Prameet Kotak has some easy weight-loss goals
We're a week into 2018, and we just know you're still carrying the holiday weight — and we can fix that. Fitness instructor and wellness expert Prameet Kotak has a very doable fitness and diet regimen — one that will not make you roll your eyes.
Prameet, who has trained several Bollywood names, is also a yoga and reiki expert, and has a handy routine for you to follow. One that you can incorporate into your post-holiday, guilt-ridden lifestyle. Have a look:
What to eat and how to eat it
"I can't stress enough as to how important portion sizes are, for many reasons. It allows proper digestion and better elimination, (elimination is one of the most important parts of the digestion process). Chew your food at least 32 times, pray to the food you eat and eat it with love, and make a note of how you want it to digest and assimilate," Prameet tells T2 Online.
"Eat your proteins and fats but make sure you eat healthy carbs, like sweet potato, brown rice, buckwheat, poha — a maximum of half a cup. And combine them with with proteins and fats," adds Prameet, who is currently training Purab Kohli and Amrita Puri.
When to eat
"It is essential to maintain and balance your food timings. Have your breakfast between 7am to 9am, lunch between 12 to 2pm, snacks between 4 to 5pm, dinner between 7 to 9pm. Post dinner, make sure you wait for an hour before you sleep," says the wellness guru.
And now, the workout...
Don't panic. It is a totally easy 20-minute workout, which will not make you scream at the end of each set. "The workout is based on time and not reps (a rep is a complete set of exercises). The focus is on making sure you plan the speed of your reps, the number of reps is meant to suit your cardio vascular fitness. Yes, you can use the reps as a guide, so, the next time you try the circuit you may choose to monitor your progress," Prameet tells us.
"Focus on your form and keep the heart rate consistent, you are in a safer state with a consistent heart rate," he adds.
The warm up
(Do this set twice and you'll have 20 minutes of workout).
The dos and the don'ts
"With the growing importance of health and fitness, there are multiple fitness products that can be used while working out such as mini loops, dyna bands, resistance tubes, dumbbells weights, machines (if you are at the gym), stairs, uphill slopes. Use a chair for squats or a table for 45 deep push-ups," Prameet tells us.