An epitome of poise, grace, and beauty, Manushi Chhillar, the 20-year-old from Haryana made India proud by winning the Miss World crown after 17 long years! The beguiling smile might be the reason but the preparation that was going on to behind the scene wasn’t a cakewalk. For us, the audience, its far from the reality when we think of the tremendous dedication and hard work go in creating the aura of a winning spirit!
Apart from being incredibly gorgeous and talented, Manushi is also an adventure junky, a trained Kuchipudi dancer and a medical student at BPS Medical College for Women, Khanpur Kalan, in Sonepat. Well, we are very excited to bring to you her workout regimen and diet secrets, aren’t you?!
Well, without much ado, let’s get into what she did to make her body glow and shine in the beauty pageant to make India win the crown of pride. Here is all you wanted to know about her workout regimen and diet.
As we can all presume, getting a body like her doesn’t only need a solid fitness regimen, but also a huge amount of effort, commitment and dedication. And surely, the results reflect it all. Here it is guys, all the exercises to get a body like her.
Manushi ensures she hits the gym 4-5 a week, in which she includes whatever she needs to get to stay in perfect shape. Here’s what she follows:
Cardio helps you get heart rate up and increases blood circulation in your body. It is important to do include some sort of cardio training in your workout regimen to stave off fat. Moreover, it helps burn more calories by increasing metabolism, improving blood flow, and pumping more oxygen to your muscles. Cardio training is most effective if it is done post weight training as it helps burn more fat and give you the sculpted and svelte figure.
Yoga has zillions of benefits apart from making you leaner and calmer. Yoga is known for increasing flexibility, posture, core strength, balance, and structure. Moreover, it also ensures you get the peace of mind by reducing the stress, anxiety and detoxify your body. Using your body weight to strengthen your body without any additional weight work the best when you indulge in yoga. It’s not just for nothing most of the celebrities including Manushi vouch for yoga as the better way of living.
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Manushi loves to include Pilates in her workout regimen. According to her, “Pilates help build strength, flexibility and lean muscle tone with an emphasis on lengthening the body and aligning the spine.” Focused on proper techniques, Pilates can do wonders to your body by strengthening and stabilizing your core, giving your body a sculpted look. Gentle yet strong moves, the effects of Pilates can be apparent in your muscles as this works on your muscle in gentler and subtle way. As Manushi says, “The plank utilizes almost every single muscle of your body and is one of the best exercises you can do for your body!”- We cannot agree more!
Twisting exercises do help your core to become stronger, more flexible and toned. It’s a great workout for warm-up, and also lengthens and detoxifies your entire body. Including twisting in your workout regimen ensures you reap the benefits such as eliminating pain, improving upper body, lower body and core strength. Apart from that, Manushi swears by the benefits of Plank.
Compound exercises such as squats, deadlifts, lunges, kettlebell swings, dips, pull ups or chin ups can target multiple muscles and help burning more calories. According to many fitness enthusiasts including Manushi, squat the king of all the exercises and should be included in your workout regimen, even if you are a beginner. Exercises like deadlift is considered to be one of the best compound exercise that involves almost all your joint and major muscle groups.
Weight training is a must if you want to build a steel like body! It helps strengthen your bones, tones your body by burning more fat, increases metabolism, and build lean muscle mass. As Manushi says, “Fitness is not a luxury, it is a choice,” and to make it work according to your goals, you should include weight training to get a better shape and build lean muscles.
Manushi Chillar’s Diet Plan
As much as we know about Manushi’s dedication and commitment towards winning the Miss World beauty pageant, so was Celebrity Nutritionist and Dietician Namami Agarwal’s contribution towards making her journey a cakewalk. Her complete diet chart includes enough healthy veggies, nuts, fruits and other nutrients for her to cope with the rigorous workout sessions. Her food chart was divided into six high protein meals.
Morning: The day starts with a couple of glasses of warm water with or without lemon.
Breakfast: Her breakfast consists of wheat flakes or oatmeal with unflavoured yoghurt, seeds, fresh fruits. She also prefers to have a couple of egg whites with avocado, sweet potato, beets, and carrot.
Mid-morning snack: When hungry, she sticks to coconut water and fresh fruits.
Lunch: Lunch prefers quinoa or rice or a couple of chapati along with a bowl of lightly cooked vegetables, lentils, and boiled and sauted chicken.
Evening snack: For the hunger cravings during the evening, she relies on unsalted nuts, smoothie made from fresh fruits, sometimes with fig. Freshly cut veggies with a dip made of hung curd.
Dinner: Her protein rich diet includes grilled or roasted fish or chicken with sauted veggies like mushrooms, carrots, broccoli, and beans. To break the monotony, she switches to quinoa salad or quinoa pulav with clear soups, salads like chickpea or corn with sauted tofu and soup.
After Dinner: Fresh fruits
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Apart from maintaining a healthy and clean diet, Manushi also sticks to some healthy habits and lifestyle alterations. She recommends, sugar and refined sugar cannot be a part of your diet if you want a healthy life. Consuming 3-4 litres of water and a good night’s sleep of 7-8 hours. Her dietician, the mastermind behind Manushi’s incredible fitness mantra, Namami says, “Maintaining a healthy relationship with your body is the key to staying fit. Skipping a meal or intermittent fasting will do no good to the body. Hence, for Manushi, I wanted her diet plan and workout to go hand-in-hand and wanted to ensure that she reaps complete benefits out of her fitness program.”
Here’s Gympik congratulating Manushi Chhillar once again for winning the crown of Miss World and making India proud! We salute your passion and dedication towards achieving it. Guys, are you taking note, grab a piece of paper and a pen to jot down the health basics, if you haven’t already! Let us know how you liked the article in the comments section below and we’ll be more than happy to bring out the best articles to you. Till then, stay fit, stay happy!