Five exercise rules to adopt from Disha Patani’s routine

In an interview with indianexpress.com, fitness expert and personal trainer Earnest Amrose Brown AKA theamrosefitness, shares five exercise rules to incorporate from Disha Patani’s routine:

Versatility is key

First, he mentions, if you are into fitness, choose a versatile fitness program. He says, “Disha incorporates a mix of activities like gymnastics, kickboxing, and Kung fu, showcasing her versatility in fitness.”

Gymnastics can enhance flexibility, balance, and core strength. Kickboxing is an excellent cardiovascular exercise that also improves agility and coordination. Kung Fu combines strength, flexibility, and mental focus. “Adding regular weight training can significantly help build strength, muscle mass and enhance metabolism,” he adds. 

Choose the right diet

We know that diet plays a very important role when it comes to exercise and achieving a lean body. But, we are often confused about what kind of foods to eat and when to eat them. Patani is known to follow a strict diet and maintains a balance between protein and carbs. For fitness enthusiasts, Brown suggests that following “some general principles” can help.

Maintaining a balanced diet is key, he explains, adding that integrating the following foods to your diet will help achieve your fitness goals.

Protein intake: Protein is crucial for muscle repair and growth, especially important for someone engaging in intense workouts. Some common protein sources include lean meats, eggs, dairy, plant-based protein like legumes and tofu.

Carbohydrates: Carbs are a primary source of energy, essential for sustaining intense workouts. Opting for complex carbs like whole grains, fruits, and vegetables provides a steady energy supply.

Healthy fats: Including sources of healthy fats, such as avocados, nuts, and olive oil, can support overall health and provide sustained energy.

Hydration: Staying well-hydrated is essential for overall health and performance during workouts.

Moderation and nutrient timing: Consuming meals in moderation and paying attention to nutrient timing (eating before and after workouts) can optimise energy levels and recovery.

Adding regular weight training can significantly help build strength, muscle mass and enhance metabolism (Source: Instagram)

Balance your cheat days

While remaining disciplined is essential, it’s okay to eat a cheat meal from time-to-time to satisfy your cravings. Do not feel guilty and indulge in your favourite dishes when you are out with friends and family. Even celebrities like Disha are known to indulge in their favourite meals and desserts at least once a week.

“Balancing cheat days with a disciplined fitness routine involves mindful approaches,” Brown says. He recommends practicing moderation as that can ensure you are not consuming too much calories. Additionally scheduling cheat days, ideally once a week, can help prevent “impulsive indulgence”.

Other options that you can try are compensating for the extra calories consumed by increasing activity after a cheat day, opting for healthier versions of your favourite treats, being mindful of your food portions, and staying active on cheat days. 

Prioritise sleep

Sleep is an essential part of our daily lives, yet most of us ignore it. It helps us feel fresh and function better. However, due to our hectic lifestyles, most of us do not get the optimum amount of sleep every day.

“Adequate sleep is crucial for recovery, muscle repair, and overall physical and mental health. It contributes to improved focus, energy levels, and immune function,” Brown stresses. He adds that celebrities like Disha as well as fitness enthusiasts today “recognise the importance of quality sleep in achieving optimal results from their workouts. Sleep allows the body to regenerate and adapt to the stress of exercise, aiding in muscle growth and repair”. 

Hydrate your body

Dehydration can lead to a number of health problems including loss of body weight, dizziness, fainting and rapid breathing. To avoid feeling worn out after a workout session, you must stay hydrated. Brown concurs, “Proper hydration supports workout performance and recovery. It’s common for individuals engaged in intense physical activities to emphasise consistent water intake.”

Take small sips of water regularly and do not drink large amounts during your workout. Brown adds that drinking water will help “enhance endurance, reduce the risk of cramps, and aid in digestion”, factors that will help ensure that you have a challenging yet boosting training session every time you hit the gym.