Kriti Sanon’s fitness trainer shares fitness regimen which helped her shed fat without losing muscles. One exercise can help you lose 7% more fat than running

Kriti Sanon gave fans a surprise with her toned body in the romantic comedy Cocktail 2 - the much-awaited sequel to the 2012 drama Cocktail.

Kriti’s ultra slim, trim and chiselled look as Alisha made the audience’s jaw drop. In several Instagram posts, Kritis’ fitness trainer explained how she got such an enviable physique in some Instagram posts. Karan Sawhney, her fitness trainer, stated that the ultimate goal was a lean and fit body, not size zero for her bikini scenes.

Sawhney wrote, "The brief was clear and uncompromising. Super lean. Super toned. Abs that actually show on camera. Strength that reads through the screen. But this was the real challenge: don't lose the glow. Don’t hollow out the face. The director @homster needed Ally to look fit AND luminous. Too lean, and you lose that. Too soft, and you miss the mark..."


He also shared the regimen which gave her the enviable physique.

• Strength training,
• Incline walks for slow but sustainable fat loss without getting rid of muscles.
• Zone 2 cardio to improve metabolism while working without burning her energy.
• Nutrition which helped her tone her body while protecting her facial fat distribution and muscles. She ate a high-protein diet which was also a calorie deficit.
• She trained six times a week.

In another video, Karan explained that mere training would not give you the bikini body you so desire. You have to combine exercise with diet. “You want to get that bikini body like Kriti. First, the most important thing is your food. You could be training six times a week. You could be training hard. But your nutrition, if that is not on point, nothing is going to show. You have to be in a deficit,” he said. He also advised fans to “work hard in the kitchen” and also sleep for at least seven to eight hours daily.

Nutritionist Sonalli D. Bansal shared a high-protein and low-calorie diet which can help you achieve a bikini body:

• Start your day with a glass of detox water.
• For breakfast you can have eggs or a protein smoothie or a bowl of oats.
• For lunch, you can relish a bowl of rajma, chole, tofu or paneer.
• In the evening you can have a bowl of fruit along with peanut butter as a snack.
• Dinner has to be rich in protein but light. You can have some chicken and a bit of rice.

How Incline Walking Can Help You Get Rid Of Fat?

If you were unsure about the popular 12-3-30 treadmill workout trend, a new study that compared it to regular running shows it burns more fat, even though it uses the same amount of energy. Published in the International Journal of Exercise Science, the authors explained that this is the first study to directly compare how the body uses energy during 12-3-30 and self-paced running.

The 12-3-30 workout involved participants walking on a treadmill at a 12% slope, going 3 mph (which is about 4.8 km/h for UK treadmills), for 30 minutes without holding onto any handrails. For the self-paced runs, participants ran at their own speed and stopped when they burnt the same number of calories as they did during their 12-3-30 workout. Each person did one 12-3-30 session and one run within a seven-day period. Researchers checked how much energy participants got from fat versus carbohydrates during exercise.

They found that when people ran, about 33% of the calories they burnt came from fat. However, when they walked uphill, around 40% of the calories burnt came from fat.

Walking at just 5% incline can also burn upto 50% more calories than walking at a fat surface. This is because incline walking helps exercise the muscles in your legs, glutes and core.