Celeb trainer Sandeep Sachdev tells you how to get a Bollywood bod and lose weight fast.
Anokhi Media had the pleasure of speaking with Sandeep Sachdev, the winner of India’s Biggest Loser Jeetega hosted by Suniel Shetty. Sachdev made his mark in Bollywood by working on reality show Khatron Ke Khiladi with Akshay Kumar, as well as acting in Sudhir Mishra’s film Inkaar opposite Chitrangada Singh. He’ll soon be seen in A.R. Murugadoss’s film Holiday with Akshay Kumar coming on June 6. After facing many trials and tribulations, Sandeep has mastered the art of maintaining a healthy lifestyle and a fit physique and you can too.
Here are Sachdev’s top five rules for getting the body you’ve always wanted.
1. Identify Your Fitness Goals Before You Start
Keep complex carbs limited to two meals (breakfast and lunch) and incorporate protein in every meal. Consume more veggies.
If you enjoy fruit, but your fitness goal is to become lean, eat less fruit, because fruit is sugar. The best time to have fruit is early in the morning or post workout.
Sachdev’s Top Tip: “Everything is allowed, but you should know when to eat what.”
2. Choose Slimming Foods And Increase Your Metabolic Rate
Fat loss entails that you look at increasing your metabolic rate. The higher your metabolism, the faster you burn calories. Consuming more low-glycemic foods will help.
I’d suggest a 50 percent carbs, 30 percent protein and 15 percent fat diet.
Sachdev’s Top Tip: “If you want rapid weight loss, see a nutritionist who can help determine your metabolic rate and design a diet with the right proportions of carbs, protein and fats for you.”
3. Work Out At Home With These Easy Exercises
You don't need a very big space to workout! You can do pushups, which work three body parts – your chest, shoulder and triceps. Lunges and squats take care of your legs. Use a pull-up bar in the house to take care of your arms and back. Skipping rope is a great cardiovascular exercise.
Sachdev’s Top Tip: “One of the best things you can do if you’re stuck at home is buy some weights for the house.”
4. Pre-Plan Your Wedding Season Diet
If you’re attending a wedding or special event, stay away from fried food. Limit indulgent foods to a bite or two, avoid complex carbs and stick to low-fat chicken, fish, paneer or mushrooms and baby corn, broccoli and cauliflower.
If you’re going to drink, increase your fibre, and definitely cut down your intake of complex carbs. As long as you know your limits, you can maintain your weight loss.
Sachdev’s Top Tip: “Stick to tandoori foods. Chicken and veggies that are grilled in the tandoor are not greased up in oil. Butter chicken, aloo kulcha and chana bhatura are fine to have a little bit of – as long as you don't binge.”
5. Be Competitive!
Compete with yourself. Your biggest competition is only you! The moment you try and compete with anyone else, it doesn’t work. I won a competition competing with 16 people, but deep down in my heart I was only competing with myself.
Maintain a logbook of all your exercise. I would workout 4 1/2 hours every day. After 30 days I incorporated running in the morning, afternoon and evening. For 20 minutes of every workout I would run. If I ran 2.7 km the first time I ran, the second time I'd make sure I’d beat the mark of 2.7 km. After two months, I could run 42 km a day.
Sachdev’s Top Tip: “Never doubt competition with yourself, because you can never cheat yourself. You have to start small, but think big.”
Featured Image: completewellbeing
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