Yash Birla Refutes Misconceptions/Myths About Working Out

FITNESS MYTHS DEBUNKED by Fitness enthusiast Yash Birla

There’s a quick fix out there somewhere: When you find it, please let me know. This is just pure wishful thinking. But before you decide to hit the gym and pump iron with full gusto, you need to be aware of some truths and disregard common myths doing the rounds.


Weight training makes you big; aerobic exercise cuts you up
Weight training enables one to stress existing muscles. This forces the muscle fibres to adapt by getting bigger and stronger in time. Aerobic exercise is generally meant to improve cardiovascular efficiency and improves the body’s ability to uptake oxygen but does not help in building muscles in the way strength training does and hence does not raise basal metabolic rate or get rid or the ‘after burn effect’. In the long run, weight training is more efficient than aerobics for burning up calories.

High repetitions make your muscles harder and more cut-up
If you can perform more than 15 repetitions in general, it simply means the load is not sufficient to force the muscles to adapt. Higher repetitions will only help in giving a pump but for strength gains ideally 3-7 reps are best and for muscle gains 8-12 reps are ideal. The only way that high repetitions would make a muscle more cut-up is if, by doing a higher number of reps, your body as a whole was in negative energy balance, and you were burning more calories than you were ingesting. The truth is, heavy weights, lifted for 5-12 reps per set, can build rock-hard muscles. You just have to get the fat off them to see how hard they are.

Training with weights causes your muscles to get tight and hinders flexibility and consequently athletic performance
Weight training when done properly will in fact increase flexibility. People who have consistently followed a weight training programme have not only built a strong physique but also enhanced their flexibility and performance like Martina Navratilova (tennis), Evander Holyfield (boxing), Madonna, Melvin Anthony (bodybuilding) to name a few.

If you stop working out, your muscle will turn into fat
Muscle is made up of individual cells — living, breathing cells that undergo all kinds of complex metabolic processes. Fat cells are simply storage sites of lipids. If you stop working out and stop applying resistance to your muscles on a consistent basis, they will simply adapt to the new condition. In other words, they’ll shrink.

Women will become huge if they weight train
Firstly, women do not produce high amounts of testosterone that is necessary to develop that degree of muscle mass, and secondly, most women do not possess the amount of strength to lift enough weights and furthermore eat enough to assimilate that much muscle mass.

Taking steroids will make you huge
Not true. Strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most steroids allow faster muscle growth through greater recovery, but this is possible only if the muscle is stimulated in the first place and given the right nutrients in the right proportions. Without food to build the muscle or training to stimulate it, nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.

One needs exercises to work on lower abs to reduce a pot belly
First, there is no such thing as lower abs. The sixpack you’re going for is actually one long muscle, called the rectus abdominis, that extends from below your chest to your pelvis. To work your abs, you should do exercises to target all four muscles — the rectus abdominis, internal and external obliques and the transverse abdominis. Secondly, doing crunches will not help you get a sixpack if you have a layer of fat over your abdominal area. In order to the see the muscles; you must reduce your body fat.

Stretching before exercise reduces injury
Before exercising vigorously, your muscles and joints should be warm and limber. However, light exercise does this more efficiently than deep stretching and is less likely to result in injury. Stretching before exercise may actually increase the risk of injury. In fact, it is better to stretch during and after completing your workout.
- Yash Birla
Source: TOI

Chitrangda Singh Recommends Cardiobased Exercises For Women For a Toned Physique

BOLD AND BOOTY-FULL

Chitrangda Singh is not a size zero but has one of the most desirable bodies. She owes it to doing things in equal measure

Of the many enviable beauties in Bollywood, very few match up to the sultry allure of Chitrangda Singh. This 35-year-old mother of one has a slender, well-toned frame. Her mantra for a fit mind and body isn’t out of the ordinary. She sticks to a typical diet and exercise routine, and steers clear of new-age crash diets. She isn’t a fitness junkie and won’t be found sweating it out in a gym three hours a day.

She exercises four times a week, with gaps for weeks while she’s travelling or shooting. Chitrangada explains, “I’m not an exercise junkie but definitely an enthusiast. I like to try out different combinations of aerobics and cardio exercises for a wellrounded workout. I’m not fanatical about a regimen or schedule. I try to be regular and dedicated and when I have a project, I like to get into shape for it, but it happens over a course of a few months, on and off.”

SPORTY KIDS

“Thanks to my Army background, my father made sure we were involved in some sort of sports. He would wake us up in the wee hours and we’d head out for tennis or a jog, but my favourite was always swimming. My dream body is not a skeletal size zero but a beautifully toned swimmer’s or diver’s body.” Always a bit of a plump child, Singh didn’t really consider her weight an issue until modelling came her way. “I wasn’t fat but I was plump,” she says. “Once I started working, it was required of me to maintain a fit body. When I started work on Hazaron Khwaishen…, I realised my body needed a slight do-over. It didn’t bother me but I knew I had to get into shape.” There hasn’t been a substantial difference in weight since then, she has come down to 55 kg from 57-58 kg. “The drop in dress sizes has been more drastic, I used to be a UK 8 or 10 and am now UK 6,” she says. For Desi Boyz, she had to wear a lot of fitted dresses. “This didn’t require me to lose weight, but sculpting was important. Arms became a high priority,” she says. Her stamina has increased substantially. “Earlier, I used to take many breaks on the treadmill, but now I can go on for 30 minutes continously,” she says.

GETTING STARTED

After wrapping up Desi Boyz, Singh’s trainer Promod Dadlani, designed a workout to target problem areas. The regimen lasts an hour and fifteen minutes. Dadlani gives cardiobased exercises that last 40 minutes and include running, cycling or working on the cross trainer. “She gets bored easily, so I have come up with a range of exercises,” he explains. To avoid excessive muscle development, Singh trains with minimum weights but keeps a high repetition cycle — about 30 to 40 reps per exercise.

They focus on upper thighs and calf muscles. “These are my problem areas. I like to have shapely legs,” she says. “The impact of low weight-high repetition is higher for my body type and it’s got the result I was expecting. Women don’t have a high musculature so to maintain a toned physique, cardiobased exercises work well.”

WARM UP

Chitrangda chalks in a workout first thing in the morning, so it’s essential to get her pressure up and running before strenuous exercises. A jog for 10-15 minutes or cycling, or substituting either for a cross trainer does the job. She also does basic stretching exercises with one or two sets of light weights on her legs to warm up.

PROBLEM AREAS

The average duration of cardio is 40 to 50 minutes. “We also work on individual areas such as the upper body, triceps, biceps, back, hips and legs. Squats, lunges, step-ups, legpress, leg-extensions, and legcurls are great for the lower body. She does these with weights and 30 to 40 repetitions,” says Dadlani.
» Squats and lunges with 30 kg.
» Step-ups with 10 kg.
» Leg press, extensions and curls for toning hamstrings with about 75 kg.
» For upper body and arms, 3 kg dumbbells suffice.
» Cool down is a few stretches to make sure the body isn’t sore later.

Dadlani insists on correct posture while performing squats. Do not bend your back forward as you squat. Also, hip and leg should be at a 90 degree angle from each other at all times.

EATING RIGHT

Never a foodie, now more than ever, Singh keeps a tab on what she eats. High on protein and low on fat, her diet consists of fish, lean meat, fruits and nuts. “For breakfast,” she says. “I usually have an egg white sandwich, oats or nuts. I love fish so I have it grilled with vegetables and with bajra roti, brown rice or bread for lunch and dinner. After workouts, I snack on fruits, Oreo shakes or Twix bars. I indulge in my favourite fried eggs and bacon once a week.”

Omega 3 fatty acids oils are healthy, so she has a steady consumption of nuts and olive oil. Singh has five meals a day — three big meals and two snacks — at three-hour intervals.

Dino Morea Shares His Workout Fundas-No Complicated Fitness Regimes or Diets

WHILE he's had a six-pack since as long as we can remember, actor- entrepreneur Dino Morea has never been one for complicated fitness regimes or diets. And his definition of keeping it simple is roughing it out on the soccer field. The actor, who was a judge on a fitness show organised by a gym recently, shares his love for fitness:


Workout fundas

I play basketball and football twice a week for a couple of hours. So, sports comprises a major part of my workout. The rest of the days I visit the gym, where I do a lot of strength training. I also do balancing exercises on a regular basis. In fact, I have tied a rope to a tree in my garden. Everyday, I try to climb the rope, which is also a form of workout. When I was a kid, my father used to make me participate in all kinds of sports. I played tennis professionally till the age of 13, and then switched to basketball. I was also into athletics, football and hockey. So, fitness has been a part of my life since childhood.

Being a sport

Fitness is important for each one of us. It keeps your mind and body healthy. And it gives us urbanites a sense of discipline, because it’s always a challenge to incorporate fitness in our busy schedules. It also helps us unwind. When I play a game of football, my mind is totally on the game. It just drives away all the mental stress and pressure. For those who find going to the gym and exercising a drudgery, sports is the perfect option.

No diet dilemma

The concept of dieting didn't exist in the time when I was growing up. My parents told us to eat everything. I am a firm believer in moderation. I indulge in chocolates once in a while without any guilt because I know that I am going to burn off those extra calories once I hit the football field. The notion of ' size zero' is utter crap. You will die if you have a size zero body. I believe that an athletic body is what you should aim for since it facilitates faster movement. When I read about some of the modern diets, I just can't stop laughing.

Massage mantra

I meditate at times, and also love getting massages. A full body massage is a great way to relax your muscles. It helps me rejuvenate after a tiring day on the sports field. A good massage calms me down, not to mention that it makes me feel pampered (smiles).

Bipasha Basu's Diet and Workout For a Bikini Fit Body

Despite being a fitness freak Bipasha did not want to leave any stone unturned to look her best in a bikini in Players. She improved her diet and workouts 3 months in advance as she wanted to look really toned in her bikini scene. Bipasha has already worn a Bikini in Dhoom 2 and now wears a two-piece for a film five years after.


“I did not follow a different diet or workout regime to look perfect in the bikini, as I stay fit all year round. I only went on a strict, high-protein diet for some time and increased the intensity of my cardio workouts.”

Bipasha is said to have plans to launch another workout routine on how to get a good beach body. Find details of Bipasha's first fitness dvd 'Love Yourself' here

Bipasha’s bikini diet

Egg whites in all forms

Mushrooms and broccoli

Steamed fish with less salt

Snacking on nuts, apples and drinking several cups of green tea

And last but not the least, six weeks of rigorous discipline

Bipasha Basu wears a two-piece for Players five years after she did Dhoom: 2

The last time Bipasha Basu flaunted her bikini bod was in 2006, for Dhoom: 2. Five years later, she is donning one again for Players. The actor says, “I’m a beach bum and I love hanging out in the swimming pool, so I’m very comfortable wearing a bikini. My only concern was that the scene should be shot well, and the cinematographer Ravi K Chandran took care of that.”

The scene was shot in Wellington (New Zealand) in freezing cold water. Bips adds, “After the scene was done, the chief assistant director, Tinu, gave me a plate of muffins and Sikandar Kher and Omi Vaidya took me out for pizza, so it was worth it! We were supposed to shoot this scene on the morning of Abhishek Bachchan’s birthday, so I missed out on the fun the night before. I went out with them for a little while and came back sulking, as I had to be up early. The rest of them continued to party, though.”

The Bengali bombshell says she tried on several bikinis for the scene, but ultimately chose one from her personal wardrobe. She adds, “I did not follow a different diet or workout regime to look perfect in the bikini, as I stay fit all year round. I only went on a strict, high-protein diet for some time and increased the intensity of my cardio workouts.”

Recalling her Dhoom: 2 days, Bips says, “At that time, I was just thin. Today I am fitter and curvier. I programmed my workout to attain the perfect beach body. I was trained by Paul Britto, who has been my trainer for years.”

Bipasha Basu's Bikini body fitness, Diet that Bipasha Basu followed for a Bikiti fit body, Bipasha Basu's workout to attain Bikini body.

John Abraham's Diet and Workout Regime Pre and Post Force

Post his beefed-up look in Force, John Abraham works out just as hard to tone down his mega muscles and sport a lean, mean, fighting machine look. This is how he’s doing it

John Abraham's Force Look

While John Abraham has always had one of the best bodies in Bollywood, gearing up to be the bulked up fighting machine in Force took superhuman effort. The actor had eight months to beef up for the film and then had to return to his normal body size immediately after for his next project. This extreme change was overseen by his trainer Vinod Channa, who monitored his diet every day and varied John’s workouts to suit him.

It was no easy task. John talks about the rigours he put his body through, “I’ve grown up as a lean kid and I like the element of size. I weighed about 85-86 kilos before Force. I went up to 96 and now I weigh in at about 86. In terms of fitness, I can’t benchmark myself against anyone in this industry.”

John’s body type is ecto-mesomorph (long limbs, good endurance) and his diet and workouts were planned accordingly. His trainer Vinod says, “We had eight months to gain 8-10 kilos of muscle weight. I increased his carbohydrate and protein intake. You don’t need to put in more time working out if you practise the technique perfectly. Most people wrongly tend to put weight on joints, instead of the muscle.”

MUSCLING UP

An actor’s day is usually brimming over with commitments that result in long hours, but John was careful to never skip his workouts. Even if he had to do it at midnight or even later, he was committed to attain his target. As he jokes, “Working on the body is a full-time job. A high-end car requires high-end octane fuel. I’m a vegetarian but I eat egg whites and fish as my body, at 95 kg, needed 200 grams of proteins to stay alive.”

It’s fascinating when he talks about the difference between then and now. He says, “I consumed about 25-30 egg whites a day, now I eat about six-seven. I could do 1,200 leg presses, now it’s about 500-600. At one shot, I could do 150-200 pushups very easily, now it’s about 80-90. The day I finished shooting for Force, I ate biryani that was meant for seven-eight people! Now my diet has dropped to a tenth of what I consumed during Force.” Vinod adds that when John would work out, he would stand on the weights to intensify their impact, astonishing the others at the gym.

JOHN ABRAHAM’S REGIMEN PRE-FORCE:
Workout Regime John Abraham Followed to Achieve the Force Look

Vinod says, “To get the body you desire, 60 per cent depends on the diet and 40 per cent on the workout.” John burnt 6,000-7,000 kilo-calories and so needed a high protein, high carb diet. Vinod ensured that John got his proper dose of multivitamins, proteins and supplements which, if ignored, result in sideeffects like constipation and gas. “No steroids,” he says. They worked out for six seven days a week for Force.

John used to work out two body parts a day. Chest and triceps one day; back, the next. It would be followed by shoulder and biceps and then legs, twice a week. The actor would run for 20-25 minutes after the workout. Four sets of each exercise with 10-12 reps each. Each body part had four-five variations.of the exercise.

JOHN ABRAHAM’S REGIMEN POST-FORCE

It took John only a month to return to his original body weight and it was done systematically. Now five sessions a week suffice. The weights have reduced and so has the diet. Now it’s down to four-six egg whites, protein is limited to two scoops and the taboo list doesn’t change. As Vinod says, with appropriate guidance and discipline, the body is ready for sculpting.

JOHN ABRAHAM’S SPECIAL DIET FOR THE FORCE LOOK

» Oatmeal for breakfast

» 25-30 egg whites (12 in the morning, 6-7 for lunch, rest for dinner)

» 3-4 slices of steamed fish

» Pasta (for the carbs quotient)

» Whey proteins

» Salad (proteins)

» Bajra/ jowar/ nachni rotis (lunch/ dinner)
On the taboo list were maida, oil, rice and sweets. In fact, John can’t even remember the last time he ate ice-cream!

Find here: John Abraham's Fitness Regime To Get The Force Body/Look

Sarah Jane Dias Works Out at Least 3 Times a Week

‘I listen to my body’ ...says Sarah Jane Dias, who doesn’t overeat despite food being a weakness

MY EXERCISE REGIME

I try to squeeze in enough time to workout at least three times a week. A mix of cardio and strength training are a must for my body type. I also try to include yoga at least a couple of times a week. It is like an internal work out as well. Just to mix things and keep my work out interesting, I do boxing and kickboxing as well sometimes.

MY PROBLEM AREAS

My weight is pretty much under control but I find that if I do put on weight, it tends to be around my stomach and hips. Stomach and hips are areas that require nothing but cardio exercises, so that’s what I tend to focus on for these areas. I find boxing and kickboxing extremely effective for these areas.

MY STRENGTHS

I’m not really one to show off, but I would count on my legs as my strength. I’m not fanatical about my weight, but it definitely is important to me. Being fit and healthy is far more important than being skinny.

MY DIET

I am a non- vegetarian, but I eat good amounts of fruits and vegetables. I don’t have any particular diet that I follow, I eat almost everything, but am just careful about the quantity. Food is a weakness but I listen to my body and don’t overeat.

Ideal celeb body (male) Dino Morea because he’s not too bulky, not too lean, just right.

Ideal celeb body (female) Bipasha Basu for sure! She has an extremely toned, fit, yet feminine body.

Neha Dhupia is On a Macrobiotic Diet - Know Her Exercise and Diet Regime

MY EXERCISE REGIME

My workouts comprise indoor and outdoor routines with a mixture of cardio and weight training thrice a week. I also play squash and often go for a swim. Both are great forms of cardio that not only make you sweat but also help you disconnect from the woes of the world and help you focus on what you have at hand, thereby improving your ability to concentrate and maximize your output.

Playing a sport or swimming helps maintain the interest level in a workout and adds to the fun element. I also practise yoga, something I’ve been doing for many years. You need to have a balance in your workouts as cardio helps build stamina and yoga helps provide the necessary balance and overall wellbeing.

Neha Dhupia

MY PROBLEM AREAS

My curves. But I always use them to my advantage since I don’t believe in size zero.

MY STRENGTHS

While I enjoy sweating it out in the gym. I believe my strength lies in my attitude. When I work out I always feel it is mind over body and because of that I’m always able to push myself a little more.

MY DIET REGIMEN

I am currently on a macrobiotic diet which is 80% organic. I don’t eat anything that comes out of a can. I eat freshly cooked vegetables, fresh fruits and consume freshlymade fruit and vegetable juices. I tend to stay away from red meat but I do give in once in a while. I love ghar ka khana because I know it is fresh and without preservatives.

I start my day with a glass of warm water with honey and lemon. For breakfast, I have five almonds and a bowl of fruits. Then follows a mid-afternoon snack of four boiled eggs with brown bread. Lunch usually consists of rice, roti, vegetables, dal and sprouts. My mid-evening snack is green tea and dried figs. Dinner is usually grilled vegetables and salad. My diet is specially constructed according to my blood group.

Ideal celeb body male

Daniel Craig because he is lean, fit, muscular and ripped!

Ideal celeb body female

Scarlett Johansson as she is extremely curvaceous and gorgeous, and Halle Berry as she’s well-toned and super fit.