Everyone’s fitness journey is as unique as their personalities. As such, there is no one correct way to approach the pertinent aspects of life including your health, fitness, and diet. Similar is actor Shweta Kawaatra’s belief when it comes to her fitness routine. Flexing her arm muscles recently, the actor and influencer penned a heartwarming note on her fitness journey as she took part in a “fun Sunday workout”.
“I have longed to see these cuts on my arms. Having started weight training at 47, I wondered if I would ever have them. Right now it’s flexed but I’m aiming to have them looking sharp without the flex too. Lottttttttt of patience is the key,” said Kawaatra, adding that her goal “is to walk erect when I’m 100 and more”.
Further sharing that she is taking one day at a time, she said, if you come across my role models do notify me. “Till then, I’ll keep working on the staying power of my determination,” said Kawaatra.
For a properly toned arm, you will need to lift weights, experts suggest. How long this may take is multifactorial depending upon the age, gender, diet, how much and how often weights are lifted etc. “While lifting weights, the muscle undergoes trauma due to which the satellite cells (the cells present on the outside of muscle fibres) get activated to repair the damage caused. The joint cells increase the muscle fibres and aid in muscle growth,” said fitness expert Garima Goyal.
There are many exercises to develop the triceps and biceps. Biceps curl, overhead tricep extension, upright row, dumbbell bench press, triceps, push-ups etc help. “In addition to the muscles in the arm themselves, the muscles of the shoulder, upper back, and chest play a key role in the strength output of your arms,” Goyal elucidated.
However, Be sure to get enough calories from the foods you eat. “If your calorie intake is too low, you likely won’t see results with your arm-building workouts. Try to get your calorie needs met with healthy sources of carbohydrates, protein, and fat, as well as from fresh fruits and vegetables. For muscle growth, the right kind of foods are very important. Raise your protein intake as this nutrient promotes muscle growth and recovery,” Goyal said.
Some high-protein foods you may want to include in your diet include eggs, salmon, chicken breast, tuna, lean beef, turkey breast, Greek yoghurt, beans, and chickpeas. “Have more complex carbohydrates and no refined carbohydrates,” mentioned Goyal.
Previously, Kawaatra also shared that she added strength training along with cardio to her routine.
“Successfully added cardio and strength training to my routine. It’s taken me so many years to strike a balance between weight training and hardcore cardio. I’ve always been able to do only one and shied away from the other. It required a lot of patience, trust in myself and a whole lot of tolerance for my lazy self, dollops of never giving up attitude. Oscillating between determination and lack of it…” said Kawaatra.
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She added, “But I’ve endured my shortcomings respectfully. I feel I’ve expanded.”
She also spoke about indoor cycling as a cardio activity.
“Indoor spin cycling. Love love grooving to the music. The trainer @pro_spin4u is also a DJ so double maza. 45 min of pure intense cardio. Never enjoyed cardio so much as spin cycling. Loving my fitness journey,” said Kawaatra.
Mentioning that indoor cycling is a wonderful way to improve cardiovascular health, she said that it is a total-body workout and works all of the major muscle groups.
Kawaatra listed the benefits of spin cycling.
Core- Use your core to stabilise your body throughout the class, which helps to achieve overall balance, especially when you’re standing.Upper body. Use your upper body to support yourself on the bike.
Back- Maintain a strong, stable spine throughout the class, which will help to strengthen and tone your back muscles.
Glutes- Feel your glutes working with each pump, especially when you stand up from your seat, do an incline, or increase the resistance.
Quadriceps- Your quadriceps will be the main muscles used as you pedal and climb hills, leading to strong, toned legs.
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Hamstrings- Cycling helps to strengthen and loosen your hamstrings, which lift the pedal up with each cycle and stabilise your joints.
Lower legs- You’ll work your calves with each cycle, which helps to protect your ankles and feet while cycling and during everyday activities.
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