Yogesh Chavan, Master Trainer at Talwalkars Better Value Fitness Ltd., says that progressive strength training and High Intensity Internal Training (HIIT) cardio helps improve muscle mass and more cardiac capacity. This in turn leads to an increase in BMR (Basal Metabolic Rate), the rate at which body burns calories at relative rest, which helps to reduce fat at faster rate. While training and doing cardio, the following eating habits should be followed:
- Proper ratios between Macronutrients (carbohydrates, proteins and fats) and Micronutrients (vitamins and minerals) should be maintained throughout the diet program as per the body type of the person
- Simple carbohydrates (fast acting carbohydrates), sweets, packed food items, fruit juices should be avoided
- Complex carbohydrates, fibre as well as first-class quality protein and right quantity of fat should be included
- Ample amounts of water should be consumed throughout the day
- Starvation, zero-fat and low protein diets should be avoided
“Workouts like Pilates, kick boxing, cycling and circuit training work best for weight loss”, says Namrata Purohit, celebrity fitness coach/instructor and the youngest trained Stott Pilates trained instructor in India. She also shares a simple but smart plan for future holiday binging, “If indulging, the best idea is to not eat more than one bad meal a day."
Photo credit: Namrata Purohit.
Celebrity Fitness Therapist and Nutritionist Neeraj Mehta advices, “The only way one can burn holiday fat is by exercising regularly for at least forty minutes. Divide your week’s schedule where you do three days each for cardio training and strength training." Regarding diet, he says, "Start your meal with a full plate of salad. This will fill you up so you won’t consume too much calories in your main course. Try not to include solid and liquid together. Divide your 3 big meals to 6 small meals and eat in equal intervals.”
Meena Vivekanand, owner, FitnessOne Group India Limited, “Weights are ideal for toning. Women and men both enjoy weight training as the benefits of the same are also seen (in terms of better muscle intensity and bone mass) as we get on in age. A diet that is scarce on carbs and fats and one that is high on protein and good fats is ideal while working on burning holiday fat.”