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It's time to workout for a healthy and fit body for summers. Lifetime Stcok

Ridhi Sharma, Managing Director-Ultimate Performance, based out of Mumbai, shares a few tips on how to get you summer ready in the next few months.

Weight training is effective for everyone

Weight training is one of the most effective methods for losing fat, shaping your body and maintaining a healthy weight – whether you are male or female, young or old.


Weight training, done correctly, will help increase the amount of muscle tissue you have, which in turn will increase your metabolic rate (one of the benefits being that you can diet on a higher amount of calories).

We always prioritise weights over cardio, as when you lose body fat your physique will have a much more pleasing appearance as weights will actually change the shape of your body, whereas cardio just burns calories.


Weight training is one of the most effective methods for losing fat and shaping your body. Lifetime Stock

Health-wise, weight training has so many benefits to help people stay feeling younger, vibrant and healthier for longer in their lives. The benefits include, increased muscle mass, strength and mobility, improved bone health, cognitive function, blood sugar control, and better metabolism and hormonal environment.

Don’t be scared to lift heavy

There’s a long-held misconception that it’s heavy weights for men, light weights for women.

But whether you are male or female, if you are trying to lose body fat, then lifting heavy weights (and remember �heavy’ is a relative term to each individual) is incredibly effective.

Doing 1,000 reps with a 2 kg dumbbell isn’t enough to stimulate muscle growth needed to improve body composition.

Performing exercises like the squat, deadlifts and pull-ups are a great bang-for-your-buck way to recruit more muscle mass in training and burn more calories.

If you’re new to weightlifting, it’s best to start out performing a full-body workout programme three times a week.

Controlling calories and quality nutrition are essential

People think going to the gym a few times a week will cancel out all of their poor diet and lifestyle habits. It won’t.

The old saying ‘you can’t out-train a bad diet’ holds true. There is no way around it, calories count! In order to lose weight, you need to be burning more calories than you consume.

But not all calories are created equally. 2,000 calories from sweets and chocolate are not the same as 2,000 calories from lean meat and vegetables.


When it comes to losing weight and shaping your body, the quality of your calories count. Lifetime Stock

When it comes to losing weight and shaping your body, the quality of your calories count. Getting the right balance of protein, fats and carbohydrates (collectively called ‘macronutrients’) is key.

Build your diet around nutrient-dense, single ingredient ‘whole’ foods like lean meat, fibrous vegetables, healthy fats and complex carbohydrates.

Be active every day

If you want to lose weight, you need to increase your activity levels – and not just the 60 minutes you spend working out at the gym either.

By this, we mean moving more and increasing the amount of activity you do during the whole day. So many people think they just need to do an hour in the gym and they will lose weight. But if they are sedentary for the other 23 hours of the day, their energy expenditure (calories burned) will be pretty low.

Walking and being active every day is the simplest way to increase this energy expenditure and it plays a big part in successful weight loss.

Also Read- Begin Intermittent Fasting to Lose Weight

We always advise clients to aim for a minimum 10,000 steps per day and building in activities like walking to work, taking the stairs and carrying the shopping home into their routine which boost the calorie burn far more than a quick session in the gym.

This article is website exclusive and cannot be reproduced without the permission of IANSlife. (IANS)


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The aim of the book is to teach children that families can exist in different forms, and show them how to accept the diversity in family backgrounds.

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Delhi-based author Pritisha Borthakur is set to release her new book, 'Puhor and Niyor's Mural of Family Stories'. The 1,404-word children's book was put together to address a new kind of societal debacle in the family system. The author says the aim is to teach children that families can exist in different forms, and show them how to accept the diversity in family backgrounds.

The author who named the book after her twin sons -- Puhor and Niyor -- is a parent who has seen and heard the tales of ridicule and discrimination suffered by many in India and beyond. She says the book is an artistic illustration for kids that details how different families can live and coexist. Whether it's children with two dads or two moms, children with a single dad or single mom, and even multiracial family units, Borthakur's book teaches love, understanding, and compassion towards unconventional families.

Beyond race, gender, color, and ethnicity which have formed the bases for discrimination since the beginning of time, this book aims to bring to light a largely ignored issue. For so long, single parents have been treated like a taboo without any attempt to understand their situations; no one really cares how or why one's marriage ended but just wants to treat single parents as villains simply for choosing happiness and loving their children.

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