Yasmin Karachiwala is India’s top fitness expert with over 20 years of experience in the fitness industry. She’s well known for her work with top Bollywood actresses including Katrina Kaif, Deepika Padukone, Malaika Arora, Bipasha Basu, Kareena Kapoor and so on. She’s brought in the concept of Pilates fitness in India when most people only worked on cardio and weights and mainly only by the men. She is the first BASI certified Pilates instructor in India and was awarded the ‘Best Fitness Instructor’ at Vogue Fashion Awards 2013.
Founder and trainer at her own fitness centre in Mumbai named ‘Body Image’, Yasmin Karachiwala has quite the buzz around in the fitness industry. Her book, ‘Sculpt and Shape: The Pilates Way‘ was released in 2015.
Here is a sample meal for weight loss without sacrificing much of your favourite dishes or food items:
Choose one item per meal based on your liking but keep in mind not to over eat any particular type of dish while also balancing nutrition
- Egg whole/whites + Porridge/muesli
- Oatmeal + fruit
- Eggs + toast
- Veggie juice
- Protein powder (whey protein suggested)
- Dal + Roti/Brown Rice
- Roti + vegetables
- fish + Bread (Wild salmon suggested)
- Chicken + Salad
- Protein shake with juice
- Brown bread + peanut butter
- High fibre crackers + Chicken cold cuts
- Tahini with whole wheat papita bread
- Skim milk and nuts (Almonds/walnuts/dates and figs)
- Veggie juice/ protein shake
Dinner (Have before 7 pm and Avoid heavy carbs)
- Dal + roti/brown rice
- Salad + soup
- Fish + soup
- Chicken + salad
Since Yasmin Karachiwala specialises in the fitness art of pilates, we take a look at a few basic exercises that require absolutely no equipment but your will to workout and get in shape.
Jumping jacks: Simple yet a perfect exercise to get your body warmed up and running.
Box jumps: Extremely effective in cutting your belly fat and also developing overall endurance and fitness level. Don’t necessarily need a box. Can be done a big step or low hanging platform.
High knees: High intensity, flexibility, endurance. High knees is one of the most effective exercises that needs no equipment and can be done easily at home.
Tricep dips: I’m sure all our readers own a chair at least. That’s all you need. Compound movement that affects major muscle groups developing the entirety of that group and also overall strength.
Wall sit: Simple and effective is the pattern here. Wall sit builds your isometric strength, Endurance in glutes while also building muscle groups in thighs mainly frontal quads.
Low squat jumps: Builds calves, glutes, hamstrings and quads. Getting the technique correct is key. If done right, it’s a perfect endurance exercise for the lower body.
Sprints: Needs space and area for but sprinting sessions every now and then builds your overall fitness while also enhancing your stamina.
Mountain/Hill Climbs: Fun and intensive. Go on a hike with your mates and this is the best method of exercising while also developing great bonds with your companions.