Ever since Katrina Kaif's look for her movie Tiger 3 was released, we have been curious as to how the actor maintains her toned physique. We talked to celebrity trainer Yasmin Karachiwala and asked her to give us pointers as to how to try and reach Kat's fitness level.
“Katrina trained very hard for Tiger. She did pilates for at least 2-3 days a week so that she remains balanced during her fighting sequences. She also did weight, strength and flexibility training all together, to be able to do action sequences. She did lunges, squats, high kicks, lunges with rotation, rotation and flexing and a lot of back extensions to make sure her back is safe,” Karachiwala said.
Emphasizing on the importance for women to do weight training she said, “We lose bone density every decade. So, we need to build muscles to support our bones. If bones are the framework of the body, muscles are the plinth on which they stand. So, it is really important. Strong muscles are needed to protect bones when they get older.
With New Year's Eve approaching, all of us are bound to make resolutions to exercise regularly, lose weight; and get fit. Karachiwala says, “The best thing would be to set realistic goals. For example. You will work out for at least ten minutes for 6 days a week. Then gradually increase to 30 minutes a day for 3 times a week.”
She also said that it is important for vegetarians to take protein supplements; as meat eaters get protein from their diet. “But if you ensure that you add some form of protein in your breakfast and dinner, you won't need to take supplements,” she says.
Karachiwala is of the opinion that trends can be a good way to motivate people; it gives them a sense of structure, especially beginners. She says she is particularly fond of the 3-2-8 method, which calls for three days of strength training, two days of yoga or pilates and walking 8,000 steps every day. “This is a great framework to get into,” she says.
Besides this, she recommends HIIT workouts for people who are already fit and mini workouts for people who usually don't work out. “In fact, my book The Perfect 10 is a handbook of 25 10-minute workouts – all you need is shoes, a mat and a bottle of water. My book also has a QR code, which takes you to 25 pre-recorded workouts with me. This is great for people, who don't have a lot of time at hand.”
