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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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Indian wrestler Ravi Kumar (57kg) and Deepak Punia (86kg) enjoyed fruitful outings at the Tokyo Olympic Games as they secured semifinal berths in their respective weight categories at the Makuhari Messe on Wednesday.

On the opening day of the wrestling competition, Ravi Kumar defeated Bulgaria's Georgi Vangelov 14-4 on technical superiority to reach the last-four in the men's 57kg category, while compatriot Deepak Punia overcame China's Zushen Lin 6-3 on points to advance to the semifinals.

Ravi Kumar will take on Nurislam Sanayev of Kazakhstan in the last-four, while Punia will be up against David Morris Taylor of the USA.

Earlier, Ravi Kumar had won his opening-round bout by technical superiority against Colombia's Oscar Tigreros to secure a quarterfinal spot. Competing in the Round-of-16 bout against the Colombian wrestler, the 23-year-old Ravi Kumar, who is making his Olympic debut, showed no nerves as he dominated the bout to win by technical superiority (13-2).

Ravi Kumar landed attack after attack and went 13-2 up, winning the bout by technical superiority with minutes to spare. In wrestling, building up a 10-point lead over the opponent results in a victory by technical superiority.

India's 86kg freestyle wrestler Deepak Punia showed no signs of the niggle that had forced him to pull out of the Poland Open Ranking Series in Warsaw in June, as he defeated Nigeria's Ekerekeme Agiomor on technical superiority to secure a quarterfinal berth.

He got his Olympic campaign to a fine start as he was in control from the start of the bout and hardly ever allowed his Nigerian opponent any room to maneuver his moves, finally winning with a 12-1 on technical superiority.

Punia, who had also suffered an elbow injury just before the Games, was slow at the start but came into his own as the bout progressed, inflicting takedowns at regular intervals to earn points.

The Indian wrestler eased into a 4-1 lead at the break and extended his lead comfortably in the second period.

Punia, the silver medallist from the 2019 world wrestling championships, then set up a clash with China's Lin Zushen in the quarterfinals and defeated him 6-3.