Mukesh Ambani’s son Anant Ambani lost more than 108 kg with the help of fitness coach Vinod Channa. Vinod’s explains how simple changes to your lifestyle can drastically reflect in your health. Here’s how.

Asia’s richest man, Mukesh Ambani’s son Anant Ambani, and his mother Nita Ambani grabbed the headlines all over the internet when he dropped 108 kilograms. Celebrity trainer Vinod Channa created his inspirational exercise program, where he trained Bollywood stars like John Abraham, Arjun Rampal, Shilpa Shetty, Vivek Oberoi, Harshvardhan Rane, and many others. Many have an understanding that daily workouts are essential in losing weight, but here’s when Vinod Channa steps in.

Nita Ambani, Anant Ambani’s Fitness Coach, Reveals Secret to Weight Loss  

According to fitness coach Vinod Khanna, true transformation needs other steps as well. Channa offers advice on health and fitness to his fan base on Instagram. He revealed how people don’t even shed kilos after doing regular exercise. He mentioned some reasons why losing weight can be challenging for regular exercisers. According to Channa, both exercise and nutrition are essential, and doing just one will not get you good results.

Channa suggests that a well-designed nutritional plan is an easy way to reach your weight management goals, such as fat loss. Building muscle requires you to lift weights with intensity and follow an eating plan that contains protein, carbohydrates, as well as fibre, and many other essential nutrients.

He added that witnessing some changes after three to 4four months is possible, yet building muscle takes time and doesn’t happen in a single day. It was explained that an average person doesn’t usually gain more than three kilograms of muscle in 12 months. Exercise alone will not solve everything, according to Channa. Paying attention to your nutrition, bedtime hours, and levels of stress is at least as important as what you do at the gym.

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A typical mistake is that people see workouts as the most important, but ignore food. Exercising every day and yet eating more calories will still result in weight gain. If your meals are not healthy, all your hard exercise won’t help you, she says.

Why Regular Exercise Alone Isn’t Enough?

A common mistake people make is overestimating the impact of workouts and underestimating the role of food. Even if you exercise daily, eating more calories than you burn leads to an increase in weight. No matter how hard you work out, if your diet is poor, your results will be negative, Channa adds.

1. Not having a specific plan for workouts or just relying on cardio without working on their muscles is another reason people find it difficult to lose weight. By strength training, you can increase your metabolism and still lose fat when you are not working out.
2. Post-workout cravings are another trap. Many end up rewarding themselves with unhealthy treats, assuming they have earned it, only to undo the hard work. Poor sleep quality and high stress levels further complicate the process, increasing cortisol levels that can slow fat loss and promote fat storage.
3. Repeating the same routine every day leads to stagnation. The body adapts and progress halts. Channa emphasises the need to shock the muscles with different movements and routines to keep the fat-burning process active.
4. Medical conditions like PCOS or hypothyroidism can also slow down weight loss despite consistent effort. Knowing your body and consulting a doctor when needed is vital.

For those aiming to transform their bodies like Anant Ambani, the key lies in balancing patience and daily habits. Star-like results do not need extreme diets or endless hours in the gym. What they need is discipline, awareness, and it will to show up every day.

• Air quality in Michigan ranges from “moderate” to “unhealthy for sensitive groups” depending on the region.
• Over 80 Planet Fitness locations in Michigan are participating in the initiative.

With Canadian wildfire smoke causing poor air quality across Michigan, Planet Fitness locations are opening to anyone wanting to exercise for free now through close of business on Sunday, June 8, the company said.

“With recent alerts due to the Canadian wildfires, we want to make sure those who normally exercise outdoors have a safe option to avoid unhealthy air quality levels,” said Keith Bertram, president of EPIC Fitness Group, one of the state’s Planet Fitness franchisees.

EPIC Fitness Group, Impact Fitness, Cambridge Investors and Red Mountain Companies own and operate more than 80 Planet Fitness locations in Michigan.

“Part of a healthy lifestyle is making fitness a part of your routine. We hope this free access gives everyone the opportunity to exercise safely and continue their healthy habits,” Bertram said. 

Visitors will have no obligation to join Planet Fitness to take advantage of the opportunity, the company said.

How bad is air quality in Michigan on June 6?

According to AirNow, which provides air quality measurements, nearly all of Michigan has “moderate” air quality as of 7 a.m. June 6.

Moderate air quality means air quality is acceptable. However, there may be a risk for some people, particularly those who are unusually sensitive to air pollution.

Readings across Michigan at 7 a.m. included:

• Kalamazoo: 101
• Grand Rapids: 88
• Bay City: 85
• Sault Ste. Marie: 80
• Lansing: 80
• Flint: 72
• Houghton Lake: 70
• Marquette: 70
• Houghton: 61

New research reports that even a short, daily bodyweight workout can offer impressive benefits for people who have little time to exercise.

A recent study published in the European Journal of Applied Physiology found that just five minutes of daily strength training for four weeks significantly improved physical fitness and mental health in sedentary individuals.

The exercises consisted of bodyweight eccentric exercises performed at home. Eccentric exercises are where muscles contract while lengthening, such as when lowering your body during a squat or a bench press.

For the study, 22 sedentary, but otherwise healthy, individuals, aged 32 to 69, undertook daily exercises consisting of 10 repetitions each of chair squats, chair reclines, wall push-ups, and heel drops.

They were required to follow strict guidelines on how to perform the exercises. These included lengthening the eccentric (or lowering) phase of each repetition for five seconds, followed by the concentric (or elevating) phase for approximately one second. The chair squat, for example, would involve sitting down slowly for five seconds and standing up as normal.

This approach to strength training is a proven formula based on established principles, incorporating progressive overload through a combination of exercises that targets most muscle groups.

Adherence to the programme was impressive, at 91%, with participants completing 18-28 sessions over 28 days. There were no significant changes in body composition, resting heart rate, or blood pressure after 28 days of training. However, significant improvements were seen in overall physical fitness and mental health.

In terms of physical fitness for the overall group, the ability to perform the isometric mid-thigh pull improved by 13%, push-up endurance improved by 66.1%, sit-ups by 51.1%, and sit-and-reach flexibility by 9.1%, while the three-minute step test heart rate decreased by 4.8%.

Mental health scores also significantly improved, by 16% overall, and a subjective vitality assessment by 20%.

The researchers concluded that, overall, a five-minute daily exercise routine over four weeks significantly improved physical fitness and mental health in sedentary individuals, suggesting that even a small dose of exercise performed daily can be of real benefit. The high levels of adherence to the programme are reassuring, indicating that new long-term habits were being formed.

This accessible routine could provide a gateway to regular exercise participation for people who are sedentary, helping individuals overcome barriers associated with perceived lack of time, said lead researcher Professor Ken Nosaka, from Edith Cowan University, Australia.

For people who have desk-bound jobs, another study found that taking five-minute walking breaks every hour could make a significant difference.

Researchers at the University of Colorado found that it helped boost people’s mood, increased energy levels, and decreased their appetite. In the study, participants who took short walks every hour reported feeling better than those who either sat all day or took a longer walk in the morning.

Notably, the five-minute breaks didn’t significantly affect their ability to concentrate.

For people who want to take their exercise a step further, a study led by Dr Keith Diaz, from Columbia University, found that taking five-minute walking breaks every 30 minutes significantly reduced blood sugar spikes and lowered blood pressure, compared to prolonged sitting. Participants also reported that their mood had improved and they felt less tired.

People who are time poor, but have ambitions to improve their exercise performance, may want to check out the work of Dr Martin Gibala, professor of kinesiology at McMaster University, Canada, and author of The One-Minute Workout.

He argues that short bouts of intense exercise — such as one minute of hard effort within a 10-minute routine — can significantly improve cardiovascular health, insulin sensitivity, and muscular endurance.

“Intensity is more important than duration,” Gibala wrote.

“Relative to all sorts of health benefits, it is more time efficient to exercise hard for a short amount of time than it is to exercise easy for a long amount of time.”

His signature ‘One-Minute Workout’ goes as follows:

• Warm-up: 2 minutes easy cycling or jogging
• Sprint: 20 seconds all-out effort (e.g., cycle, sprint, stair run)
• Recover: 2 minutes of light movement
• Sprint: 20 seconds all-out
• Recover: 2 minutes of light movement
• Sprint: 20 seconds all-out
• Cool-down: 3 minutes of light activity

According to Gibala’s research, the results are similar to those of 45 minutes of moderate-intensity exercise.

We are often told that being fit demands hard work, dedication and, above all, time. Or does it?

The research suggests that less time is required than you think.

• Dr Catherine Conlon is a public health doctor