Deepika Padukone Likes to Shake Up Her Fitness Regimen With a Mix of Cardio, Pilates and Yoga

Blessed with an athlete’s body, Deepika Padukone does her bit to continue looking like the lean, toned stunner that she is

Former model and national level badminton player, 25-year-old Deepika Padukone, one would agree, has an enviably toned and lean body. The leggy actress has a figure that can carry of both Indian and western outfits with equal finesse and grace. An excruciatingly strong will power makes it easy for her to stick to exercise routines and diets without wavering. Here are a few things she and her trainer Yasmin Karachiwala are clearly getting right.


START YOUNG

“All throughout school, I would go for badminton practice from 5 to 7 am,” explains Deepika. “After school, I would practise for another two hours. It was a routine I stuck to every single day while growing up. So that definitely had a large role to play in how my body developed and maintained itself. However, after I stopped playing, I also discontinued exercising for quite a few years. And my initial training tided me over that period.”

Not known to be a chubby kid, she glided through her initial years of college and modelling without much training. It was only once work became more and more camera- centric that she felt the need to focus on her body and start to tone up again.

“I was always slim but I knew my body had the potential to really look defined. I wasn’t fat or out of shape, but I wanted to look a lot better. This is when I started training with Yasmin and she introduced me to Pilates and strength training. It did wonders for my tone and definition. I may have lost maybe a kilo or two at the most in all this time, but have lost inches all around and it shows,” she says.

MIX IT UP

Not one to enjoy conventional gym routines, Deepika likes to shake up her regimen with a mix of cardio, Pilates and yoga, constantly trying to mentally push the limits of her endurance and physical potential.

“I do a lot of freehand weights and four to five sets of stretching exercises with 10 to 20 reps, in between Pilates or stretching routines. I don’t particularly like running so I don’t do a lot of conventional gym exercises,” she says. “I try and exercise as often as I can, but when I’m travelling or shooting, I tend to skip it for days on end.”

One of the toughest things for Deepika was the effort to break her sweet tooth. “All my teeth are sweet. It’s my weakness. When I was younger, it was only chocolates; I wouldn’t touch any Indian sweets. But now I crave anything sweet, but I try and be good. I treat myself once in a while,” she says.

Deepika Padukone's Fitness Trainer Yasmin Karachiwala Talks

Yasmin goes into the details of Deepika’s training routine and emphasises on how important it is to have self-control and will power to control urges that work against you.

“Deepika tries to come in every day for an hour. But currently, for example, she is in South Africa and hasn’t been exercising for over 10 days. This is when she’ll usually work out at home with Pilates or yoga,” she explains.

Pilates has worked wonders on her body and uses a combination of strength and yoga to tighten the core muscles of the body and relax the mind. As a routine, it helps build flexibility and creates endurance in legs, abdominals, back and arms through resistance training. It also involves a steady control on breathing that helps to relieve stress and allow proper oxygen to reach core muscles. The flexibility helps coordination and balance and adequately trains all the muscle groups in the body.

BREAK A SWEAT

Deepika’s typical workout consists of functional training at the gym with a mix of freehand and light weights, depending on what body part is being worked upon.

In addition, the Pilates machine and props such as resistance bands, wunda chair, foam weights etc, are used for an overall workout. This gives her the lean look without making the body look too muscular. “We also have a jumping series of the Pilates, which is a combination of cardio and Pilates,” says Yasmin. “Here we do the jumping squat or walking lunges that may be accompanied by light weights of a kilo or two. I also like to intersperse a minute or two of cardio between other routines.” Since Deepika exercises daily, to prevent soreness in the body, weight training is kept at a minimum.

“If she has a shoot where she is wearing shorts or a short skirt, we emphasize on her legs; if it’s a halter that exposes her back and arms, we’ll focus on push ups or pull ups, and weights are decided accordingly,” says Yasmin. “For example, she has a beach scene in her upcoming movie, Cocktail, where we worked on her entire body’s look. Usually, it’s light weights and low reps and I like using a lot of props to keep the workout engaging and fun.”

As for her diet, Yasmin encourages eating small meals every two hours that contain a combination of carbs and proteins. “We recently discovered Quinoa, a carbohydrate substitute high in fiber, which has worked wonders for Deepika,” she says.

FOOD FOR THOUGHT
This is what Deepika Padukone’s Diet Plan Looks Like:

» Breakfast: 2 egg whites
» Two hours later: Fruits
» Lunch: Proteins; usually fish and grilled vegetables
» Two hours later: A fruit or vegetable juice
» Dinner: Lean meat; grilled chicken or fish

Arjun Rampal's Workout Mantras For a Sculpted Body In Ra.One

Superb villain Workout: Arjun Rampal sculpted his delicious body in Ra.One on the back of an injury. He lets us in on his workout mantras

For Ra.One, Arjun Rampal spent countless hours in the gym bulking up and chiselling his body to ridiculous perfection. But like a balloon that is happy to not be at its inflated best, Arjun says he has never liked the ‘body-builder look’.

Arjun Rampal's Sculpted Body For Ra.One

“The minute my chest goes to 42 or 43, I feel like I would need a bra (laughs). It doesn’t feel natural,” Arjun says, adding that one must understand what kind of a body they are happy with. “I can bulk up very fast. I can lift heavy weights because, like most people, I started off with heavy workouts. That’s stayed in my muscle memory.” Pinching his denims, he says, “I feel horrible when I feel my jeans are getting tight. Work outs peace me out.”

A skinny boy in his school years, Arjun was always an athlete and used to work out during college. “I think it is easier for thinner people to build on a frame once you get lean muscle. I get bored lifting weights at the gym and it isn’t enough as your body becomes stiff. So I train in different ways such as core training, cardio with weights, playing sports such as tennis, cycling, swimming and running 10 kms once a week.”

STOP BEFORE YOU DROP

Upholding a dizzying level of fitness hasn’t been injury-free for Arjun. He winces as he recollects the excruciating pain that slipped discs brought him on two occasions. “The worst was when I was squatting, about to lift weights. And as I bent… pop… my spinal disc popped. I felt a biting bolt of current shoot through my legs,” recounts Arjun, who was then shooting for Housefull. “I took painkillers and continued shooting. The lesson here is you must listen to your body, because it can go into a spasm otherwise.”

TRAINING DAYS

His regular workouts turn into relentless five-day-a-week ironpumping affairs once he is getting ready for a role. “When I was shooting for Raajneeti, Shah Rukh told me I should also start shooting for Ra.One. Some crazy training was on its way.” Training essentially means two unforgiving hours in the gym. About 40 minutes of various cardio, 10 minutes on treadmill to warm-up and then a specific body part. “I find 12 pm as the best time to work out. During training, I do two body parts a day: chestback, back-triceps or chest-biceps so that my body doesn’t get used
to a pattern,” says Arjun.

The gruelling schedule is followed by 20 more minutes on the treadmill and 10 minutes of calming down. “I always stretch before a workout and run a lot so that my heart rate accelerates. I do my lower back exercises so that my core
and back are warmed up enough because I am scared of injuring myself again. I work out very fast. I don’t take breaks and train non-stop for 80 minutes.” When Arjun does these body parts for three days, he doesn’t lift weights on the fourth but does only core, cardio and stretching. He says, “At times, I do Tabata, a high-intensity Japanese training regimen, in which I must do 20 seconds of a specific body part with 10 seconds of rest. This must be done eight times within four minutes. Your heart rate shoots through the roof but you burn a lot of fat.”

THE MAKING OF A SUPER-VILLAIN

To carve a lethal body for Ra.One, on the back of his injury, meant he had to start very slow. “No weights, no bending… only core training. It was very tough. But in 15 days, I worked out with a vengeance and made my core really strong. Zarine Watson trained me very scientifically because she had seen the seriousness of my injury in the x-rays,” he says. Freehand training and a lot of cardio with altitude training (wearing masks that simulate the effect of exertion at high altitudes) enhanced Arjun’s stamina and metabolism. “By the end of it, I was doing close to 2500 sit ups and 40 pound dumbbells while hanging from a pull-up bar. You push your body and it all happens.”

His diet had also switched to what he has in his "training mode’. Two whole wheat toasts, a dozen egg whites and a protein shake in the morning. Dry fruits such as walnuts and cashews munched on every now and then. “I would eat five small meals, as they increase my metabolic rate. For lunch, I would include some carbs. So it would be a roti or two with dal, tandoori chicken and whole wheat bread sandwiches.”

FOOD NO BAR

There is hope for even the most hardened foodies when Arjun agrees with their mantra — eat everything. “I am a foodie and I don’t avoid anything. I know guys who have an occasional kheer or chocolate cake and fall sick. Now that is ridiculous. I don’t ever want to be in that space.”A red wine connoisseur with an aversion to aerated drinks, Arjun hails salads as ‘essential food’ and recommends eating half an avocado a day, ‘because it contains good fats and burns your stubborn fat.’

Then of course is the golden rule — wrap up your dinner by 8 pm. “Avoid carbs because after 9 pm, your system shuts down. So dining late means everything you are putting in there will stay like garbage, with no nutritional value.”

SMOKES AND SHAKES

Puffing on his fourth cigarette of the hour, Arjun admits he needs to quit his ‘terrible habit’. “I think if I wasn’t smoking I would be running for the Olympics (laughs).” After making his profession an excuse for making it difficult for him to give up, Arjun points out, “When I work out rigorously, somehow my cigarette intake reduces. I can almost feel how each drag is undoing all the good I am doing to my body.”

And does he agree with the latest ‘health supplement’ fads? “I take only whey protein shakes. I haven’t ever tried amino acids or creatine, let alone steroids. I find playing with hormones very dangerous. Each of our body types are unique and special. So when none of us look alike, why should our bodies look the same?”

Want Marilyn Monroe’s Killer Body- Her Diet and Exercise Secrets Revealed

She had one of the most famous bodies of all time – and women have coveted her curves ever since. But just how did Marilyn Monroe achieve her perfect hourglass figure?


Marilyn Monroe’s Diet

Unlike today’s celebs who seem to go from one fad diet to the next, Marilyn Monroe’s diet seemed pretty sensible. One of her supermarket receipts showed a healthy mix of fruit, veg, protein and carbohydrates – as well as one or two treats.

She bought artichokes, eggs, cucumber, radishes, cheddar cheese, corn-on-the-cob, strawberries, endive, steaks, milk, lamb chops and chicken.

She also had some English muffins and strawberry jam.

Her diet was fairly controlled though and she tended to work around a set menu every day.

Her food was simple and wholesome and she often cooked for herself.

Breakfast: A typical day would start with orange juice and two slices of white toast with butter.

Lunch: Lunch included two tablespoons of cottage cheese and a baked potato.

Dinner: For dinner she would eat some lean meat, either a lamb chop, chicken or roast beef, with a potato ‘any way but fried’ and vegetables.

Between meals the actress had a cup of milk and perhaps a cracker.

She finished the day with a glass of eggnog.

HER EXERCISE

Marilyn was ahead of her time when it came to working out. She got up early and went for jogs around her Los Angeles neighbourhood before coming home to lift dumb-bells to tone her arms. Marilyn also enjoyed dancing and was only too aware that as well as helping her have fun, exercising helped to maintain her amazing body.

Yash Birla Refutes Misconceptions/Myths About Working Out

FITNESS MYTHS DEBUNKED by Fitness enthusiast Yash Birla

There’s a quick fix out there somewhere: When you find it, please let me know. This is just pure wishful thinking. But before you decide to hit the gym and pump iron with full gusto, you need to be aware of some truths and disregard common myths doing the rounds.


Weight training makes you big; aerobic exercise cuts you up
Weight training enables one to stress existing muscles. This forces the muscle fibres to adapt by getting bigger and stronger in time. Aerobic exercise is generally meant to improve cardiovascular efficiency and improves the body’s ability to uptake oxygen but does not help in building muscles in the way strength training does and hence does not raise basal metabolic rate or get rid or the ‘after burn effect’. In the long run, weight training is more efficient than aerobics for burning up calories.

High repetitions make your muscles harder and more cut-up
If you can perform more than 15 repetitions in general, it simply means the load is not sufficient to force the muscles to adapt. Higher repetitions will only help in giving a pump but for strength gains ideally 3-7 reps are best and for muscle gains 8-12 reps are ideal. The only way that high repetitions would make a muscle more cut-up is if, by doing a higher number of reps, your body as a whole was in negative energy balance, and you were burning more calories than you were ingesting. The truth is, heavy weights, lifted for 5-12 reps per set, can build rock-hard muscles. You just have to get the fat off them to see how hard they are.

Training with weights causes your muscles to get tight and hinders flexibility and consequently athletic performance
Weight training when done properly will in fact increase flexibility. People who have consistently followed a weight training programme have not only built a strong physique but also enhanced their flexibility and performance like Martina Navratilova (tennis), Evander Holyfield (boxing), Madonna, Melvin Anthony (bodybuilding) to name a few.

If you stop working out, your muscle will turn into fat
Muscle is made up of individual cells — living, breathing cells that undergo all kinds of complex metabolic processes. Fat cells are simply storage sites of lipids. If you stop working out and stop applying resistance to your muscles on a consistent basis, they will simply adapt to the new condition. In other words, they’ll shrink.

Women will become huge if they weight train
Firstly, women do not produce high amounts of testosterone that is necessary to develop that degree of muscle mass, and secondly, most women do not possess the amount of strength to lift enough weights and furthermore eat enough to assimilate that much muscle mass.

Taking steroids will make you huge
Not true. Strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most steroids allow faster muscle growth through greater recovery, but this is possible only if the muscle is stimulated in the first place and given the right nutrients in the right proportions. Without food to build the muscle or training to stimulate it, nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.

One needs exercises to work on lower abs to reduce a pot belly
First, there is no such thing as lower abs. The sixpack you’re going for is actually one long muscle, called the rectus abdominis, that extends from below your chest to your pelvis. To work your abs, you should do exercises to target all four muscles — the rectus abdominis, internal and external obliques and the transverse abdominis. Secondly, doing crunches will not help you get a sixpack if you have a layer of fat over your abdominal area. In order to the see the muscles; you must reduce your body fat.

Stretching before exercise reduces injury
Before exercising vigorously, your muscles and joints should be warm and limber. However, light exercise does this more efficiently than deep stretching and is less likely to result in injury. Stretching before exercise may actually increase the risk of injury. In fact, it is better to stretch during and after completing your workout.
- Yash Birla
Source: TOI

Chitrangda Singh Recommends Cardiobased Exercises For Women For a Toned Physique

BOLD AND BOOTY-FULL

Chitrangda Singh is not a size zero but has one of the most desirable bodies. She owes it to doing things in equal measure

Of the many enviable beauties in Bollywood, very few match up to the sultry allure of Chitrangda Singh. This 35-year-old mother of one has a slender, well-toned frame. Her mantra for a fit mind and body isn’t out of the ordinary. She sticks to a typical diet and exercise routine, and steers clear of new-age crash diets. She isn’t a fitness junkie and won’t be found sweating it out in a gym three hours a day.

She exercises four times a week, with gaps for weeks while she’s travelling or shooting. Chitrangada explains, “I’m not an exercise junkie but definitely an enthusiast. I like to try out different combinations of aerobics and cardio exercises for a wellrounded workout. I’m not fanatical about a regimen or schedule. I try to be regular and dedicated and when I have a project, I like to get into shape for it, but it happens over a course of a few months, on and off.”

SPORTY KIDS

“Thanks to my Army background, my father made sure we were involved in some sort of sports. He would wake us up in the wee hours and we’d head out for tennis or a jog, but my favourite was always swimming. My dream body is not a skeletal size zero but a beautifully toned swimmer’s or diver’s body.” Always a bit of a plump child, Singh didn’t really consider her weight an issue until modelling came her way. “I wasn’t fat but I was plump,” she says. “Once I started working, it was required of me to maintain a fit body. When I started work on Hazaron Khwaishen…, I realised my body needed a slight do-over. It didn’t bother me but I knew I had to get into shape.” There hasn’t been a substantial difference in weight since then, she has come down to 55 kg from 57-58 kg. “The drop in dress sizes has been more drastic, I used to be a UK 8 or 10 and am now UK 6,” she says. For Desi Boyz, she had to wear a lot of fitted dresses. “This didn’t require me to lose weight, but sculpting was important. Arms became a high priority,” she says. Her stamina has increased substantially. “Earlier, I used to take many breaks on the treadmill, but now I can go on for 30 minutes continously,” she says.

GETTING STARTED

After wrapping up Desi Boyz, Singh’s trainer Promod Dadlani, designed a workout to target problem areas. The regimen lasts an hour and fifteen minutes. Dadlani gives cardiobased exercises that last 40 minutes and include running, cycling or working on the cross trainer. “She gets bored easily, so I have come up with a range of exercises,” he explains. To avoid excessive muscle development, Singh trains with minimum weights but keeps a high repetition cycle — about 30 to 40 reps per exercise.

They focus on upper thighs and calf muscles. “These are my problem areas. I like to have shapely legs,” she says. “The impact of low weight-high repetition is higher for my body type and it’s got the result I was expecting. Women don’t have a high musculature so to maintain a toned physique, cardiobased exercises work well.”

WARM UP

Chitrangda chalks in a workout first thing in the morning, so it’s essential to get her pressure up and running before strenuous exercises. A jog for 10-15 minutes or cycling, or substituting either for a cross trainer does the job. She also does basic stretching exercises with one or two sets of light weights on her legs to warm up.

PROBLEM AREAS

The average duration of cardio is 40 to 50 minutes. “We also work on individual areas such as the upper body, triceps, biceps, back, hips and legs. Squats, lunges, step-ups, legpress, leg-extensions, and legcurls are great for the lower body. She does these with weights and 30 to 40 repetitions,” says Dadlani.
» Squats and lunges with 30 kg.
» Step-ups with 10 kg.
» Leg press, extensions and curls for toning hamstrings with about 75 kg.
» For upper body and arms, 3 kg dumbbells suffice.
» Cool down is a few stretches to make sure the body isn’t sore later.

Dadlani insists on correct posture while performing squats. Do not bend your back forward as you squat. Also, hip and leg should be at a 90 degree angle from each other at all times.

EATING RIGHT

Never a foodie, now more than ever, Singh keeps a tab on what she eats. High on protein and low on fat, her diet consists of fish, lean meat, fruits and nuts. “For breakfast,” she says. “I usually have an egg white sandwich, oats or nuts. I love fish so I have it grilled with vegetables and with bajra roti, brown rice or bread for lunch and dinner. After workouts, I snack on fruits, Oreo shakes or Twix bars. I indulge in my favourite fried eggs and bacon once a week.”

Omega 3 fatty acids oils are healthy, so she has a steady consumption of nuts and olive oil. Singh has five meals a day — three big meals and two snacks — at three-hour intervals.

Dino Morea Shares His Workout Fundas-No Complicated Fitness Regimes or Diets

WHILE he's had a six-pack since as long as we can remember, actor- entrepreneur Dino Morea has never been one for complicated fitness regimes or diets. And his definition of keeping it simple is roughing it out on the soccer field. The actor, who was a judge on a fitness show organised by a gym recently, shares his love for fitness:


Workout fundas

I play basketball and football twice a week for a couple of hours. So, sports comprises a major part of my workout. The rest of the days I visit the gym, where I do a lot of strength training. I also do balancing exercises on a regular basis. In fact, I have tied a rope to a tree in my garden. Everyday, I try to climb the rope, which is also a form of workout. When I was a kid, my father used to make me participate in all kinds of sports. I played tennis professionally till the age of 13, and then switched to basketball. I was also into athletics, football and hockey. So, fitness has been a part of my life since childhood.

Being a sport

Fitness is important for each one of us. It keeps your mind and body healthy. And it gives us urbanites a sense of discipline, because it’s always a challenge to incorporate fitness in our busy schedules. It also helps us unwind. When I play a game of football, my mind is totally on the game. It just drives away all the mental stress and pressure. For those who find going to the gym and exercising a drudgery, sports is the perfect option.

No diet dilemma

The concept of dieting didn't exist in the time when I was growing up. My parents told us to eat everything. I am a firm believer in moderation. I indulge in chocolates once in a while without any guilt because I know that I am going to burn off those extra calories once I hit the football field. The notion of ' size zero' is utter crap. You will die if you have a size zero body. I believe that an athletic body is what you should aim for since it facilitates faster movement. When I read about some of the modern diets, I just can't stop laughing.

Massage mantra

I meditate at times, and also love getting massages. A full body massage is a great way to relax your muscles. It helps me rejuvenate after a tiring day on the sports field. A good massage calms me down, not to mention that it makes me feel pampered (smiles).

Bipasha Basu's Diet and Workout For a Bikini Fit Body

Despite being a fitness freak Bipasha did not want to leave any stone unturned to look her best in a bikini in Players. She improved her diet and workouts 3 months in advance as she wanted to look really toned in her bikini scene. Bipasha has already worn a Bikini in Dhoom 2 and now wears a two-piece for a film five years after.


“I did not follow a different diet or workout regime to look perfect in the bikini, as I stay fit all year round. I only went on a strict, high-protein diet for some time and increased the intensity of my cardio workouts.”

Bipasha is said to have plans to launch another workout routine on how to get a good beach body. Find details of Bipasha's first fitness dvd 'Love Yourself' here

Bipasha’s bikini diet

Egg whites in all forms

Mushrooms and broccoli

Steamed fish with less salt

Snacking on nuts, apples and drinking several cups of green tea

And last but not the least, six weeks of rigorous discipline

Bipasha Basu wears a two-piece for Players five years after she did Dhoom: 2

The last time Bipasha Basu flaunted her bikini bod was in 2006, for Dhoom: 2. Five years later, she is donning one again for Players. The actor says, “I’m a beach bum and I love hanging out in the swimming pool, so I’m very comfortable wearing a bikini. My only concern was that the scene should be shot well, and the cinematographer Ravi K Chandran took care of that.”

The scene was shot in Wellington (New Zealand) in freezing cold water. Bips adds, “After the scene was done, the chief assistant director, Tinu, gave me a plate of muffins and Sikandar Kher and Omi Vaidya took me out for pizza, so it was worth it! We were supposed to shoot this scene on the morning of Abhishek Bachchan’s birthday, so I missed out on the fun the night before. I went out with them for a little while and came back sulking, as I had to be up early. The rest of them continued to party, though.”

The Bengali bombshell says she tried on several bikinis for the scene, but ultimately chose one from her personal wardrobe. She adds, “I did not follow a different diet or workout regime to look perfect in the bikini, as I stay fit all year round. I only went on a strict, high-protein diet for some time and increased the intensity of my cardio workouts.”

Recalling her Dhoom: 2 days, Bips says, “At that time, I was just thin. Today I am fitter and curvier. I programmed my workout to attain the perfect beach body. I was trained by Paul Britto, who has been my trainer for years.”

Bipasha Basu's Bikini body fitness, Diet that Bipasha Basu followed for a Bikiti fit body, Bipasha Basu's workout to attain Bikini body.

John Abraham's Diet and Workout Regime Pre and Post Force

Post his beefed-up look in Force, John Abraham works out just as hard to tone down his mega muscles and sport a lean, mean, fighting machine look. This is how he’s doing it

John Abraham's Force Look

While John Abraham has always had one of the best bodies in Bollywood, gearing up to be the bulked up fighting machine in Force took superhuman effort. The actor had eight months to beef up for the film and then had to return to his normal body size immediately after for his next project. This extreme change was overseen by his trainer Vinod Channa, who monitored his diet every day and varied John’s workouts to suit him.

It was no easy task. John talks about the rigours he put his body through, “I’ve grown up as a lean kid and I like the element of size. I weighed about 85-86 kilos before Force. I went up to 96 and now I weigh in at about 86. In terms of fitness, I can’t benchmark myself against anyone in this industry.”

John’s body type is ecto-mesomorph (long limbs, good endurance) and his diet and workouts were planned accordingly. His trainer Vinod says, “We had eight months to gain 8-10 kilos of muscle weight. I increased his carbohydrate and protein intake. You don’t need to put in more time working out if you practise the technique perfectly. Most people wrongly tend to put weight on joints, instead of the muscle.”

MUSCLING UP

An actor’s day is usually brimming over with commitments that result in long hours, but John was careful to never skip his workouts. Even if he had to do it at midnight or even later, he was committed to attain his target. As he jokes, “Working on the body is a full-time job. A high-end car requires high-end octane fuel. I’m a vegetarian but I eat egg whites and fish as my body, at 95 kg, needed 200 grams of proteins to stay alive.”

It’s fascinating when he talks about the difference between then and now. He says, “I consumed about 25-30 egg whites a day, now I eat about six-seven. I could do 1,200 leg presses, now it’s about 500-600. At one shot, I could do 150-200 pushups very easily, now it’s about 80-90. The day I finished shooting for Force, I ate biryani that was meant for seven-eight people! Now my diet has dropped to a tenth of what I consumed during Force.” Vinod adds that when John would work out, he would stand on the weights to intensify their impact, astonishing the others at the gym.

JOHN ABRAHAM’S REGIMEN PRE-FORCE:
Workout Regime John Abraham Followed to Achieve the Force Look

Vinod says, “To get the body you desire, 60 per cent depends on the diet and 40 per cent on the workout.” John burnt 6,000-7,000 kilo-calories and so needed a high protein, high carb diet. Vinod ensured that John got his proper dose of multivitamins, proteins and supplements which, if ignored, result in sideeffects like constipation and gas. “No steroids,” he says. They worked out for six seven days a week for Force.

John used to work out two body parts a day. Chest and triceps one day; back, the next. It would be followed by shoulder and biceps and then legs, twice a week. The actor would run for 20-25 minutes after the workout. Four sets of each exercise with 10-12 reps each. Each body part had four-five variations.of the exercise.

JOHN ABRAHAM’S REGIMEN POST-FORCE

It took John only a month to return to his original body weight and it was done systematically. Now five sessions a week suffice. The weights have reduced and so has the diet. Now it’s down to four-six egg whites, protein is limited to two scoops and the taboo list doesn’t change. As Vinod says, with appropriate guidance and discipline, the body is ready for sculpting.

JOHN ABRAHAM’S SPECIAL DIET FOR THE FORCE LOOK

» Oatmeal for breakfast

» 25-30 egg whites (12 in the morning, 6-7 for lunch, rest for dinner)

» 3-4 slices of steamed fish

» Pasta (for the carbs quotient)

» Whey proteins

» Salad (proteins)

» Bajra/ jowar/ nachni rotis (lunch/ dinner)
On the taboo list were maida, oil, rice and sweets. In fact, John can’t even remember the last time he ate ice-cream!

Find here: John Abraham's Fitness Regime To Get The Force Body/Look

Sarah Jane Dias Works Out at Least 3 Times a Week

‘I listen to my body’ ...says Sarah Jane Dias, who doesn’t overeat despite food being a weakness

MY EXERCISE REGIME

I try to squeeze in enough time to workout at least three times a week. A mix of cardio and strength training are a must for my body type. I also try to include yoga at least a couple of times a week. It is like an internal work out as well. Just to mix things and keep my work out interesting, I do boxing and kickboxing as well sometimes.

MY PROBLEM AREAS

My weight is pretty much under control but I find that if I do put on weight, it tends to be around my stomach and hips. Stomach and hips are areas that require nothing but cardio exercises, so that’s what I tend to focus on for these areas. I find boxing and kickboxing extremely effective for these areas.

MY STRENGTHS

I’m not really one to show off, but I would count on my legs as my strength. I’m not fanatical about my weight, but it definitely is important to me. Being fit and healthy is far more important than being skinny.

MY DIET

I am a non- vegetarian, but I eat good amounts of fruits and vegetables. I don’t have any particular diet that I follow, I eat almost everything, but am just careful about the quantity. Food is a weakness but I listen to my body and don’t overeat.

Ideal celeb body (male) Dino Morea because he’s not too bulky, not too lean, just right.

Ideal celeb body (female) Bipasha Basu for sure! She has an extremely toned, fit, yet feminine body.

Neha Dhupia is On a Macrobiotic Diet - Know Her Exercise and Diet Regime

MY EXERCISE REGIME

My workouts comprise indoor and outdoor routines with a mixture of cardio and weight training thrice a week. I also play squash and often go for a swim. Both are great forms of cardio that not only make you sweat but also help you disconnect from the woes of the world and help you focus on what you have at hand, thereby improving your ability to concentrate and maximize your output.

Playing a sport or swimming helps maintain the interest level in a workout and adds to the fun element. I also practise yoga, something I’ve been doing for many years. You need to have a balance in your workouts as cardio helps build stamina and yoga helps provide the necessary balance and overall wellbeing.

Neha Dhupia

MY PROBLEM AREAS

My curves. But I always use them to my advantage since I don’t believe in size zero.

MY STRENGTHS

While I enjoy sweating it out in the gym. I believe my strength lies in my attitude. When I work out I always feel it is mind over body and because of that I’m always able to push myself a little more.

MY DIET REGIMEN

I am currently on a macrobiotic diet which is 80% organic. I don’t eat anything that comes out of a can. I eat freshly cooked vegetables, fresh fruits and consume freshlymade fruit and vegetable juices. I tend to stay away from red meat but I do give in once in a while. I love ghar ka khana because I know it is fresh and without preservatives.

I start my day with a glass of warm water with honey and lemon. For breakfast, I have five almonds and a bowl of fruits. Then follows a mid-afternoon snack of four boiled eggs with brown bread. Lunch usually consists of rice, roti, vegetables, dal and sprouts. My mid-evening snack is green tea and dried figs. Dinner is usually grilled vegetables and salad. My diet is specially constructed according to my blood group.

Ideal celeb body male

Daniel Craig because he is lean, fit, muscular and ripped!

Ideal celeb body female

Scarlett Johansson as she is extremely curvaceous and gorgeous, and Halle Berry as she’s well-toned and super fit.

My top 4 tips for sexy toned abs & healthy body!

1.  MENTAL STATE

2. EDUCATION (FOOD, FLUIDS & EXERCISE)

3. ACCOUNTABILITY

4. SUPPORT

 These were the 4 things I needed achieve & maintain a flat, toned stomach.

 I have been really excited to share this with everyone, especially after the feedback I received on my social media channels about this post in particular! Learning, understanding & implementing these 4 tools is something that is a long term action for me. Not a short term. This post is not about my 'secrets' to getting flat abs in 10 minutes.. It is factual, realistic & I am speaking from experience - You won’t find any opinions, I’m not a personal trainer or a nutritionist so I am simply sharing what has worked for me.

1. MENTAL STATE:

My mental state I believe is above all the most important factor to achieving anything I set goals for. It determines where you go, what you achieve & how you achieve it. Sit down & write down exactly what you want to achieve & what date you want to achieve it by, if you don't have an end date you don't have a finish line to become focused on. create a motivation/vision board (This is a canvas of inspiring images of things you want to achieve in the future) and what I found to be one of the biggest motivators that kept me on track was list of 50 reasons WHY I want a flat and toned stomach (you can use these lists for anything you want to achieve).

2. EDUCATION (FOOD, FLUIDS & EXERCISE )

You can’t have a nice flat, toned stomach or healthy body if you don't fuel your body with the foods & exercise it needs to thrive. From my experience of achieving a nice toned stomach I have found I need a reasonable amount of cardio/aerobic exercise. I found long distance running (25-30 mins a day), 45 mins to an hour on the cross-trainer, cardio-kickboxing class, skipping, weighted sit ups, gym ball sit ups, core focused bridge exercises & bike riding are fantastic exercises to help strengthen my core, shrink my waistline & tone my stomach.

A major lesson I learnt about exercise when I first had a personal trainer was not to over-do my workouts. If I try and do a heavy exercise routine every day of the week, that will be too much for my body. It won't allow my muscles anytime to recover from what they've been through & actually grow & strengthen. The body needs about a day or two to actually recover from the workout (depending on the type of work out).

I have created a post about my healthy eating plan in my blog post 'You Are What You Eat... And More!' - This is a fantastic plan to take away & alter for your everyday life, obviously my diet is going to be different to a persons who isn't being photographed in underwear and everyones diet will be different, but, this is great start.

Also check out my post on my 'Top 10 Tips for Keeping A Healthy Body & Soul!" - In this specific post, I note on things like the importance of healthy, organic foods, organic skin care, supplements, H20 & why you SHOULDN'T EVER diet.

MY EATING PLAN

Meal 1 – 7:00am - Breakfast

- 1 piece of organic gluten-free light rye toast + squeeze of lemon + ¼ Avocado (No Butter) + banana

OR

-A shake with half a cup of natural fresh mixed berries (no added sugar), 1 cup of raw oats + 1 scoop of whey free protein+ 1 cup of water..

- Warm water with lemon & freshly sliced ginger

Meal 2 – 9:30am – Snack

- 1 medium apple + 15g natural almonds

Meal 3 – 12:30pm - Lunch

50g of chick peas or 4 bean mix + salad

OR

- Salad + gluten free light rye bread made into a sandwich (Use small amount of avocado as a substitute for butter if you need it)

OR

Organic lentil pattie with sliced zucchini, carrot, garlic & onion

- 1 cup of organic green tea with freshly sliced ginger

Meal 4 – 3:30pm - Snack
- 1 cup of steamed vegetables + tofu + lentils + 4 bean mix

- 1 cup of organic green tea with squeeze of lemon with freshly sliced

Pre Workout Shake (20 mins before workout) 

During Workout Shake (Consume during workout)

Post Workout Shake – 6pm (Straight after workout)

Meal 5 – 7pm – Dinner

Vegetarian stiryfry + lentils + chickpeas+ vegetables (zucchini, broccoli, carrot, baby corn, organic tofu, squash & spinach) with garlic, chives, chilli, coriander, lemongrass & onion

OR

Veggie pattie with cooked spinach, chickpeas in an organic wrap with a side of tofu

OR

Mediterranean salad (Lentils, chick peas, leafy greens, tomatoes, spinach, spanish onion with steamed vegetables)

-       1 cup of organic chamomile tea before bed

Notes: 

•  I stay away from coffee & dairy products - Milk, cheese ect.. 
• I drink 2- 3 litres of water per day + 1 litre for every hour of exercise done 
• For best results on this plan – No Alcohol is the way to go! 
• I allow myself 1 meal off per week. 
• Stick to this plan 100%. 
• Avoid store bought juices, coffee, milk & sugary drinks/energy drinks

Great alternative to milk:

Almond milk; How do I make my own?

Throw natural almonds in a blender with water! Or alternatively you can buy organic almond milk, soy milk, rice milk which are all still great if you still love your milk but want to replace it with something healthier!

Alternative to ice cream? You can make it!

Throw a frozen banana in the blender with water & you have a healthier, dairy-free option.

MY NATURAL DETOXS TO KICK START HEALTHY HABITS & MAINTAIN THEM -

○ Drink ginger tea, Green tea & fresh juices with no additives or preservatives (stay tuned for my GO GREEN Alkalizing foods & juices blog post)

○ Every morning before anything else squeeze half a lemon into a glass of warm water & drink. This helps alkalize your body (Like wheatgrass does) It also kick starts your metabolism for the day!

○ Drink only water, fresh juice and tea the entire week – Avoid store bought juices, coffee, milk & no sugary drinks at all! These are full of sugar, fat, ACID, hormones & a lot of other horrible additives.

○  Take wheatgrass in the form of powder OR tablets once a day

○ This next tip is something I learned through my Anthony Robbins Living Health pack: Ever wondered why most smokers are slender? Well, besides the cigarette smoke decreasing your appetite - They are taking big deep breaths in & out which enhances the circulation of your body! Remove the cigarette from the equation & take big breaths of air as MUCH as you possibly can! Breathe in and out through your nose & out through your mouth. This will ensure constant circulation through the body.

So, with the nutrition side tuned-in (in a simple & straight forward way) & doses of realistic cardio for your body at that time – you will set yourself up for metabolic synchronization – By then adding the right types of core & ab exercises this will give you the steps for getting rid of that excess stomach fat – & resulting in achieving a tightly toned stomach!

3. ACCOUNTABILITY

No matter what journey you are on in life, you always need to be held accountable for your actions. This is having your surrounding circle of influence ensuring are you on track, checking your doing your action steps & being the person helping keep you in check.. and also telling you the things you don't necessarily want to hear, but HAVE to hear!

Learning to also help keep myself accountable & maintain mental strength is also something I have really enjoyed doing over these past few years. Sometimes, you may not have that correct circle of influence & this is where your own mental strength comes in to play.

4. SUPPORT

In one of my favorite books "HOW TO GET FAT & HOW NOT TO" by Rowena Szeszeran-McEvoy the no.1 first thing under 'The 103 ways to get fat" is; Surround yourself with negative people. The support of your surrounding circle of influence (Family, friends, co-workers) is important. It is the constant emotional backing of confidence to make sure you stay on your path. Having people around you who positively encourage you to eat regular healthy meals, work out on a daily basis & help you achieve your goals is a very vital factor to achieving a great body.

Lets be honest, it doesn't really help when all your friends or family want to do is eat junk food & be a couch potato does it? No.

 At the end of the day, you don't need people telling you how to do things - You need role models & desire to want something so badly you will do anything to achieve it.

All of the information is at your fingertips, so it's time to stop procrastinating & get out there to make it happen. Never sit around and say things are too hard or you are not educated enough because many people in your same position in the world have done it before you;

- You may hear a BIG voice interrupting your plan to be fit, healthy, happy & full of energy.. It may sound something like this - "You can't do it, its unachievable, eat something else because it's easier & more convenient, keep drinking alcohol because your friends are, wait for Monday to come & start.. WAIT TILL NEXT YEAR!!" I think we can all call ourselves procrastinators from time to time but it is the action that speaks louder than the words my friends... Tell the little voice in your head GOODBYE, because there is truly nothing holding you back from your ideal figure & mental state but your decision & action to do it. The end result is truly worth it.

 Healthy living is ultimately your own choice....

LOVEELLIE x

"EVERY HUMAN BEING IS THE AUTHOR OF THIS OWN HEALTH OR DISEASE." - BUDDHA

John Abraham Says There Are No Shortcuts to Losing Weight and Looking Fit

IF you thought that John Abraham was at his fittest best when you saw him in yellow tracks in Dostana, you need to look at him now. He spent eight long months working on his body for his upcoming film, because the filmmakers wanted him to build 96 kilos of muscle and look like Sylvester Stallone. The actor, who calls the gym his ' religion', talks about being India's sexiest bachelor and staying in shape: Body art I might have been voted as India's sexiest bachelor, but I don't find myself sexy.

Every morning I look in the mirror very critically and view my body as a piece of sculpture. I make a mental note of the part that needs to be chiselled and then down to work. I'm the happiest when I am working out. Even when I am down with fever, I make it a point to hit the gym. I’ve now reached 70 per cent of my optimum fitness level. In the next two years, I'll touch 90 per cent and then I'll be super fit.

When youngsters come to me saying that they like my physique because its proportionate, I love it. I tell them that it is important to stay fit. It’s good to know that have influenced a lot of people around me to become healthier.

Dare to bare People might say that he looks good in the ' yellow chaddi', but it takes guts to be able to bare that much. A great diet and great discipline are needed to look like that. And as actors, we need to have great bodies because cinema is a visual medium. Today, most stars are realising that and showing more skin than ever before. But frankly, I think all the actors in the industry need to work on their fitness, except maybe Akshay Kumar. Unfortunately, most stars have only focussed on their upper bodies. The Indian perception is that if your arms are big, you have good body. But you can have a six pack and still be unfit. It is important to workout every muscle in your body.

Gym jam I have been religiously eating healthy and exercising since the last 10 years. My target now is to look like Sylvester Stallone. I don't think there are any shortcuts to losing weight and looking fit. If you resort to a quick fix, you'll expand your glands or lose your hair or jeopardise your chances of having a baby. Trust me, it's not worth it.

Fitness Expert Deanne Panday's Book I’M NOT STRESSED

FITNESS EXPERT DEANNE PANDAY SHARES A LITTLE BIT OF THE JOURNEY THAT LED UP TO HER BOOK, 'I’M NOT STRESSED', WHICH SHE SAYS WILL HELP YOU TOO
I’M NOT STRESSED - BUY NOW FOR Rs 129 >>

Deanne Panday ’s debut book might be titled, I Am Not Stressed, but she wants us to know that it’s taken her a while before she could get to a place that was “ stress- free”. “I am a perfectionist, and I am also very particular about time management, so it upsets me when people don’t value my time or when my expectations are not met,” says Deanne, who adds that she has learnt to manage stress better, over the years, by defining her priorities.

“You have to choose and plan what you want to do; (define) what’s important and how much time you want to invest in each task,” explains the health and fitness expert.

“At the end of the day you don’t want to return home stressed and take it out on your family and friends. You have one life to live, you want to be happy, and to be there for the people who matter.” Defining one’s priorities also helps empower an individual to say ‘ no’ to tasks that are not aligned with those priorities. “ It’s taken me a while, but over the years, I too have learnt to say, ‘ no’. That is my number one tip for time management,” she shares.

Understanding stress is a key component in managing stress, Deanne explains, which is also why part one of the book is dedicated to defining stress, its causes, and effects on the body. “ If I can’t focus on anything that

I’m doing at the moment, that to me is stress,” explains Deanne, who lists working out and yoga among her favourite ways to de- stress.

Not surprising then that the book lists workout plans, warm- up exercises and stretches. BUY THE BOOK NOW >> “When I was younger, I always wanted to be active. My favourite now is yoga and deep- breathing, though, I’m still very disciplined about my workouts.”

FOOD FOR THOUGHT

Deanne, who will soon celebrate her forty- third birthday, says that she too has her share of insecurities and concerns about the process of ageing, but that she is “not striving to be a size zero.” “I don’t get overly obsessed. I eat white rice and I ensure I eat every two hours. You don’t need to workout for two- and- a- half- hours a day, and you don’t have to run to the gym if you’ve eaten a piece of cake the previous day.” Her best advice for weight loss? “ Keep a food journal.

When you look back at what you have eaten over two weeks, you will be able to perceive the situation better.

It’s only when you feed your system rubbish that you lean into a craving.”

5 FOODS THAT HELP YOU DE-STRESS

1. Dark-coloured fruits and vegetables like apricots,blueberries, beetroot,okra, peas, pumpkin
2. Low-fat cottage cheese
3. Nuts like almonds and pistachios
4. Oily fish like salmon and tuna
5. Decaf green tea or rosemary tea. Also gulp down water with a few squeezes of lime (lemon is a natural metabolizer)

TIP TO SLEEP BETTER: CUT DOWN ON CAFFEINE

You know that coffee can keep you up. But you forget there’s caffeine in tea and aerated drinks as well. Here’s another revelation. Caffeine can swim around in your system for nearly 10 hours after you first drank it. So, the earlier you have your last cup, the better your sleep will be.

suggest you drink your last caffeinated beverage before 5 pm. And if you want to snuggle with a warm drink, opt for decaffeinated green tea, malted drinks or hot chocolate.

Indian Residents Can Buy The Book Here For Only Rs 129 (Cash On Delivery) >>

(OR)

TO BUY "I’M NOT STRESSED" From Amazon.com - CLICK HERE >>

Shama Sikandar Talks About Her Style Statement

AFTER a successful stint on TV, Shama Sikandar is now trying her hand at fashion. Here She talks about her style statement:



Fashion for me



Fashion is something that is constantly evolving and has the capability to transform a person. It can enhance a person’s look and make an overall difference to his persona.



My style statement



I love comfortable clothes that have little less bling and embroidery. Great fabrics and cuts are more my style. I think it's important to be comfortable in what you wear as that increases your sex appeal.



Beauty is all about confidence.



Accessorize



My simply love earrings. I will never have enough of them even if my whole house is filled with them. After earrings, it has to be bracelets. I have a weakness for small delicate earrings.



Colour of the season



According to me, red and purple are the two colours to watch out for this upcoming festive season. They are vibrant shades and have a happy feel about them.



Prized possession



I am very possessive about my Versace gown. It's red outfit with a cowl neck and drapes. I bought it in the USA and would never want to part from it.



Fashion faux



I think when you wear something that simply doesn’t suit you, you are in for a disaster.

How to Maintain Hair During the Monsoon Season

TRESS TALK



The monsoon season is not too kind on your hair and can lead to hair loss and other problems.



How does it feel to have a bad hair day every day? It feels terrible! But that is what monsoon is about — if you do not take regular care, you end up with bad hair problems. Experts say that hair fall increases during the monsoons but you don’t need to panic because it is a temporary phase and stressing about it may just aggravate the problem.



WASH REGULARLY



If you want to get lustrous hair, wash your hair regularly with a mild shampoo, advises asthetician Ritu Tanwar. “Your hair and scalp should be kept clean. So, washing frequently with a gentle shampoo can get rid of oily and limp hair,” says Tanwar.



DRY THOROUGHLY



Dr Sadhana Deshmukh cautions, “Avoid getting your hair wet in the rains and never tie wet hair. Dry it immediately, especially if you have long hair, otherwise the roots of your hair may rot and produce a bad smell. Suspended particles in the air can settle on your scalp and make it itchy and lead to hair problems.”



PROTECT IT



She advises people to cover their hair when going out in the rains. A trendy umbrella or a stylish raincoat can not only protect your hair, but also make a style statement.



Aesthetic dermatologist Dr Nishita Sheth adds, “Rainwater weakens the shaft bonds, which in turn makes your hair dull and limp.” She says it is important to avoid using too many hair products.



Dr Sheth suggests, “If you want to, invest in good quality products and use an anti-humidity hair gel to groom stubborn hair. Oil your hair every week and go easy on hair dryers and chemical treatments.”



KEEP IT SHORT



Hair expert Jawed Habib says that since monsoon is a bad time for hair and leads to all kinds of hair problems, the right length of hair can help ease some of it. Habib suggests, “You need to keep your hair short because that makes it easier to dry and take care of. Short hairstyles look good and are easily manageable.”



AVOID TOO MANY PRODUCTS



Perry Patel cautions against using hair styling products too often. “Using minimal hair products is ideal,” he says. Dr Sheth agrees. “Use a mild shampoo and a gentle conditioner. Apply conditioner on the hair shaft instead of the hair root. Keep your scalp clean and go for a hair style that is easy to manage,” she says.

Overcoming lifes hurdles

Recently, I had a bit of a challenge, and this one wasn’t just a small problem..

 So I wanted to turn it into a lesson for myself and anyone else who wants to use it as well.

I want to be real & honest with the people I come in contact with on my journey, because life isn't always going to be perfect, its not always going to be fun, its not ALWAYS going to be positive... Things will always go wrong. But life IS what you make it & how you react to it.

My lesson is all about the importance of having people in your life who wont just sit there, give you a cuddle & tell you "everything will be ok.. Everything happens for a reason"... 

This is a commonly used quote I think we have all heard before. Either from our mums, dads, brothers, sisters or even friends who just want to see you happy & make you feel better.. No one likes to see his or her loved ones upset. Which is something you also need in your life too. It’s all about balance.

But you also don't want to brush the problem under the rug either..  This lesson is about surrounding yourself with people who will give you a cuddle, care for you, listen to you but also, they will tell you what you NEED to hear but sometimes may not want to hear. 

 I will admit at times I have thrown my hands up in the air & had a cry about certain things that have gotten to me after a stressful work week.. It would be totally unrealistic for anyone in any walk of life to not let those things get to them. We all feel sad or upset at times & I am comfortable to openly admit it because it's something that builds strength & true character.

In saying that, I want to express how vital it is to have people who will sit down & WILL be completely straight forward with you to help hold you accountable. Because I certainly would not be where I am if it weren’t for those people in my life. 

As you will know, I’m a very independent person &  I always use to think I could solve things on my own, but we are all human & are sometimes incapable at times of sadness or disappointment to get back to where we were on our own. We do need a little help.. A lesson I had come to realize some time ago.

These people are the ones who see the problem & help you FIND a solution to that problem.. No matter how upset you are, how much you cry, hate the world or feel sorry for yourself at that time. They will sit there for however long it takes to work through to find the issue & also help you solve it..

I have two people in my life who do just this.. A very good friend who is someone so full of wisdom, love & intelligence who helps me through many of my life hurdles & the other is the person who I love & admire more than anything who pushes me to the absolute edge but gets the most out of me when he does that.. Because that is just how I work & he knows me better than anyone. These two people help me most when they are straight forward & help me SOLVE the problem.

No matter the obstacle, it can A L W A Y S be solved with the correct surrounding circle of influence. It doesn’t have to be a big circle.. I really only have two people in that circle who I have poured my heart out to so I can find a solution.. But they are the right people.

I wanted to share this with you & open my heart. While you are building your dream you need to surround yourself with people who not only comfort but also help solve problems.. The people that celebrate with you when you're on the top but who also help you back up to that point when you are struggling at a low.

At the end of the day, remember, the tough times make us stronger to succeed & not to just make us appreciate the great times when they come.. But also make us grateful for those times because you have the right people around you making the tough times worthwhile.

LOVE ELLIE x

"NEVER EVER LET SOMEONE MAKE YOU FEEL LIKE YOU DON'T DESERVE SOMETHING YOU WANT." - HEATH LEDGER