Alia Bhatt Fitness Secrets

Blog by : Anushka Jain

Alia Bhatt is considered one of the most talented actresses of Bollywood, earning her name and success in only a few movies. Her acting skills are remarkable and so is her beauty. She has curves in all the right places and knows how to flaunt them. But did you know that wasn’t always the case? When she signed her first movie “Student of the Year” with Karan Johar, she was a really chubby teen. She used to weigh 68 Kg and had a ton of extra fat on her. She was not a gym person and neither did she ever compromise her food. But as acting in movies was her dream since she was four, she knew she had to get in shape in order to reach the top. When Karan Johar asked her to lose weight before starting the shooting of SOTY, it hurt her but she took it as a challenge. Her journey started from that very day. She went on a strict diet, worked out like anything. Within three months, she lost 16 Kg. And today, she is a fitness freak with a smoking hot body!

Let us find out how she went from the chubby girl to this fit diva. Here, we will not only discuss her fitness tips but also everything she follows in her fitness schedule – from her diet plan to her work out plan.

There are some things she always follows in order to stay fit:

  • Work hard: your goal should always be on your mind. For three months, Alia thought of nothing but wanting to lose 16 Kg. Her dedication, devotion and determination were unyielding. And it was all fruitful. The look on everyone’s faces when they saw her in her perfect curves in SOTY must have been worth it! Working hard is her mantra not only in fitness but also in her career. She shows the same dedication there, and we can already see the results everywhere, can’t we?
  • Listen to your body: she always listens to her body in terms of food. She does follow a strict diet plan but she also doesn’t starve herself. Whenever her body feels hungry, she gives it a little something. Whenever she is shooting, she carries tiffin with her that has egg whites, fruits, chicken, stir fried veggies and chaas.
  • Skip oil: Oil is your enemy when you are trying to stay fit. So, never include oil in your daily meal. Even in your rotis, add minimal oil or no oil. And you will see the change really quickly.
  • Cardio: want to lose extra fat really fast? Do a lot of cardio! Alia does cardio activities 40 to 50 minutes every day. She says if your extra fat doesn’t go away because of your diet, it will quickly burn because of your cardio.
  • Proper Rest: Exercising is important but so is proper rest. Alia tell us that if you don’t give your body time to recharge, you will exhaust yourself and end up making your body weak.
  • Drink a lot of water: She tells us the importance of water, suggesting us to drink plenty of water in order to stay healthy. It keeps us hydrated, recharges us, is good for the skin etc.
  • Proper timing: One of the things she strictly follows is the time of her meals. She has her breakfast, lunch and dinner at proper time. Especially dinner should be had at least 2 hours before dinner for proper digestion.
  • No sugar: Sugar is your second enemy when trying to lose weight. She tells us that she has a sweet tooth but she still resists herself from having too much sugar in anything.
  • Fibrous food: Alia asks us to give more weightage to fibrous food as it helps in controlling our blood sugar levels. It also lowers cholesterol levels and adds in achieving a healthy weight.
  • Exercise: Her last tip tells us to give full weightage to exercise. Set small and achievable goals but don’t take them lightly. Always give your best in any exercise you are attempting. Soon, they will get easy for us and we’ll start enjoying them.

Her fitness tips are unique and useful. But now comes a more important part of her fitness secrets – her diet plans. To keep herself as gorgeous as she is, she has given up her carbs, sugar, oil, junk food etc. But she never starves herself. Instead, she eats eight meals a day.

Let us see how she does that:

Breakfast: she believes in having a rich breakfast. It includes bread toast, cornflakes, a bowl of poha, and an egg white sandwich. Then, she takes her tea or coffee without sugar.

Mid-morning: a glass of vegetable juice and a fruit / an idli with a bowl of sambhar.

Lunch: she takes the Indian lunch – dal, roti and vegetables but without oil. She strictly avoids rice.

Mid-evening: she has any healthy fruit at this time with a tea or coffee without sugar.

Dinner: she has the typical dinner too – roti, dal, vegetables without oil, a small bowl of rice, a piece of chicken breast.

 

With a diet plan that healthy, how can she not have a body like that? It is a wonder how she is so dedicated to everything she does. But her favourite part hasn’t come up yet – exercising! Working out is the best part of her day. She can’t believe she didn’t use to exercise before. Now, she cannot manage a day without that. Mainly, her formula is a mixture of cardio, weight training, dancing and yoga exercises.

  • Work out: Running on the treadmill, weight training, altitude training, beach running, swimming, kick-boxing, dumbbell, push-ups, lateral pull-ups, bicep curls, triceps push down, crunches, back extensions, lunges, and squats.
  • Dancing: she loves to dance and spends her time dancing if she is not doing any work out on that day.
  • Yoga: Alia is very much fond of doing yoga. She believes it is the healthiest form of exercising. She is mostly inclined towards asthanga yoga. She is very good at it because of her strength and flexibility. She also likes to perform anti-gravity yoga like sirsasana. Other asanas she performs are: chakrasana, Bhujangasana, surya namaskar, pranayama, meditation etc.

 

Apart from all of these secrets, she also shares with us that it is okay to have a day of weakness. She also sometimes cheats her plans and has her favourite dishes like noodles, aloo fried cooked by her mother or chaat. But after that day, she also makes sure to get back on track the very next day by her detox diet – doodhi, juice, sprouts and lime water.

Alia believes that everybody can be brought to their right sizes and be fit. She also says that being your right body type is the key. It is not about having big biceps or washboard abs. She calls being fit the new sexy! Well, we do agree with her on that!

Even superstars have their moments of weaknesses but they always carry their dedication with them. If you were thinking till now that you cannot have a body like your favourite Badri ki Dulhania, then you’re wrong! After all, even she was just a normal chubby girl with big dreams. She found her way to fitness. You can, too!

Polycystic Ovary Syndrome: Basic to be understood

Blog By – Vaishali Khanna– BFY Faculty

PCOS is a common endocrine disorder.The primary lesion is unknown.Patients have a steady state of relatively high estrogen,androgen and Leutinizing Hormone(LH) rather than fluctuating condition seen in ovulating women.Increased levels of estrone come fro conversion of ovarian and adrenal androgens to estrone in body fat(in obesity cases).The high estrone levels are believed to cause suppression of pituitary Follicle Stimulating Hormone(FSH) and a relative increase in LH.Constant LH stimulation of the ovary results in anovulation,multiple cysts and theca cell hyperplasia with excess androgen output.

In addition,there is insulin resistance leading to high levels of insulin in the blood which further leads to weight gain and obesity.

 

It is very important to distinguish between PCO (Polycystic ovaries) and PCOS (Polycystic ovary syndrome).Having PCO does not necessarily mean you have PCOS. A syndrome is usually defined as a pattern of symptoms belonging to particular disease.Medical studies using ultrasound have found that around one in four women has polycystic ovaries(PCO),but most of them have none or few of the other symptoms associated with PCOS.

  • Excess hair on the body(Hirsutism)
  • Acne and other Skin problems
  • Scalp hair loss
  • Irregular or missed periods
  • Heavy periods
  • Fertility problem
  • Insulin Resistance
  • Weight issues

Even if specific symptoms are not causing an immediate problem, PCOS can have significant long term effects,including diabetes,heart disease and endometrial or breast cancer.This happens because of unopposed estrogen secretion.

In addition they show hyperinsulinemia and insulin resistance which leads to early onset diabetes type II and therefore hyperlipidemia and its complications.

Sapna Vyas Patel- #FitWomenSeries

Niyathi Rao

This Reebok certified fitness trainer cum weight loss expert once used to weigh around 86kgs when Sapna Vyas Patel was just 19. Within a span of a year, she turned into 53 Kgs all by following a healthy diet plan and exercises that include walking cum weight training. Since then there is no looking back for her, in fact, she chose to inspire and provide free guidance to others, struggling with weight loss issues, through the media platforms like Facebook, YouTube and Instagram.

“I was 86 kgs initially and then came down to 53 kgs in a year’s time. I lost 33 kgs. Even when I was fat I was very happy in my own skin. But, I was perceived more than my age and deep down somewhere it created a feeling of hurt. I didn’t like when once a stranger assumed me to be the mother of my niece and I was just 19. Such small incidences created the turmoil within. I chose not to accept the thing I could change.”
She has helped people get fit. Also she is a source of motivation for all youth to be responsible for the body.

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.

Deepika Mehta- The Vogue Woman #FitWomenSeries

By Niyathi Rao

Featured in the famous Vogue Magazine as one of the 3 women redefining beauty ideals in India, Deepika Mehta is a well-known yoga teacher and fitness expert. She has trained a lot of celebrities including movie stars, top industrialists, and models. She is an authorized Ashtanga Yoga teacher and a certified professional from the ACE (American Council on Exercise). Her inspiring journey and dedication towards fitness are simply unparalleled.

In 1997, a near death rock climbing accident had the doctors tell Deepika Mehta that she would never walk again. Not one to allow obstacles to deter her spirit and enthusiasm for life, she sought after alternative approaches and found the age old Indian discipline of Yoga. Practicing meditation and pranayama, Deepika then dove herself deep into years of education and practice and seeking alternative healing techniques. She initially went to the Sivananda Yoga Kendra in Kerala, where she did her Teacher Training. From there she was led to the practice of Ashtanga Yoga and to meeting her Guru,Shri K Pattabhi Jois in 2002.

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

Now a well known yoga teacher and professional fitness expert, Deepika lives in Mumbai, India where she teaches regular classes in Bandra. She also has clients (individuals and corporates) all over the country. She helps them achieve ultimate mind and body experiences with Ashtanga Yoga, diet and lifestyle advice, and has helped them arrive at their goals.

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.

NATASHA NOEL #FitWomenSeries

By Niyathi Rao

From having a troubled childhood to finding her peace in yoga, and becoming a yogini, a dancer, a health enthusiast and a lifestyle blogger, NATASHA NOEL’s journey was hard but every time she fell, she stood back strong.
By the age of 17, Natasha had started dancing. But when she was in the second year of her college, she had a major fall. Despite being advised a week’s rest, Natasha went on to dance because she hated the very idea of resting or merely walking. After all, there was so much to do, so much to achieve, she thought. Unfortunately, that didn’t go too well for her as she tore her meniscus and corneal muscles and had liquid in her knee and had knee cap tears as well.
She gained a lot of weight and had to deal with the additional torture of stretch marks and cellulite. She couldn’t exercise, so she gave up junk food and started eating healthy.
And this is when she started teaching herself yoga. She bought books, saw videos and finally got a certificate as a yoga teacher after learning it professionally.
Today, she not only practices yoga but also teaches dance yoga to people. Her Instagram posts are full of positivity and are a sweet reminder that if you fight for yourself, life will fight for you too.

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.

 

Nidhi Mohan kamal- Fitness guru #FitWomenSeries

By Niyathi Rao

Nidhi Mohan Kamal is a very reputed name in the fitness circles. She is the director of NidSun.She’s a Food scientist with a Food and Chemical engineering degree and specialization in Nutrition. A expert with an overall work experience of 11 years and handling Fat loss and body shaping needs since 2007. She has been personal training many special needs clients one and one. In terms of fitness and exercise she has been working out last 17 years and has learnt Functional, weight training, Yoga , Pilates and various dance styles like Ballet, belly , salsa and bhangra.

Besides running their body shaping clinics in Delhi, She is also writer with regular columns and blogs on food, fitness and nutrition in many publications like Times of India, Asian Age , Urban Melenge and many online portals etc.
She posts workout videos and motivational posts on instagram. Also she is a Puma certified trainer.
She is one amazing fitness expert.

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.

India’s first women figure champ – Rita Singh #FitWomenSeries

By Niyathi Rao

Rita Singh-Many years ago, women were not much into weight training.But now, the benefits of weight training have been realized and more and more women are getting interested and reaping the benefits of it.

With opening of more gyms and education in fitness as well as opening of the competitive world, it is the beginning of an altogether new era.
Fitness was not new considering she knew Bharatnatyam,swimming, skating and ran a lot.
The Bombshell Fitness Camp under the guidance of Shannon Dey who specializes in women fitness furthered her intensity towards goal and bodybuilding.

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

The right combination of cardiovascular, strength training and resistance exercises along with proper nutrition and rest with loads of patience and a never give up attitude is the only way to get there.
There is no short cut and you cannot fake strength.
In her own words- . Being an awesome combination of feminine beauty and muscles, representing the fascinating strength in a woman, I could relate to it with all my heart and I knew this is where I belong and this is what I want to achieve.
Techniques like MTUT(Muscle time under tension) worked wonders for her and she found herself growing more.
She is an inspiration to all women to take up bodybuilding on a serious note.

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.