If you are a regular gym goer, you are certainly familiar with the feeling of reaching a fitness plateau, when you have been working out consistently for months but are not experiencing the same results you saw a few months ago. It’s annoying and demotivating, but it’s also a sign that things need switching up.

Yasmin Karachiwala, Fitness Expert and Celebrity Master Instructor offered the following advice to help you break through your fitness plateau and get back on track to reaching your fitness goals:

Alter your training program

“If you’ve been performing the same exercises and regimens for a long time, your body may have acclimated, slowing your growth. Changing your routine is one method to break past your plateau. Experiment with new exercises, and heavier weights, or modify the sequence or duration of your sessions. You may also experiment with other types of workouts. For example, if you’ve been doing a lot of weightlifting, consider incorporating some cardio or a yoga session into your routine. The key is to push your body in new ways to stimulate muscle growth and improve overall fitness.” advised Yasmin.

Increase your effort

If you’ve been exercising at the same intensity for a time, you might need to push yourself a little harder to notice results. Adding high-intensity intervals to your training is one method to do this. High-intensity interval training (HIIT) consists of brief bursts of intensive activity followed by rest intervals. These activities are excellent for improving cardiovascular health, burning fat, and building muscular mass. Lifting bigger weights is another approach to boost intensity. If you’ve been using the same weights for a time, experiment with increasing a few pounds to observe how your body reacts.

Enhance your diet

Nutrition is an important aspect of reaching fitness objectives. Make sure you’re eating nutrient-dense foods and receiving enough protein to power your exercises. If you aren’t currently tracking your macronutrients, this is an excellent time to start. The three primary dietary categories are referred to as macronutrients or macronutrients. You can verify that you’re receiving the proper quantity of each macronutrient by tracking your macros. To improve your nutrition, Yasmin recommends eating a handful of 23 almonds per day. Protein, fiber, vitamin E, calcium, copper, magnesium, and riboflavin are all found in almonds.

They also include iron, potassium, zinc, and B vitamins niacin, thiamine, and folate. A 30-gram serving of almonds contains 13g of unsaturated fat and 1g of saturated fat. In reality, almonds are a delightfully essential element of every diet, not just plant-based diets. You may also try eating more whole foods like fruits, vegetables, and lean meats while reducing your intake of processed foods and sweets.

Obtain ample rest and recuperation

“Overtraining can sometimes be detrimental to your growth. Make sure your body has adequate time to relax and recuperate between workouts. This includes getting proper rest, taking rest days, stretching, and foam rolling to avoid injury” advised Yasmin.

Establish new objectives

“Having a specific objective in mind might help you stay motivated and focused. If you’ve reached a fitness plateau, it’s time to set a new objective. This might range from running a 5k to lifting a specific weight. Setting a goal allows you to strive towards something concrete and quantifiable, which may help you stay motivated and focused” advised Yasmin.

Consider hiring a personal trainer

If you’re still having trouble breaking through your fitness plateau, it might be time to seek expert assistance. A personal trainer may analyze your current fitness level and provide a customized strategy to help you break past your plateau. They may also give encouragement and accountability, as well as fitness suggestions and tactics.

“Getting past a fitness plateau requires time and work,” said Yasmin Karachiwala. It is critical to be patient and devoted to your goals, and to remember that success is not always linear; but, I am certain that by following these basic steps, you will see progress over time.”

We chatted with his fitness trainer Prashant Sawant, who has worked with SRK for the past 23 years, to break down his Pathaan training programme. In this interview, he discusses the actor’s attitude to fitness, lifestyle habits, and what it’s like to work with him.

You’ve been working with Shah Rukh Khan for more than two decades. How has his fitness improved over time?

Prashant Sawant (PS): He has had several injuries and procedures throughout the years. As he gets older, he becomes more cautious, and his fitness levels rise as a result. He’s getting stronger, fitter, and more patient with his body. He also does extensive fitness research.

What was it like working with him?

PS: He has a sportsman’s mindset and approach to his physique. As a result, he makes it extremely simple for me to train him. He delegated a lot of authority and freedom in dictating his workouts to me.

Can you walk us through the workout programme you’ve devised for Pathaan?

PS: We’ve been working with his body for a long time. We worked on this type of position for the first time in Om Shanti Om, and then again in Happy New Year. So we already had the foundation and framework in place. Taking it to the next level in Pathaan was simpler since we could rely on our previous strength and muscle memory. Even after he was hit, Covid maintained a strong dedication to his training and activity. Shah Rukh Khan worked out every day and sent me images of his improvement.

This time, we included new workout options, such as circuit training. The emphasis was on strength training and being stronger since his character in Pathaan demanded it. The goal was to make him appear more prominent. We never intended to show off his physique, but the results were so good that we also decided to include a couple of photos of it.

My training style is to concentrate on one or two body areas at a time and execute workout variants related to those. We attempted to focus on the body parts that were weaker. We had to rebuild his shoulder strength because he had a shoulder problem. Shah Rukh Khan enjoys working out his core, thus we included deadlifts and squats. 

What role does his food have in his fitness?

PS: I feel that three factors are critical to your fitness: training, nutrition, and supplements. We had a detailed strategy for his diet, multivitamin and protein consumption, recuperation, and so on. He’s not a huge eater, but for this part, Shah Rukh Khan increased his protein intake to gain muscular bulk.

What recommendations would you provide to others who want to build SRK’s physique?

PS: Shah Rukh Khan’s body in Pathaan is the result of his devotion, persistence, and patience. He never talks on the phone or listens to music when he goes to the gym to work out. When your mind and body are in sync, the benefits come faster.

Planks 

This is a must-do isometric exercise for core strength. Forearm planks, high planks, side planks, extended planks, weighted planks, and more varieties of planks exist. Start with a 30-second forearm plank and work your way up to greater durations and more difficult versions.

 

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Push-ups

Push-ups are a bodyweight exercise that may be found in almost any fitness programme. It’s a popular workout for building upper body strength without equipment, with a variety of beginner and intermediate variations.

 

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Squats done freehand

A freehand or bodyweight squat is a great way to work your lower body, especially your legs and buttocks, without using any weights. You can progress to jump squats after you’re satisfied that your form is proper.

Pull-ups

Pull-ups are an excellent approach to strengthening your upper body. Pull-ups help you develop your biceps and back muscles, while push-ups focus on your chest, triceps, and shoulders. You can try alternative grips, such as chin-ups and wide-hand pull-ups.

 

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Shalabhasana

Shalabhasana, also known as the Locust Pose, is a Yoga asana that focuses on the flexibility of your spine, shoulders, and waist.

Inchworm

This is a popular high-intensity interval training (HIIT) workout for increasing strength and flexibility. It’s a good way to warm up your core, shoulders, and hamstrings before a workout.

Jumping jacks

Jumping jacks are a full-body aerobic workout that is excellent for cardio. These can be done at the start of your workout to raise your heart rate.

 

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Bhateja advocates specific health routines in addition to working out consistently to help you reach your fitness objectives faster. We’ve compiled a list of his recommendations below:

1. Detox with alkaline water first thing in the morning.
2. To maintain a healthy metabolism and energy levels, fast for 12-14 hours.
3. Do 20-30 minutes of cardio.
4. Maintain a balanced, nutritionally dense diet that includes healthy fats like avocado and almonds.
5. Every day, drink at least 4 litres of water.

Yasmin’s Instagram account is filled with videos and excerpts from her personal and professional fitness diaries. Yasmin continues to inspire her fitness followers by releasing basic level exercise routines for those just starting out, as well as rigorous training routines for higher-level fitness fanatics. Yasmin also provides nutritious recipes for both fitness enthusiasts and pets to help them stay fit.

Yasmin just uploaded a video compilation of an exercise programme designed to burn a lot of calories. The following exercises are included in the High-Intensity Interval Training routine:

• Alternate Kick and Knee Tuck
• Alternate Jumping Lunges
• Rolling a High Plank
• Extension of the Lateral Narrow Squat Crunch

Yasmin went on to say that this HIIT workout is suitable for people of all fitness levels – beginner, moderate, and advanced. She did, however, emphasise that the work-to-rest time ratio varies by level. Yasmin suggested 30 seconds of active rest after 30 seconds of work at the starting level. After 40 seconds of labour, the intermediate level recommends 20 seconds of rest. Yasmin suggested 10 seconds of a break after 50 seconds for advanced level workout lovers.

A HIIT programme can help you burn massive calories quicker while maintaining a healthy weight. It also aids in the regulation of the body’s heart rate, blood pressure, and blood sugar levels. The HIIT workout also improves the body’s oxygen uptake. It also aids with muscular growth.

Guru Mann

 

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Guru Mann, a qualified advanced fitness trainer and one of  India’s greatest fitness Instagrammers, is the person to see if you want to start a fitness regimen. His most successful programs are the Muscular 8 and Lean Mode programmes, which are intended at building up muscle and reducing muscle for a sleek appearance, correspondingly. His unique selling point is that his Instagram feed is chock-full of recommendations for everyone wishing to go the gym, from novice to expert.

Shivangi Bhatnagar

 

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Shivangi Bhatnagar’s Instagram has evolved from a minimal page designed to document her progress with Kayla Itsines’ acclaimed BBG programme to a dynamic source of ongoing fitness motivation and education.

She shares home training videos for physical conditioning, food prep suggestions, and dishes for a variety of nutritious meals—all modified for Indian households. Her observations on her transition are very uplifting and inviting since they are devoid of the typical pitfalls of such transformational blogs making her one of  India’s greatest fitness Instagrammers.

Thakur Anoop Singh

 

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Just so you know, Singh is a veteran bodybuilder and a former Mr Asia (2015) and Mr World (2015) and one of India’s greatest fitness Instagrammers, so if you want to bulk up, he’s the person to go to — his 1.4 million fans would undoubtedly concur!

Singh not only publishes his workout regimens, but he also loves to vary them. To stay healthy, he gets involved in dance and martial arts. His speciality is day-to-day inspiration, and he will keep you going until you’re a prettier version of yourself.

Swetha Devraj 

 

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The really outstanding Swetha Devraj is a practising doctor as well as a well-known CrossFit trainer, so you know you’re in good hands when you follow this page. This page is instructive, motivational, and just delightful, with anything from exercises, stretching exercises, and reflections on her running experiences to preparing meals and vegan diet recommendations.

Ranveer Allahbadia

 

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This is your real-life fat-to-fit-story avatar. Ranveer understands what it’s like to be fat, and a health emergency at the age of 16 provided him with the wake-up call he required to seek a healthier lifestyle.

He’s one of those men that won’t force you to go to the gym every day, but he’ll advise you how to move to a healthier lifestyle and superior exercise alternatives making him one of India’s greatest fitness Instagrammers.

Ranveer strongly advocates against going on a tight diet masterclass since it will lead to recurrence sooner than you anticipate. His major slogan is to convey positivism for the body and mind while eliminating one habit at a time. If you wish to lose weight not for the sake of appearances but for health reasons, he’s the best you will find.

Sonali Swami

 

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This incredibly motivating page is one to follow if you’re like old-school muscle building. Sonali Swami, who has fought in multiple national and international bodybuilding competitions, offers tried and true fitness suggestions from which we may all profit. Her Instagram profile is full of useful content, ranging from fitness regimens to diet and mental health recommendations.

Prashant Sawant

 

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Prashant Sawant is the owner of Bodysculptor, one of Mumbai’s best gym clinics, and a fitness instructor to all of Bollywood’s greatest stars, from Amitabh Bachchan to Shah Rukh Khan making him one of India’s greatest fitness Instagrammers. His Instagram feed is chock-full of videos, advice, and other motivational stuff, many of which include your favourite Bollywood celebrity, so don’t be shy about giving him a “follow.”

Sangram Chougule

 

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There is no wiser alternative than Sangram if you enjoy working out at the gym and need someone to coach you through all of the dead-lifting.

Sangram, a Mr Universe, Mr World, and Mr India titleholder, can educate you that hard work and discipline go hand in hand.

The Kolhapur bodybuilder is affiliated with a German fitness planning software that purports to assist anyone trying to gain some tough muscle. There is so much you can learn from his profile, from fundamental training methods to the pro level King master routine.

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