‘Staying fit is not tough’

‘Fitness is a way of life,’ For Yogesh Bhateja, a celebrity fitness trainer, who is the man behind actor Sonu Sood's chiselled body, actress Neetu Kapoor, comedian Kapil Sharma and choreographer and director Farah Khan's fitness and Tamannaah Bhatia and Esha Gupta's envious figure. So, if you aspire to achieve a fitter body, follow these keep-fit mantras

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Jim Rohn said, “Take care of your body. It’s the only place you have to live in. So, exercise regularly and follow a well-balanced diet,” said Bhateja.

He advised, “People who are physically fit are healthier and are less prone to health problems. Becoming physically fit requires a change in life style. You will have to incorporate a regular exercise routine and eat healthier.”

Yogesh Bhateja
Yogesh Bhateja

Bhateja lists out some fitness and diet tips:

  • Staying fit is not tough. So, get started with it by following some simple rules
  • Eat healthy and keep a check on your daily calorie intake.
  • Get a sound sleep
  • Do 40 minutes of moderate physical activity daily
  • Go for morning walks and do full body stretches
  • After every six months, get your medical check done
  • Follow a well-balanced diet
  • Early morning detox: Drink aloe vera juice/ lemon and ginger water or apple cider vinegar
  • Kick off that junk, oily and spicy food

As per Bhateja, “A healthy and well-balanced lifestyle  improves your physical and mental health. Being physically fit helps you to excel in every walks of life. Remember, being healthy and fit isn’t a fad or a trend. Instead, it is a lifestyle.”

Bhateja whose New Year resolution is to get fitter and acquire a better physique swears by his fitness routine. Take a sneak peek into his fitness routine:

 Workout:

Day 1: Chest and triceps, cross trainer 15 minutes, Indian push ups, flat bench press, decline press, incline hammer press, Pec Dec, cable cross over, tri cable pully push down, overhead tri ext with rope, reverse push down with cable, hanging leg raise, Russian twist with 1 minute plank alternately

Day 2: Back and biceps, jog 10 minutes, lat pull down, free hand chin ups, close pull down, seated row, single arm dumbbell row, under arm bent over row, bent over Pull down, preacher, hammer and hyper ext

Day 3: Shoulders, preparation exercises, rotator cuff exercise internal, external and overhead rotation of shoulder with resistance band or dumbbell, front press, shrugs, upright row, reverse crunch and rotary torso

Day 4: Legs day: free squat, weighted squat, leg press, walking lunges, stiff leg dead lift, leg curl and calf press. Warm up 15 minutes and stretches before workout everyday

Day 5: Cross trainer, 20 minutes and full body stretches and foam rolling

Day 6: Functional training with TRX, free-form board, kettle bell, bosu, ply box, battle rope, sand bag and Swiss ball

Day 7: Rest

Diet:

High In calories. I eat six meals in gap of almost tow-and-a-half hour, my meals contains good source of fat like avocado, peanut butter, 1 egg yolk in a day, nuts, chia seeds and olive oil

Protein sources: Fish, chicken, kale, spinach, broccoli, green peas, mushroom, quinoa and so on

Carbohydrate source: Brown rice, sweet potato, multi-grain bread, amaranth and nachni roti

Fibres source: Cucumber, carrots, cabbage and papaya