Ranbir Kapoor’s Workouts and Diet Plans

Ranbir Kapoor has personal trainer Pradeep Bhatia to thank for his physique. Bhatia has been training RK for three years now and was introduced to the star by his mom, Neetu Singh whom he trained for a while.

Ranbir Kapoor With His Trainer Pradeep Bhatia

Special needs

“Ranbir has no time to visit a gym regularly due to his erratic shooting hours. He was looking for a personal trainer who can be with him on a full time basis.” Pradeep travels to all the actor’s shoots and makes sure he doesn’t miss his workouts and eats right.

Details

Ranbir Kapoor works out at Sanjay Dutt’s gym six days a week for about 45 minutes to an hour and 15 minutes. Pradeep offers details about the actor’s workouts. “ Ranbir does hardcore gymming and isn’t too fond of swimming or yoga. He likes working on his chest and back but cringes when he has to work on his legs as he finds it painful. He likes to listen to music while working out.

DAILY WORKOUT

Includes a cardio for five to 10 minutes to warm up. Ranbir concentrates on different body parts — chest and back, shoulder and legs, biceps — on different days. He also does kickboxing once in a while.

DIET PLAN

Pradeep calls Ranbir “a foodie” but with “less appetite”. He keeps a close watch on Ranbir’s diet and has given him the following diet chart.

BREAKFAST: Milk with cornflakes and a banana/Egg white omelette and brown bread toast with a glass of fresh juice. Black/espresso coffee.

LUNCH: Tandoori chicken with daal and two chapaatis.

DINNER: Grilled salmon, fish, and chicken.

ON THE SETS: Fruits and juices, green tea and Darjeeling tea.

SUPPLEMENTS: Multi- vitamins and whey protein shakes twice a day — after workouts and after dinner.

WEAKNESSES: A weakness for a soft drink he endorses. A slice of cake, every now and then.

OTHER STAR CLIENTS

Pradeep who recently opened a gym at Vikhroli has also trained host of stars like Katrina Kaif, Arjun Rampal, Lara Dutta, Anil Kapoor, Rishi Kapoor and Neetu Singh.

The Smart Way to Manage Diabetes

Arecent theory on thrifty genes (genes that help store fat) suggests that a large section of individuals have an evolutionary adaptation that may not adjust to modern lifestyle. Which means that their genes may be contributing to the excessive storage of calories and may actually be responsible for lifestyle diseases such as diabetes.


Of course, with less or no physical activity thanks to a sedentary lifestyle and a proclivity for high-fat-and-cholesterol food, the risk of developing diabetes becomes even higher. Which is why a healthy diet plays an important role in keeping diabetes under check.

Good nutrition

Complex carbohydrates:
People with diabetes need to know which type of carbohydrate they can consume. Complex carbohydrates take longer to be broken down into glucose. Complex carbohydrates are considered to be good energy sources. For instance, whole-wheat chapatis or whole grain breads, whole-wheat pasta, ragi, brown rice, beans, oats and greens.

Dietary fibre:
Dietary fibre, particularly soluble fibre like beta glucan, helps to slow the absorption of sugar and keeps blood sugar from rising rapidly. Doctors recommend that 20-30 per cent of one’s daily fibre intake should come from soluble fibre. Rich sources of dietary fibre include whole grains, oat bran, ragi , brown rice and legumes.

Protein:
This is the quintessential nutrient for people with diabetes. Doctors suggest that protein should make up 12-20 percent of a diabetic’s daily diet.

Trans fats:
They are produced as a result of hydrogenation of vegetable oils. The unchecked use of saturated and trans-fatty acids increases bad cholesterol and causes arteriosclerosis. A person with diabetes must keep the amount of saturated fat and trans fats in his/her diet to a minimum.

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