reflects on this as follows: “It’s important for celebrities to know that looking a certain way or having a toned body is part of their job. This doesn’t mean people shouldn’t be inspired by them. Because while actors put a lot of effort into building their bodies and keeping them healthy, they understand that every body is different and you have to do what works best for your body. Don’t forget.”
Good foods to eat for overall fitness
Dr. Sangeeta Tiwari, clinical nutritionist at Artemis Wright, New Delhi, supports Purohit’s view on the important role that nutrition plays in a training regimen, saying, “Supplementing your diet with exercise “It’s critical to your health. Exercise increases your metabolism and improves your health.” cardiovascular health, supports weight management and contributes to mental health. Works with a healthy diet to maintain muscle mass, increase energy expenditure, and promote vitality. Combining a nutritious diet with regular exercise creates a synergistic effect for optimal health. ”
For those trying to maintain healthy weightTiwari recommends eating nutritious foods like lean proteins (chicken, fish, tofu), whole grains (quinoa, brown rice), fruits, vegetables, healthy fats (avocado, nuts), and hydrating foods. It is recommended that you take.
These choices provide essential nutrients, control your calorie intake, and help you stay full. Adopt a balanced diet that combines macronutrients (carbohydrates, proteins, fats), micronutrients (vitamins, minerals), and fiber. Focus on whole foods and limit processed products. Tailor your diet to your individual needs, taking into account factors such as age, activity level, and health status.
Tiwari suggests dividing your day into five meals.
1. Breakfast: Whole grain cereal, fruit, and yogurt.
2. Snack: A handful of nuts and an apple.
3. Lunch: Grilled chicken salad and quinoa.
4. Afternoon snack: Carrot sticks and hummus.
5. Dinner: Grilled fish, sweet potatoes, and steamed vegetables.
In a parting message, Tiwari says, “Fitness goals should be more than just weight loss. Prioritize goals related to strength, endurance, flexibility, and mental health. “Focus on sustainable habits that contribute to longevity.” -Regular Health A balanced lifestyle that includes regular exercise and good health. nutritious meals, the main focus should be on promoting overall physical and mental vitality. ”