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Blog by – Plaban Pratim Saikia

Prashant Sawant is a well-versed name in the fitness and training sector. But no one expected Prashant to do well in life, leave alone make a name for himself. Growing up in a 10 ft-by-10 ft room in a Dahisar chawl along with nine others in his joint family, career planning or guidance were concepts alien to Prashant and his two brothers. Since childhood, he was considered as an ‘average’ student by family and tutors. His father worked in a small, machine parts workshop and expected his sons to do the same. Little did he know that Prashant was soon to change the traditional norms.

After his standard 10, Prashant was enrolled in a nearby Goregaon college but soon dropped out. His father then enrolled him in Industrial Institute Training(ITI) in Borivali. Incidentally, Prashant passed with distinction in the course and attributed the discipline in his life to the course. It was during this phase that Prashant got affined towards physical fitness and joined a local Gymnasium.

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What started as an experience became his passion. Due to good physique, he was offered a part-time job as a fitness trainer in another gym, though on a meager salary. Prashant decided to take the risk and against the objection of his father, he took the job. Prashant reasoned that he would change his occupation later if he was not paid well.

Due to the posh locality of the gym, Prashant got acquainted with several A-listers of Image result for prashant sawantshowbiz. The exposure that he got in the Bandra gym convinced him about the prospects in the field of fitness and to master the skills in the field he did a three-month course in fitness from the LM Fitness Academy in Bandra. He started to train a handful of celebrities and soon he met his most high profiled trainee- Shah Rukh Khan. Shah Rukh Khan would take Prashant to his film shoots as a personal trainer. Prashant himself was very instrumental in helping Shah Rukh Khan achieve his toned physique for Om Shanti Om.


Prashant maintains a very strict diet for himself. He believes until a person is disciplined with his diet, maintaining a fit body is tough. Prashant starts his day at 7:30 am with black coffee followed by a protein shake. After that, he goes to his regular training sessions in his gym. His breakfast usually consists of omelette made of egg white and a slice of brown bread. Other than that, he sometimes has an egg and oats pancake without any sugar. Breakfast is followed by another cup of black coffee, which is also his favourite beverage.

Lunch is usually followed at 2 pm and depending on the day, either of vegetarian or nonvegetarian is cooked. It would usually consist of veg or cottage cheese sandwich and on other days it would be a chicken sandwich with brown bread. Prashant who works out in the evening as well consumes boiled sweet potato and protein shake as a snack.

Lastly, he eats his dinner by 9:30 pm. Dinner usually consists of cottage cheese salad. On the days when he eats non-veg, his dinner usually consists of grilled chicken or chicken sandwich. After dinner, he forbids his indulgence in other activities and prefers a good night’s sleep as he believes sleep is as much important as physical training.

Prashant Sawant has shown that with proper dedication, one can achieve immeasurable heights in their field of work. Nobody expected Prashant to do well in life, but here he is, trading his skills among the most celebrated personalities. When asked what does it takes to succeed as a trainer Prashant said “ Patience, talent and hard work”.

Know more about us at http://www.bfysportsnfitness.com 

BFY provides training for Personal Trainers and courses in Sports nutrition and Diet in cities like Mumbai, Delhi, Kolkata, Ahmedabad, Hyderabad, Chennai, Bangalore, Pune, Dehradun, Jaipur, Lucknow, Gurgaon.

BFY also provides Placements Services in India.

5 things a fitness trainer wished you knew about fat loss

Blog by: Suryakant Tripathi

If you’re new to fitness, and fat loss is your goal, it’s easy to fall into the trap of eating too little, and training too hard in an effort to tone up. But actually, slaving away at the gym five days a week could dent, rather than increase your progress.

Just ask Michael Chapman, head trainer at F45, the boutique London fitness studio which specialises in killer (and fat-burning) team-based functional training workouts, beloved by Instagram fitness stars like Clean Eating Alice and Zanna van Dijk. He shares the five keys things everyone needs to know about working out and fat loss – especially if they’re new to fitness.

  1. HIIT the gym

If you’re looking for the ultimate fast and efficient way to burn fat, look no further than High Intensity Interval Training. Despite the abundance of evidence detailing HIIT’s fat loss benefits, many people still turn to the treadmill for a long, steady run. Sure, endurance exercise in a steady state is great for fat burn, but let’s get real, who has the time to be working out for an hour, and what’s more, who’s going to stick to an exercise routine that involves long, tedious sessions on a treadmill?

HIIT Training involves short bursts of exercise at 100% intensity; which will send your cardiac output skyrocketing, followed by short rest periods, allowing you to catch your breath ready to go hard again next time round. This type of training has been found to increase your resting metabolic rate for the following 24 hours after your workout, meaning those calories will be burnt up at a much faster rate!

What’s more, it’s more fun than steady state cardio. Mix up your routine; whether you choose to swim, run, cycle, do a body weight routine at home, or design yourself a circuit in the gym, make it fun and make it HIIT. You’ll quickly start to see results and it will keep you committed, which of course, is the key for successful fat loss.

Ed’s note: Be sure not to do more than 4-5 HIIT workouts in a week – as this can be tough on your body and your joints – especially if you’re new to working out!

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  1. Accountability is key

If you’re embarking on your own fat loss journey, or attempting to make a lifestyle change, don’t go it alone. By training with your partner, a friend or a PT you are committing time and effort to someone other than yourself, helping each of you to remain accountable to your goals.

Life can throw some curveballs at us all, and added stress can force us to place our own health as an afterthought.

In the best selling book “The Willpower Instinct” by Stanford Professor Kelly McGonigal, a link is explored between willpower being depleted by stress, and the statistical probability of you ‘falling off the wagon’ and bingeing.

By acknowledging the risks and taking preventative steps you’re guaranteed to increase your probability of success.

  1. The Energy Equation

At the very basic level, weight loss is simple maths.

In order to lose weight, energy expenditure (the energy expended whilst at complete rest, the energy required to digest and absorb food, and the energy required to perform physical activity) must be greater than energy intake (what we eat and drink every day).

Similarly, in order to gain weight, energy intake must exceed output, and to maintain weight, we must find that balance between the two.

However, this equation doesn’t mean that so long as you are doing enough exercise you can live on junk food! People who fit into the definition of ‘metabolically obese normal weight’ or ‘skinny fat’ are those that may look healthy on the outside, but have a poor diet. Individuals who fit into this category are more at risk of Type 2 Diabetes and heart disease, so it’s important to think about nutrition and eating wholesome foods that will fuel your body right.

  1. Eat!

The old ‘abs are made in the kitchen’ quote you see floating around every fitness page on Instagram is pretty spot on. People with an aim to lose fat find it hard to grasp that eating regularly is a successful tactic for long term fat loss. However, eating smaller, nutritionally balanced meals on a regular basis will help to avoid unhealthy snacking, will control blood sugar levels and will ensure your metabolism stays at its peak.

  1. Get some Z’s.

A good night’s sleep is great for many reasons, but a regular sleeping pattern is a significant factor in successful fat loss.

Studies show that a bad sleep routine have been linked with significantly increased risks of developing heart disease and diabetes as well as measurable suppression of your immune system.

Aside from this, sleep is crucial in normal function of all metabolic processes and plays an important part in regulation of your parasympathetic nervous system (i.e. the signalling system your body uses to maintain normal bodily function) – which controls digestion, stress levels, body temperature and hormones.

Know more about us at http://www.bfysportsnfitness.com 

BFY provides training for Personal Trainers and courses in Sports nutrition and Diet in cities like Mumbai, Delhi, Kolkata, Ahmedabad, Hyderabad, Chennai, Bangalore, Pune, Dehradun, Jaipur, Lucknow, Gurgaon.

BFY also provides Placements Services in India.