Tips from celebrity fitness trainers
Three celebrity fitness trainers on how to get the perfect body that makes even the sexiest sirens go green with envy.
Amid the relentless buzz about many Bollywood A-listers going under the knife in their quest for a sizzling body, three fitness trainers to Bollywood stars dish out their secrets and hardwork behind the hottest figures in tinseltown.
From Bipasha Basu's washboard abs to Katrina Kaif's sculpted physique and Kareena Kapoor's new found love for curves, a lowdown on each body type and how to get that shape.
The lean machine
Muse: Katrina Kaif
Trainer: Yasmin Karachiwala
Fit factor: Pilates
Because this is strength training with a meditative focus. It involves control, flow and concentration. Pilates helps build flexibility and long, lean muscles, strength and endurance in the legs, abdomen, arms, hips, and back.
It puts emphasis on spinal and pelvic alignment, breathing to relieve stress and allows adequate oxygen flow to muscles, developing a strong core or centre (tones abdomen while strengthening the back). It improves coordination and balance. The workout is easy but it requires a personal trainer, and it is recommended to do this form of exercise at a gym.
Diet: Kaif starts her day with four glasses of warm water to boost metabolism and eats at least 6-7 meals a day. She includes a lot of vegetables and fresh fruits in her diet as they are good for her skin and are easy on the stomach.
Starched foods such as rice, white pasta and potatoes are a strict no for her. "Katrina loves grilled fish and never eats rice as it adds to her weight," says Karachiwala.
Regime: Since Kaif gets bored easily, Karachiwala often has to keep mixing up the exercise regime to keep her interested. She exercises for two hours everyday and alternates between pilates, ab and core exercises like iso-planks, swimming and jogging. Karachiwala says that Kaif trained hard to get the skinny frame for Chikni Chameli.
"She worked out on a multi-functional trainer to include all the major muscle groups in her body, with repetitions and no breaks for several hours each day," she adds.
Muse: Bipasha Basu
Trainer: Deanne Panday
Fit factor: Cardio
Cardiovascular exercise is any form of rhythmic exercise done over a long period of time, usually for more than 15 minutes. It involves working large amounts of muscle mass like the legs, while increasing the pulse and helps make your heart and lungs stronger.
Cardio includes running, skipping, spot jogging, aerobics. It is an easy, low-cost way to get in shape. For those who are more ambitious, throw in a bit of weights to see dramatic results.
Diet: Basu's diet starts with warm water in the morning, followed by tea, and almonds soaked overnight. She also lays stress on healthy drinks like coconut water and apple juice. A rice lover, she banned it from her diet in order to maintain her shape."She only has it on her birthday now," says Panday. Her dinner is light, and preferably before 7 p.m.
Regime: Basu does 50 minutes of cardio, and a 10-minute warm-up, which includes stretching and holding dance postures, with an emphasis on breathing. The 50 minutes of cardio is split up into 20 minutes on the treadmill, 10 minutes on the elliptical machine and 20 minutes on the rowing machine, twice a week. She also does a spinning class once a week and works especially hard on her triceps, says Panday.
Muse: Kareena Kapoor
Trainer: Payal Gidwani
Fit factor: Yoga with an emphasis on suryanamaskar.
Suryanamaskar uses nearly 95 per cent of the body's muscles and is an excellent cardiovascular workout. For maximum benefit, it should ideally be done first thing in the morning on an empty stomach.
The basic principle of breathing should always be kept in mind: inhale while going backwards and exhale when you move forward. It also helps to gain flexibility, improves blood circulation and controls hair fall.
Diet: Kapoor does not believe in starving herself. Instead she burns out all that she eats through exercise. She eats small portions to control what she is eating and has at least four healthy meals a day. "She also eats sprouts every two hours to boost her metabolism and drinks eight litres of water a day for perfect skin," says Gidwani.
Regime: Kapoor starts her exercise regime with suryanamaskars and includes asanas like naukasana and paschimottanasana, a combination of breathing and ab-related exercises. She finishes her daily regime with chanting om for spiritual and mental stability.