Summer is here, and with it, the bikinis must come out. But do you have the perfect body to flaunt your curves and cuts? Fret not. the guide fixes it with cool mantras from India's hottest bods
Bikini body
Nargis Fakhri
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Diet for bikini preparation
If I know I have something coming up, I do go the extra mile. For Main Tera Hero, I went on a six-day juice detox that helped me shed three kilos and gave me a hotter body. At other times, I will cut out all junk food and sweets, and reduce my dairy intake in order to drop kilos. I always incorporate yoga and strength training. It’s wiser to have a healthy lifestyle instead of having to worry.
Breakfast essentials
I have four boiled eggs for breakfast with one whole-wheat toast and two cups of coffee with milk.
Number of meals per day
I eat what my body needs but prefer bland and plain food — more steamed or raw veggies and quinoa instead of rice. I eat six to seven small meals a day.
For a torso and legs like Fakhri
I do my sit ups on a swiss ball, and I have an instructor who comes home to show me a bunch of exercises for my stomach and torso and a ton of reps with a two-kilo medicine ball. I also do Zumba, which is great for the torso/abs.
Fakhri’s tip
Change your exercise routine and don’t do the same thing everyday. Make things interesting — I am soon getting an elliptical machine so I can work out at home and watch Hindi movies at the same time!
Candice Pinto
Breakfast essentials
I start my day with wheat flakes mixed with dryfruits, dates or figs with skimmed milk. When I am out and skimmed milk isn’t available I have it with yoghurt instead. If I am hungrier, I have half an egg white with a whole-wheat toast.
Exercise routine
I exercise in the afternoon when I am more energised and do a mix of weight training, functional training and cardio for an hour and a half. Indian women (including me) struggle to lose weight in the lower half of the body and cardio really helps. Never skip on your cardio and combine it with other exercises when you are trying to lose weight and understand your body first and get a trainer’s help for at least a month so that you don’t fall ill. I like running, and in summers you can go for a run after 7 pm. Crossfit is great for getting your body in shape.
Snack favourites
I snack on dry fruits, fruits, and biscuits, if there isn't anything else. A whole wheat toast with peanut butter or a chicken sandwich makes for a good snack between meals. Apples are great as light snack too.
Pinto’s tip
Most models carry dryfruits with them as it is great for snacking. When craving for sugar eat dates, I do that in midnight, sometimes. Figs work if you crave for sugar. We travel a lot, and most hotels serve drinks with soda in them. Stay away from fizzy drinks while travelling and sip on lemon water with honey to stay hydrated.
Sonam Kapoor
Actress Sonam Kapoor has battled with weight before and hence is strict about her workout regime. To prepare for her bikini scene in her recent film Bewakoofiyaan, she tells us, “I did a mix of pilates, weight training, cardio. I do yoga too.”
While yoga is her favourite, Kapoor suggests mixing it up by following a variety such as yoga pilates, traditional yoga and Bikram Yoga, which she does with the help of yoga expert Eefa Shroff. Kapoor eats every two hours. She suggests ditching food to lose weight is a bad idea as it can have adverse effects on one’s health.
Amrit Dhaliwal
For a body like Dhaliwal
Over the last 10 years, I have made a lifestyle choice to eat clean, train with a combination of weights and cardio five times a week and get a minimum of 7-8 hours of sleep. I do cardio in the morning on an empty stomach for 30-45 minutes and weights at noon. My weekly routine is as follows:
Monday- Shoulders
Tuesday-Arms
Wednesday- Legs
Thursday- Back
Friday- Shoulder and Legs
Weekends- Rest
How to get a bikini body
If you know you have a trip planned, start tweaking your diet and hitting the gym or incorporate any activity you enjoy (Crossfit, swimming, yoga, Zumba, running). The goal is to stick to at least one form of activity a day. Eat lean proteins, raw or slightly steamed vegetables and minimise sodium intake. Grapefruit, green tea and lemon water are my go-to beverages to flush the body of toxins and tighten my skin. Drink lots of water (our hunger pangs are often signs of dehydration).
What not to do
Most bloopers happen when there is a lack of food preparation. I leave home with at least three meals. Also avoid going grocery shopping on an empty stomach. You tend to buy more than what’s necessary.
Dhaliwal’s food tip
Replace white basmati rice with quinoa, chips with unsalted almonds and walnuts, cookies and pastries with blueberries, apples, kiwi and grapefruit. Eat skinless chicken breast, fish and eggs instead of red meat.
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