Indian actress Kareena Kapoor has drawn attention with her physique and weight loss. She decided to go on a diet and exercise regimen when she was filming for her role in Tashan. She was required to do stunts in this movie on top of looking trim, so health and fitness became focal points for her. She lost a reported 20 lbs. with this program.
Goals, Intent and Structure
In this program the intent and goals are fat loss, increasing physical fitness and adding tone to your muscles. The structure of the program is built around diet and exercise. The diet and exercise program will last eight months at minimum. Eat within 10 minutes of waking up, and typically start the day off with fruit. Try to eat every two hours thereafter, and eat no later than two hours before going to bed. Eat small meals that match your energy requirements of the day in terms of calories being used and ingested.
Find a range of how many calories you need, take your body weight and multiply it by 10 to obtain how many calories your body will burn if you did absolutely nothing all day. Multiply your weight by a perceived intensity level scale from one to 10 for the energy requirements of the day. Add the results together in part one and two to find the estimate for maximum calories for the day.
The diet portion of the program is practical. Meals are not too complicated to prepare, and are staples of an Indian diet. Eat many small meals, six to seven, during the day in equal time intervals. In the mornings, eat foods such as upma, poha, parantha and milk. In the midday, eat foods such as a brown bread sandwich, sabji, roti and dal. In the evening eat sabji, roti, dal, upma, idli and soup. Allow yourself to break from the program every 10 to 12 days and have a meal outside of the diet's scope if you wish. Eat only fresh and unpackaged food, eat full fat substances instead of low fat alternatives and do not drink coffee or juice.
Eating many small meals throughout the day increases metabolism levels, maintains energy with steady glucose levels and increases the energy expenditure from the thermic effect of food.
Partake in hot yoga classes, technically named Bikram Yoga, as the bulk of the exercise routine. Hot yoga is performing regular yoga routines in a room that is near 105 degrees Fahrenheit and 40 percent humidity to allow muscles to stretch and warm easily. Also perform basic cardiovascular exercises such as running or biking. Alternate between the two every other day so that every Monday, Wednesday and Friday you do hot yoga, then every Tuesday and Thursday can be a cardio day. Attempt exercise bouts lasting 45 minutes per session. Obedience and consistency are important in maintaining the workout regimen.
While exercising and sweating, make sure you are replenishing your electrolytes such as potassium, sodium and magnesium.
With this program you will develop a regulatory eating program that also optimizes digestive health. If performed throughout the eight months you may see a change in body composition and flexibility and feel more fit. If you do not currently partake in a continuous diet or exercise plan, then you will see weight loss and core strength gains. Performing hot yoga will also adapt and acclimate your body to exercise-induced stress in hot temperatures.
Before beginning a diet and exercise routine such as, this consult your doctor to see if you are healthy enough to begin a routine involving exercising in hot environments. You may have to begin with basic and normal yoga classes if the heat causes severe discomfort, lightheaded sensations and poor mental cognition. Also consider basic yoga classes to begin with if you have never attempted a yoga class before.
Do not attempt Kareena's exercises for 45 minutes continuously each day if you are not conditioned enough to do so. Work up in increments or lower the intensity initially.
Research the foods she used as well to check for allergens or foods and spices that irritate your digestive system. Some people who are not used to Indian style cooking are sensitive to it.
- Singapore Personal Trainer: Kareena Kapoor Personal Diet
- Help Guide: Healthy Eating
- Internet Movie Database: Kareena Kapoor
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2009
- Pink Villa: Kareena Kapoor's Workout
- Time: Is It Hot Yoga or Just Balmy?