Cracking the fitness code with celebrity fitness coach Namrata Purohit

The vicious cycle of eating salivating foods and working out to burn fat will never come to an end Like every other year 2023 too was about sinful indulgence in an array of delectable dishes across cuisines It was also the year when health and fitness took centre stageNow with the arrival of 2024 itrsquos time to reflect on how close we came to achieving our fitness goals in the past year and make the right amends by redefining our fitness goals for 2024Setting fitness goals at the beginning of the year sets the right tone clearly defining what we should and shouldnrsquot be doing in the coming 12 months to ensure we stay fit Today a majority of our health and fitness actions are driven by suggestions we find on social media or celebrity influence However itrsquos necessary to have a guided approach to healthFor this very purpose Midday Online reached out to someone who has been a part of some of Bollywood celebritiesrsquo fitness journeys ndash celebrities who often inspire us to stay fit with their chiselled toned and nearperfect body posturesNamrata Purohit Pilates expert entrepreneur founder of The Pilates Studio and a celebrity fitness trainer for some of the Btown celebrities spills the secret to staying fit in 2024We also roped in a Dr Sangeeta Tiwari clinical nutritionist Artemis Lite New Delhi who tells us how we must plan our diet that perfectly complements our workout regime to ensure overall wellbeing Exercising for the body and the mindYour workout regime should ensure you stay fit physically and mentally ldquoPilates is one such kind of exercise that benefits the body and the mind I always say that when youre doing Pilates youre going to get strong like a warrior but youll have a lean long flexible body like a dancerrdquo says PurohitThe origin of this form of exercise traces back to the Second World War when a man named Joseph Pilates developed this form of exercise The trainer who herself was introduced to Pilates after suffering a fall from a horse says ldquoI had injured my knee and was looking for exercises that would help my knee recover in a painfree manner Thatrsquos when I fell into the lap of Pilates Four days into it for the first time in an entire year of trying everything else I could exercise without any painrdquoPilates is performed on various kinds of equipment like the reformer Cadillac chair ladder barrel and other Pilatesspecific equipment ldquoOn each piece of equipment you can do more than 1500 2000 different variations and exercises working the entire bodyrdquoShe adds ldquoIt will help you focus on your breathing ensure a full body workout and work on all aspects of fitness like strength agility balance endurance stability flexibility coordination concentration and morerdquoPurohit says that besides pilates one can and must also engage in a mix of different kinds of exercises like Yoga or strength trainingShe shares ldquoWhichever form of exercise you choose a mantra I ask my students to follow is that of KISSS Keep it safe simple and smart I always believe that your fitness regime has to be customised for you your body type and your goals It should be something that energises you and not drains you something that helps you to sustainably reach your fitness goalsrdquoThere is no onesizefitsall when it comes to working outWhen asked about some top exercises that one must practise every day this fitness trainer says ldquoI wish fitness would be that simple where just five exercises would be good for all but that isnrsquot the case I wouldnt say theres a onesizefitsall because everyones body type is different and every individualrsquos needs are different But in general if you want to stay healthy you must practice a combination of right exercising nutrition and sleeprdquoShe adds ldquoConcerning workouts you can practise a mix of cardiovascular endurance muscular endurance muscular strength Pilates and Yoga It all depends on what your goals are and what your body type isrdquoAll must understand their body type and requirements which can be helpful to design a personalised fitness routine accordingly This routine shall also be designed keeping in mind your stamina strength and also your whole dayrsquos routineAlthough many state that at least 45 minutes of workout is necessary Purohit states that given the fact that most people are busy and find very little or no time to workout ldquoEven a 30minute workout done right is good enough Even a 20minute Electric Muscle Stimulation which is done just twice a week is good enough especially for those who are extremely busy Further a 30 40minute moderateintensity or 20minute highintensity workout also can yield great results It depends and differs from person to personrdquoImportance of listening to your bodyAccording to Purohit listening to your body throughout your fitness journey is paramount Sharing an example of some of the celebrities she trains like Sara Ali Khan Kareena Kapoor Khan and Saif Ali Khan she says ldquoThey always listen to their body instead of pushing it to do something against its willrdquoldquoSara for instance when shes focused and working on her fitness regime she wont eat after a certain hour at night She also makes sure she doesnt miss a workout Even if she has an early shoot schedule she makes sure to squeeze in that workout before her shoot She listens to her body When her body tells her that she has worked a lot and requires rest she conveys the same to me So they all have slowly and steadily learned to listen to their body which I think is the biggest thing that one needs to learnrdquoCommon misconceptions about exercisingMany misconceptions surround fitness In Purohitrsquos observation there are mainly two which she highlightsldquoMany believe the more you work out the better which is a false belief The body develops and improves more when you give it the right amount of rest Rest is a very important part of a fitness regime which people often forget Its more about the quality than the quantity when it comes to exercisingrdquo she statesAnother misconception she observes is around diet ldquoMost people tend to eat less which is unhealthy for a body that works out People believe that if they eat less it will help them lose weight better Exercising and losing weight or just staying fit is also about eating right Eat enough quality food in the right quantity and you will yield better resultsThe trainer also says that many today believe that they can outexercise a bad diet ldquoYou canrsquot You have to eat right otherwise youre not going to lose weight no matter how much you work out ndash if that is your fitness goal Besides it is not just about the calories or the weight bad nutrition could be harmful to your overall healthFurther she also urges all to steer clear of misinformation or misleading fitness videos on the internet Most of us also attempt to tone our bodies like celebrities Commenting on this she reflects ldquoIt is important to know that for celebrities looking a certain way and having such toned bodies are a part of their job This is not to say that one must not take inspiration from them You must because the actors do put in a lot of effort to build that body and to stay fit however each body is different and we must not forget that You must do what best suits your bodyrdquoRight foods to eat for overall fitnessSeconding to Purohitrsquos take on the key role nutrition plays in one workout regime Dr Sangeeta Tiwari clinical nutritionist Artemis Lite New Delhi says ldquoComplementing your diet with exercise is vital for overall health Exercise enhances metabolism improves cardiovascular health supports weight management and contributes to mental wellbeing It works handinhand with a healthy diet to maintain muscle mass boost energy expenditure and promote vitality The combination of a nutritious diet and regular exercise creates a synergistic effect for optimal healthrdquoFor those trying to maintain a healthy weight Tiwari suggests consuming nutrientdense foods like lean proteins chicken fish tofu whole grains quinoa brown rice fruits vegetables healthy fats avocado nuts and hydrating foodsThese choices provide essential nutrients help control calorie intake and keep you feeling full Adopt a balanced diet with a mix of macronutrients carbs proteins fats micronutrients vitamins minerals and fibre Emphasise whole foods and limit processed items Tailor the diet to individual needs considering factors like age activity level and health conditionsTiwari suggests dividing your day into five meals1 Breakfast Wholegrain cereal with fruit and yoghurt2 Snack Handful of nuts and an apple3 Lunch Grilled chicken salad with quinoa4 Afternoon snack Carrot sticks with hummus5 Dinner Baked fish sweet potato and steamed vegetablesOn a parting note Tiwari says ldquoFitness goals should extend beyond just weight loss Prioritise goals related to strength endurance flexibility and mental health Aim for a holistic approach to wellbeing focusing on sustainable habits that contribute to longterm health A balanced lifestyle including regular exercise and a nutritious diet should be the main focus promoting overall physical and mental vitalityrdquo