Mandira Bedi, the Indian actress, television presenter, and fitness enthusiast, continues to inspire people of all ages with her dedication to health and wellness. At 53, Mandira embodies a balanced lifestyle, combining regular exercise with mindful eating. Here’s a peek into her fitness secrets for maintaining a toned physique and overall well-being.
The Fitness Journey
Mandira’s fitness journey took a serious turn in 2008 when she participated in the reality show Khatron Ke Khiladi. To prepare for the physically demanding tasks, she began weight training, determined to look and feel strong. Even during filming in South Africa with grueling schedules, she made time to run or hit the gym, integrating fitness into her daily routine.
Making Fitness Fun and Sustainable
Mandira believes the key to consistency is making fitness enjoyable. Her current regimen includes a mix of strength training, cardio, and long walks. She commits to at least one hour of activity every day and swears by walking as an effective form of exercise. Mixing things up keeps her engaged and motivated.
Exercise is a ‘Better Place’
For Mandira, exercise is more than just a physical activity; it’s a “Better Place”. She emphasizes determination and enthusiasm in achieving her fitness goals. No matter how busy she is, Mandira always finds time for her workout sessions. Her social media posts offer regular doses of inspiration for fitness enthusiasts.
Mandira’s Workout Routine
Mandira’s workout routine is a blend of different exercises that target various muscle groups.
- Core Workouts: Mandira loves ab workouts, which include exercises like hollow holds, crunches, mountain climbers, planks, and side planks. These exercises improve posture, beat backache, promote balance, increase flexibility, and enhance core strength.
- Strength Training: She incorporates strength training exercises into her routine. She has been increasing the weights that she lifts over time.
- Cardio: Mandira includes cardio in her fitness regime. She often goes for runs.
- Yoga and Meditation: Mandira values the spiritual and calming influence of yoga, making space for it in her weekly routine. She also emphasizes meditation for mental peace.
- Functional Training: Mandira does a lot of functional training, which is a mix of weights and cardio.
- HIIT (High-Intensity Interval Training): She follows HIIT, which includes both cardio and weight-lifting for three to four days continuously.
- Other Exercises and Activities:
- Arm stretching exercise with resistance bands
- Pilates and martial arts
- Walking squats
- Headstands
- Jumping jacks
- Kettlebell swings
- Goblet squats
- Lunges
- Swimming
- Trampoline exercises
- Wind sprints
‘Hates Squats’
While Mandira is dedicated to her fitness routine, she admits to disliking squats. However, she still incorporates them into her workouts, demonstrating her commitment to a comprehensive fitness regime. In fact, in the past, she has pushed herself to do 1000 squats!
Mandira’s Diet
Mandira believes that diet plays a crucial role in one’s fitness journey. According to an expert, Mandira’s fitness mantra is 70 percent diet and 30 percent exercise. She emphasizes eating clean and living clean.
- No Processed Sugar: Mandira has given up all forms of processed sugar. She satisfies her sweet tooth with non-processed sugar sources like fruits and dates.
- Focus on Whole, Natural Foods: Her meals are rich in fruits, vegetables, whole grains, and lean protein. She advocates for colorful, vibrant meals using natural ingredients, avoiding anything artificial.
- Balanced Meals: Mandira’s meals are balanced with high protein, low carbs, and lots of hydration.
- Breakfast: For breakfast, Mandira tries to eat healthy and protein-rich foods. She likes to have eggs for breakfast. She enjoys a morning breakfast buffet in a hotel.
- Lunch: On a daily basis, she eats roti or rice, dal, beans, or paneer, egg whites, curd, and salad.
- Dinner: On training days, she consumes carbohydrates like bajra and jowar roti with vegetables, as well as high-protein foods like egg whites or paneer. She drops the rotis for dinner. She normally eats dinner between 7 and 8 PM.
- Snacks: She tries to keep healthy snacks around her, such as kura, macana, and different kinds of soya nuts and lentils.
- Avoiding Certain Foods:
- Processed and packaged foods
- Fatty foods
- Potatoes
- Carbs after lunch
“You Can’t Beat What You Eat”
Mandira emphasizes the importance of a sustainable diet, finding a balance between eating what you enjoy and staying fit. She believes that you can’t beat what you eat, emphasizing that fitness is always 70 percent food and 30 percent exercise. Weight loss only happens with a calorie deficit.
Additional Tips and Insights
- Discipline and Consistency: Mandira swears by discipline and daily workouts. She doesn’t skip her routine, no matter what.
- Early Riser Routine: Mandira starts her day early with yoga, strength training, or cardio.
- Fitness is Non-Negotiable: She believes that doing something is better than doing nothing.
- Listen to Your Body: Mandira eats when she’s hungry.
- Balance: Mandira’s mantra is all about balance, gratitude, and inner strength.
- Age is Just a Number: Mandira is proof that consistency beats age. She believes you can start at any age – just show up!
- Self-Love and Confidence: Mandira emphasizes self-love and confidence.
- Mental Health Matters: Mandira meditates and practices mindfulness to stay emotionally balanced.
Mandira Bedi’s fitness journey is a testament to the power of consistency, discipline, and a positive mindset. By combining regular exercise with a balanced diet and a focus on overall well-being, she continues to inspire others to prioritize their health and live their best lives.
