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Archive for the ‘exercise’ Category

image courtesy twitterNew Year’s has come and gone, and weight loss is on the brain for many. In the past few months I’ve had conversations with many male friends about their desire to shed a few pounds and get back in shape. So here’s an article just for you, guys! I’m going to provide some recommendations that’ll help you on your journey to a better body.

1. Read the How to Look Like Hrithik Roshan guide

The most popular post on Jolie Asie, the How to Look Like Hrithik Roshan guide gives you everything you need to know about this super fit Bollywood hero’s diet and exercise routine, including some tips from Hrithik himself. Read it, get inspired, and try applying some of his advice to your own daily routine.

2. EAT LESS!

Weight loss is 90% diet, 10% exercise. The key here is PORTION CONTROL. You can have any and all of the delicious, sinful foods you love– but in moderation. Your portion sizes simply must shrink if you want to lose extra poundage. Learn to serve yourself less at meals (but don’t starve yourself or diet! You’ll just rebound!).

image couirtesy google imagesMeat portions should be no larger than the size of your fist (and lean meats or fish are best). Have dessert, but in very, very small quantities, and not necessarily every day. Same goes for drinks. Eat until you are satisfied (80% fullness), not until you are stuffed.

Consume more fruits and vegetables to promote satiety (feeling full). Drink plenty of water throughout the day for this purpose as well. Dehydration from lack of water can lead you to feeling drained, and you may try and make up for this by eating more than you would otherwise. You don’t need to live off of salads; you just need to eat what you normally eat in less quantity. Try to avoid eating out too much, as restaurant foods are typically highly caloric and most folks tend to overeat when they’re out. Ask for your food to be wrapped to-go so you can split one large meal into two or three.

image courtesy google imagesYou must avoid late night snacking. Don’t eat any additional meals after dinner, no matter how late you’re up (this goes for Saturday night after-party munchies and pizzas as well). If you are up late working and must snack, choose healthy options like fruit (apples will work wonders for keeping you awake!), nuts (excellent for keeping blood sugars stable), or lean protein (e.g. sliced deli turkey).

Watch how much alcohol you’re drinking. Alcohol weight usually goes straight to the jawline and face, and it’s almost instantly distinguishable. Limit your alcohol intake if you want to lose weight and regain a chiseled look. Avoid calorie-rich beer, sugary drinks, and sodas as a general rule.

image courtesy google images

3. Work out

Exercise is important not only for a healthy life but also for a toned figure. You will lose the excess weight through portion control, but you’ll build a better body through exercise. Do what you enjoy– sports, running, lifting, swimming. However, while it’s important to consume enough protein in your diet (via eggs, meat, protein shakes, etc.), do NOT overcompensate. Working out does not give you a free pass to overeat (or eat junk), no matter how much you burned. Also– you don’t need steroids or pills to develop a great figure, only time and dedication.

image  courtesy google images

4. Sleep

Make sure you’re getting enough sleep! That is: 7-8 hours a night. The body needs time to repair from daily wears and tears at night, and a well-rest body is a healthy body. A cup of tea or coffee every day will keep your energy levels up, which can motivate you to hit the gym or spend a few minutes in the kitchen whipping up a nutritious dinner.

That’s really all it takes! Just do it! Good luck!

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Dr. Mehmet Oz had fitness trainer and author Jorge Cruise on his show (“The Dr. Oz Show”) to discuss ways you can jumpstart your energy every day in simple ways. Here are his five ways to boost energy in under five minutes:

1. Morning Skinny Microwave Muffin: Make this quickie muffin-breakfast in a coffee mug!

In a coffee mug, add:

  • 1 teaspoon coconut oil
  • 1 egg
  • 1 packet of stevia (natural sugar-replacement sweetener)
  • 1 teaspoon baking powder
  • 1/4 cup ground flax
  • 2 teaspoons cinnamon

Stir nicely with a fork and microwave for 50-55 seconds. The muffin will rise in the mug. Slip it out when it’s done onto a plate, top with just a touch of butter, and enjoy! The goal for maximizing energy and health is to eat under 15 grams of sugar every day— and this breakfast has zero sugar, and is filled with nutritious vitamins and minerals, along with protein and omega-3s!

2. Sip citrus throughout the day with this delicious lemon-limeade recipe. Even the smell of Vitamin C stimulates alertness in the body! This drink is nutritious, yummy, and provides mental and physical stimulation.

Combine:

  • 4 lemons
  • 3 limes
  • 1 tablespoon stevia
  • Fresh mint (to taste)

3. Use natural blue light for renewed energy! Purchase daylight-simulating lights from the store, only around $6. These blue light bulbs simulate the light of the outdoors. They are also famous for enhancing mood and beating winter blues.

4. Try alpha lipoic acid (ALA) supplements. Consume 200-400 mg/day in the morning; ALA helps cells metabolize energy more effectively. You can find ALA for around $15 online or at health food stores.

5. Try the superman stability pose. Assume the “plank” position on the floor. Lift one arm, keeping it straight in front of you (similar to the famous flying Superman pose). Hold the position for one minute, lower the arm, and raise the other arm. Hold for one minute. Get to your feet, and feel the energy pulsing through your arms, core, and back! The superman stability pose is great for promoting good posture throughout the day.

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Here’s a candid interview with Sonam Kapoor on diets, weight loss, body image, and more, courtesy TOI:

Oh my God! Who says that?’ was the refrain that ran like wildfire through a very swish Delhi audience on Sunday. Sonam Kapoor had just finished half-an-hour of a jaw-dropping, candid conversation about her journey from fat and ugly to fit and fab, which she started almost teary-eyed.

With the capital’s who’s who and what-not going from delighted surprise to disbelieving admiration, Sonam, among the thinnest people in the room that day, narrated how she got there, working her way through adolescent obesity, starvation and a depressing lack of self-confidence, to reach a healthy and sustainable figure. And for the record, she’s probably not wearing a bikini in her next – she says she has too much saggy skin from losing so much weight! Excerpts:

I had hair on my face
I’ve battled my weight since I was 12. My parents took to us to New York once, for a holiday, and there I’d buy fruit loops from a 24×7 shop and sit down with my books. I never played, I wasn’t that kind of kid – I just read. I ate chocolates like peanuts. I was 86kg till I was 19. Sanjay Leela Bhansali (the director of her debut, “Saawariya”) told me, ‘you have a beautiful face but neck down, you’re like an Ajanta-Ellora painting.’ He was sweet enough to wait for me, but he said, ‘you have to wear a backless choli, you can’t have rolls of fat showing through.’ I had all the health problems that come with being overweight – I was diabetic, I had to take insulin tablets. I had hair on my face and I blamed my dad for it! My mom told me, ‘you don’t have hair anywhere else, you’ve done it to yourself.’

At 18, I was seeing someone very loving. He told me then that I love you the way you are, but you need to lose weight! I took two years to lose it all. I did yoga, I followed starvation diets and that’s why I have bad acidity – and at this age. I can’t wear bikinis because I have loose skin from losing so much weight!

Dad named me ‘Latina papita’
Like fat people are called Tuntun, I was called ‘Latina papita’, and my dad started calling me that! I told him, ‘come on, I’m your daughter!’ It was because all my weight went to my bum, and he said you look like those girls in the Bronx who walk around wearing tight jeans.

Indian junk food is my sin
Once, one of my friends had to remind me during a film that I’d eaten 20 samosas. You don’t notice na, what you eat during a film – that’s why they have popcorn, which is healthy. Indian junk food is my sin, even though I pretend to like Japanese.

A fit family is irritating!
My mom owned gyms – would you believe it? My dad is known for his fitness. Having a fit family is very irritating. My sister eats everything and doesn’t gain weight, my brother is an ectomorph (people with a high metabolism who find it hard to gain weight).

My motivation: clothes
My motivation to lose weight was clothes. I look at Kate Moss and I think, ‘I want to be a waif’. But I didn’t throw my old clothes after I lost weight, because I never know when I’m going to have to wear them again! Also, some of them are just too expensive to throw away (laughs). I work a lot with Anamika (Khanna, designer) and she has a separate section to just keep altering my clothes all the time.

The pressure keeps me on track
I look at myself in the papers every day. I look at my competition – most of them are models, one is a badminton player, another is so skinny that everyone thinks she has a problem. She actually doesn’t – I know her, I’ve seen her eat, but she’s so skinny people think she does. It’s the pressure. I’ve landed up in hospital because of bad eating habits, but if I have to look good on magazine covers and in films, I have to be thin. Do I pray for thinness? No, my mother is quite religious, but I’m very superficial. I’m very clear – I need to fit into those shorts because I need to look hotter than her!

I refuse to wear a bikini. I have a saggy bum, I have cellulite, I said in an interview recently that my tits and ass are not very nice so… I recently fit into a size 2 dress, which is great because I was size 16 once.

In “Aisha”, there were Lisa Haydon and Ira Dubey, and there was a scene with all of us wearing swimsuits. So Lisa and Ira wore swimsuits, and I had to wear boyfriend jeans over mine, in the Rishikesh heat!

Delhi is my cheat city
It’s my secret cheat city because I love coming to Delhi, and I only talk about food here! (Sonam was in the city on Sunday to launch Kalli Purie’s book “Confessions Of A Serial Dieter”). All my interviews are about food. In Chandni Chowk, you get this chhole bhature, and you get this kulcha where they put the chhole inside the kulcha and you eat it – gasp! (Slurp) Oh baap re! At that time, nobody knew who I was na, because no one recognised me in that completely different avatar after “Saawariya”. I’d walk up and down Old Delhi eating!

Soulmate diets, crazy diets
On whether she’s found a diet that fits her so well it’s like finding a soulmate: No, but I do Bikram yoga – and in Delhi, that’s, like, walking outside in the summer. I also do pilates, because I’m a broad girl so weights are not for me. I eat every two hours, but my cheat day is Sunday, which is today, and I’ve had two dosas and some walnut cake since morning. And now I’m pulling my tummy in and wearing Spanx (body-shaping underwear)!

The craziest diet she’s tried: The pineapple diet. Pineapple has bromelain which apparently burns fat. So I had some pineapple before every meal. I did lose weight on that diet, but probably because I was so full from having the pineapple that I ate less.

My heartbreaking fatty moment
During “Delhi-6”, I had to put on about 5kg for the role. I put on 10 instead, because i used to eat gajar ka halwa. During the shooting, I also did a press event wearing a western dress, and a publication drew lines showing how I’d gained weight! They even put before and after pics. I realized then that I’m an investment, there are people putting their money on me, and I have to be fit.

How I avoid sending out the wrong message (concerns about encouraging anorexia)
I’m honest. If someone asks about my weight loss, I tell them I have five people working on me, plus there’s Photoshop. I tell them I can’t eat everything and look good. I was unhealthy when I was fat, and now I’m a normal body type. I’m not special, I’m just an actress, and boys and girls are intelligent enough to recognise that.

On the candour, so unexpected of actresses
I’m never careful about what I say. I just think I owe it to people. I’ve faced a lot of demons. People say she has everything, but there are a lot of things I go through that most people don’t know about. I don’t think it should be that way, because if a young girl aspires to be like me, she can’t have unnatural goals. Because of that, I’ve made it a point – since I’ve entered the industry – to be extremely honest.

I don’t think it’s a rare trait, but it requires a certain amount of courage, self-respect, and you need to love yourself. The age group who are my… fans – I hate using that word – the people who like seeing my movies are, say, pre-teens to early 20s, and mostly girls. That’s important, and I’m grateful for that, but I need to be a correct role model. I need to tell them that everybody goes through these battles. When someone says something about my weight etc, at first I’ll be like, oh, so what if they said it, but eventually I go back home and I cry.

Your weight defines the course of your life
People ask me, don’t you get stressed out that you have to get ready all the time? They don’t know that till I was 21, I battled my weight and couldn’t wear the clothes I wear now. So for me, it’s an absolute joy to dress like this, get ready, do my makeup, my hair. It’s an absolute joy, you know what I mean? Like the best gift. Many people make fun of me because I’m always so dressed up, but they don’t understand that there’s a little girl inside me who always wanted to be that dressed up, but never got to do that because I was always a certain weight.

Your weight even rules your relationships
You become hyper-sensitive. Everything that anybody says affects you because you already have a complex about who you are and what you are. You are lazy, lethargic, don’t want to go out too much, don’t want to socialize… it’s a constant battle. When you’re constantly fighting something, you’re not easy, then relationships become harder. You need to be in a happy place.

My looks have been an issue in all my relationships. Men, when they see someone like me… they expected me to be one thing earlier, and now it’s even worse. Now they expect me to be ‘Sonam Kapoor the fashion whatever, blah blah blah’. But all my relationships, there’s always been… they admire other girls. Men admire other women, you need to understand that. Like many women, I admire other men, and men do that as well. For me, it’s a little hurtful. Not that I don’t do that, but they look at other girls and they have their “Playboy” and whatever, and you’re just like… (pauses) I need to be a certain body type to be attractive to him. But at the same time, if someone is with you, they’re with you because of who you are, so you should never forget that either. But yes, weight is a constant issue in everybody’s life. Men are also in the gym every morning.

My cousin went through it too
My cousin Arjun (Boney Kapoor’s son) has become an actor now – he’s the lead in a Yashraj film. He was, if anything, way fatter than me. His life has been a battle and he is now a thin, gorgeous-looking boy. I’ve seen him go through all that. He’s exactly my age, 15 days younger than me, we’re like Siamese twins, and I’m so, so, so proud of him. We were always on a diet together.

I want to wear a bikini on screen someday
I guess it’s fashionable to wear a bikini these days – everybody’s wearing one, which is really annoying! (‘Ok, maybe I shouldn’t have said that!’ she adds.) I want to do it, hopefully I’ll get to a point where I can, but right now it’s a battle. I know I’m hot and sexy, but I know I can be hotter and sexier!

Wearing a bikini in Bollywood doesn’t mean you’ve arrived, it just means you’re a certain body type and you’re uninhibited about taking your clothes off in front of a billion people in India. I don’t know if it’s aspirational, but for me, it’s the body type – a fit body – that you can look fab and healthy and beautiful wearing that. For me, Bipasha Basu in “Race” is the perfect example, because she didn’t look like she’d starved herself; she looked like she’d worked out and eaten really, really well. She looked beautiful. She’s OMG. She is really inspirational in terms of – I’ve seen her eat. She eats. But she exercises like a beast, and she’s very healthy. She’s not anorexic, she’s not bulimic, she’s healthy. And that should be the goal – to be a healthy body type.

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Happy holidays! Here’s a Jolie Asie exclusive interview with personal trainer to India’s top stars, Yasmin Karachiwala. Yasmin’s famous clients include Katrina Kaif, Kareena Kapoor, Sonakshi Sinha, Arjun Rampal, Kunal Kapoor, and Imran Khan, among others. Without further ado, to the interview:

Meg: You are Bollywood’s reigning fitness superstar! Please tell us a little about your famous clients and the workouts they love. We hear Katrina is into Pilates!

Yasmin: Katrina trains her body differently everyday. One day it could be pilates, and the next functional training, or interval training, or just machines. The look she’s aiming for dictates the workouts I design for her.

Yasmin (pictured at right) with Bollywood actress Katrina Kaif

MegDo you recommend any special foods, supplements or vitamins to your trainees?

Yasmin: I only recommend protein shakes once a day for non-vegetarians and maybe twice for vegetarians, depending on what their current foodplan is. Vitamins, etc. I leave to the doctors to recommend, as they would be the best qualified to do so.

MegYou recommend eating meals every two hours. What are some examples of meals that you suggest?

Yasmin: 3 egg whites and a whole-wheat toast, 1 jowar chappatti with a bowl of eggs and a vati of daal, 1 banana with 3 walnuts.

MegWhat is the best form of exercise for women to burn calories and lose extra weight fast?

Yasmin: A combination of strength training and cardio. I find interval training most effective.

MegWhat is the best form of exercise for women to trim their waistline and tighten and firm their problem areas?

Yasmin: First, to watch what they eat. I find a combination of cardio & Pilates works the best for the abdominals.

MegWhich gives better results for a lean and toned body: Yoga or Pilates?

Yasmin: I would say its different for each person, you need to try both and figure out for yourself which works best for you.

MegWhat should Indian women in particular be doing to live healthier lifestyles? What common diet and fitness mistakes do you find them making—and how can they correct them?

Yasmin: Cut the ghee, butter, [and] milk from their diets which their ancestors swear by. Women need to realize that our ancestors’ lives were far more active than our sedentary ones, with drivers, maids and nannies at our beck and call.
Women need to start strength training, and not just stick to cardio, as more and more women of today are heading towards osteoporosis.

MegWhat forms of exercise do you recommend for older women, who may not be comfortable hitting the gym?

Yasmin: I cannot generalize exercises for older women, as with age comes problems and each one’s is different from another’s. For me, it’s very important to view each client as an individual before I can advise them about any kind of exercise. There are lots of exercises that older women can do at home; my advice to them would be to consult a good trainer and find out which would work for them.

MegWhat can we do in our diets and fitness strategies to improve low energy levels?

Yasmin: Eat every 2 hours, make sure each meal consists of protein, carbs, fiber, don’t eat till you’re gonna burst, stop just short of being stuffed, do some form of exercise at least 3 days a week. I find 1 banana and 3 walnuts work instantaneously on low energy levels.

MegIs there a “best time of day to work out”? If so, is it the morning, afternoon, or evening?

Yasmin: The best time to work out is ‘the time that works best for you’!!

Thanks, Yasmin!

If you are interested in training with Yasmin, visit her website at http://www.bodyimage.in/.

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Many of the ladies of Bollywood love to swim, swim, swim to keep their bodies fit and trim. Such superstars as Katrina Kaif, Bipasha Basu, and Sonam Kapoor all swear by swimming for their outstanding figures.

Other Indian actresses and models known to love swimming for fitness and weight loss are Mugdha Godse, Koena Mitra, Neetu Chandra, Ileana D’Cruz, Aarti Chabria, and Sameera Reddy, who says that a 45-minute freestyle swim around the pool “rejuvenates” and de-stresses her like nothing else (Bwood Beauty).

Gliding through the water like a fish isn’t as hard as it sounds! Unfortunately, many South Asian women are reluctant to try swimming— possibly because it’s just not a sport they grew up with. How to remedy this? Swimming lessons! Swimming clubs! If you fear the water, remember, you’re not alone! But countless women have conquered their fear of swimming with the help of an instructor or friends. You never know how wonderful it is until you try– and with a supportive companion at your side, you’ll quickly realize how fun and freeing it feels!

Some are uncomfortable wearing skimpy bathing suits or bikinis. Never fear! There are plenty of conservative and cute outfits out there– (boyshort bottoms, tankinis, swimwear dresses) at swimwear specialty stores and department stores— for women of all ages, shapes, and sizes. Stores now even offer control tops and bottoms to smooth curves and give a trim appearance… think Spanx in bathing suit form!

Learning to swim has benefits that go beyond a supermodel’s waistline, a tight derriere, and toned arms and legs! Swimming is brilliant for improving lung function. Learning how to breathe properly and deeply is so important for a beautiful mind, body, and soul. Just ask any yoga or pilates lover!

Furthermore, swimming is an amazing form of exercise for older women or women with joint problems, because unlike running, it’s very low impact on the knees and other delicate joints.

I have been swimming since I was little. I always find swimming to be incredibly relaxing– even meditative. There is a peacefulness in the water, with its ruminative silence, with the lights from the sky glittering in the pool’s depths, that takes me out of this world and into a next. It’s a great time to think, to reflect, and– hey!– burn calories at the same time. Truly, to swim is to fulfill the entire being.

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What’s the secret to Sonakshi Sinha‘s amazing weight loss?

Spinning!

When she decided to lose the extra poundage in preparation for her Bollywood debut, Sonakshi began to train with celebrity fitness trainer Yasmin Karachiwala (pictured above). Her favorite method of burning calories is spinning (indoor cycling on a stationary bicycle).

Says Sonakshi to UTV Stars: “When I started losing weight, I started spinning. I thought spinning made a big difference.”

“When I started spinning, my weight started dropping just like that [snaps fingers]… I started looking better, feeling fitter. I hope once you start you won’t stop, because it keeps you fit!”

To find out more about Sonakshi’s beauty secrets and tips, be sure to check out our How to Look Like Sonakshi Sinha comprehensive guide.

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Want to know how to get a great body like the Miss India competitors? Listen to Mickey Mehta, dietician to the stars. Mickey has trained and groomed such Indian superstars as Bipasha Basu, Priyanka Chopra, Lara Dutta, Diana Hayden, Yukta Mookhey, Dia Mirza… the list goes on and on! He is also the official trainer for the Miss India competition.

Mickey has revealed the diet he prepares for the contestants as they train for the beauty pageant. Says Mickey:

“The diet given to them is as follows:

MORNING:

  • Green tea with ginger, crushed black pepper, cloves and cinnamon (the crushed pepper, clove and cinnamon must be very minimum)
  • ½ sweet lime (moosambi) before work out
  • Unstrained and unrefined orange juice immediately after work out

BREAKFAST:

  • Oats with little jaggery
  • Nestle slim milk and nuts (almonds/ walnuts/dry figs/dates…very few dry figs and dates)

NOON:

  • Vegetable juice of lauki or bottle gourd + spinach + tomato + carrot + beetroot (less of carrots and beet)

LUNCH:

  • Brown rice + dal + vegetables + salad
  • Alternate days: Jowar roti + veg + dal + salad

EVENING:

  • Vegetable juice + 1 orange or sweet lime (whole)

DINNER:

  • Choice of seasonal Indian vegetables + Chinese stir fried vegetables + a bowl of thick soup (cauliflower, carrot, cabbage, spinach, lauki and other mixed vegetables)
  • 1 slice of papaya (this may be supplemented with more fruits, nuts or dry fruits)”
Cool advice, right? Now, this diet can be difficult to follow without the help of a professional, so use your judgment. Mickey also implements breathing exercises, meditation, yoga, pranayam, calisthenics, and agility drills to get the girls in shape.

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