Mrunal Thakur in Workout Gear Shares "Tuesday Workout Done Right"

Mrunal Thakur is pumping iron in her workout gear. In a new social media post the Indian actress shows off her fit figure and impressive strength during a weight lifting session. She added the hashtags #TuesdayWorkoutsDoneRight and #WorkoutLifeBalance. “You're so cute,” commented one of her followers. “Superb,” added another. How does the 31-year-old approach diet and fitness? Here is everything you need to know about her lifestyle habits.

1. Clean Eating

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Mrunal discussed her diet and workout with ETimes. “The problem with me is that when I'm not on a diet and when I'm not following a particular diet, I'm not working out. That's the problem. And when I'm working out, was following my diet,” she said. “When you are working out, you need to follow a diet. Also, when you are not working out, you still need to follow the diet.” Bottom line? “So eat clean,” she says.

2. Exercise

Mrunal does “smart” workouts. “My fitness routine is because I get bored with similar workouts. I try different, different workouts,” she says. “And I have two days dedicated to each workout form.” She also does two-a-days sometimes. “There are days where, because I love eating so much, I love food. Food.” So, she does one workout in the morning “and one workout in the evening.”

3. Pilates

Mrunal is also into Pilates. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

4. Strength Training

“I do strength training,” Mrunal added. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

5. Running and Walking

“There are days where I also go for a run. I go for walks,” she added. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

6. Hiking

Mrunal hikes. “I do treks. I just recently did a forest trek and it's so beautiful to just breathe in the nature because it also allows you to clear your thoughts,” she said. According to the National Parks Service, the physical benefits of hiking include:

• Building stronger muscles and bones
• Improving your sense of balance
• Improving your heart health
• Decreasing the risk of certain respiratory problems

7. Swimming

Swimming is also on her exercise roster. “I think it's the best way of calming yourself down and it just relaxes your body,” she said. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

Smriti Mandhana has joined the Strikers and is proudly wearing the jersey. In a new social media post the team celebrates the arrival of the star cricketer, sharing a clip of her in her two-piece workout gear. “Good to see you in Strikers blue @smriti_mandhana !💙,” they captioned the Instagram video. “Finally 🎉🥹,” commented one of her followers. “Queen of RCB and Indian team❤️,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Not Over Training or Training “Too Less”

Smriti explains that there has to be balance with training. “I’d like to be as fit and fresh, mentally and physically. So that’s something that I have to manage. I have to manage my workouts and not over train or train too less. I have to be really sure of what I’m doing so that my body is at its best when I go out to play the World Cup,” she told Red Bull.

2. 70 Percent Fitness and 30 Percent Skill

“A few years ago, cricket was mainly a skill-based sport, but now with the T20 format being popular, it is a fast-paced game,” Smriti told Red Bull in another interview. “Even in one-day cricket we have to constantly score and chase. The formats are moving pretty fast, so it’s even more important to work a lot on fitness as much as skills. Earlier it was 70% skill and 30% fitness, but now it's 70% fitness and 30% skill. So that’s a big impact.”

3. Fielding

“I think in fielding, there is a huge impact of fitness. For fielding inside the circle, you need agility. And for fielding outside the circle, you need to be able to run fast to cut the angles. For those, I need to do a lot of fitness that is specifically designed for fielding. When I do fielding fitness training, very often I see direct results; if I do the training consistently, in 20-30 days I see that I am able to move quicker or cut a ball that I may not have been able to do earlier,” she says.

“In batting, there is a lot of technique involved. Even if I do a lot of strength training, if I don’t time the ball properly, the shot won’t work. But fielding and running between the wickets, these are two aspects of the game where I can actually say to myself, ‘Oh yes, I worked on these things in fitness and I’ve seen a positive impact in the game.’ I see direct results,” she told Red Bull

4. Cardio and Strength Training

“In pre-season, I will usually do a cardio session and a strength training session every day. It would usually be cardio in the morning for half-an-hour and then a strength training session in the afternoon or evening for one-and-half-hour. This is for five days a week. And then two days would be swimming and other recovery sessions,” she told Red Bull. “I love strength training. I think I could do strength every day of the week,” Smriti says. “My least favorite is anything to do with running. I try to avoid it, but I know I can’t avoid it. It’s funny because I never get nervous before a match, but if I know I have to wake up tomorrow and go running, I will be nervous before the run.”

5. Meditation and Yoga

She also gets her zen on. “I do meditation before a match. I do 10-15 minutes of guided mediation. I can never sit quietly in one spot, so that's why I do guided meditation and try to calm myself down,” she says. “I also practice a bit of yoga. I do Surya Namaskar every day. In fact I use Surya Namaskar as part of my stretching routine before gym sessions.” “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions
• Increasing imagination and creativity
• Increasing patience and tolerance
• Lowering resting heart rate
• Lowering resting blood pressure
• Improving sleep quality

Indian cricketer Smriti Mandhana works hard both on season and off—and her training sessions are intense. Mandhana, 27, shared a video of herself wearing black workout pants, shorts, and a black t-shirt, doing a strength training workout at the gym. “Superb,” an admiring fan commented. Mandhana’s workout and diet regimen is as strict as you would expect from a professional athlete—here’s how she stays fit, focused, and on top of her game.

1. Running Every Day

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Mandhana goes for a run every day as part of her cricket training. “During off season, we train really hard,” Mandhana told Femina. “We amp up our workouts and try to take our gym and fitness routines to another level. We follow a rather stringent diet set by the team’s nutritionist. Since I don’t eat meat, I have to really take care of my protein intake. So, I include a lot of protein shakes, eggs and soybean in my meals.”

2. Good Nutrition

Mandhana focuses on good nutrition as crucial to her athletic performance. “Earlier, cricket was termed as a skill-sport a lot but now with the increased number of games and the hectic schedule we have, nutrition has become a vital aspect for fitness,” she told Sportstar. “It’ll be one of the most important aspects going forward. Even for me, post my ACL (injury rehab in 2017), I am more aware about my nutrition - how much protein intake I should have and hydration levels, understanding my body better and plan accordingly, besides gym and physical conditioning. If we have to compete at the highest level, be the top team in the world, we have to look after ourselves and nutrition is one of the most important parts of it.”

3. Cricket Dreams

Mandhana knew she wanted to play professional cricket from early childhood. “When I was nine, I would face older boys aged 13 very well,” she told Red Bull. “As I continued playing, I learnt to time the ball well during net sessions; that’s when my father decided to take me for selection trials. Once I started representing Maharashtra and heard about the likes of Mithali Raj and Jhulan Goswami, I started feeling that I too could play alongside these greats and represent India.”

4. Sunscreen and Lip Balm

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Mandhana keeps her skincare routine simple, with a focus on sun protection. “My beauty rules are pretty basic, as I hardly use any makeup,” she told Femina. “I use a great body lotion and a lip balm while stepping out. My go-to skincare product is the Vaseline Sun and Pollution Protection lotion, which comes with SPF 24 PA++ and a unique Pollution Protection Formula (PPF). It’s the one product I carry with me always because it protects me from the harsh sun and pollution. I neither have the time nor the inclination to use multiple products. Vaseline Sun and Pollution Protection lotion with its dual benefits addresses my major skincare concerns, and gives me the confidence to go out and focus.”

5. Cricket Taught Her Everything

Mandhana is thrilled to represent her country on the international stage. “It has been amazing,” she told Red Bull. “Cricket has taught me everything; including how to handle success and failure. Whatever I am today is because of cricket. I feel no pressure. I only feel pride to wear the blue jersey and represent the country. Very few people get opportunities like this, so it is a great feeling.”

Bhumi Pednekar is breaking a sweat – in her two-piece workout ensemble. In a new social media post, the actress shows off her amazing body – including her flat abs – in exercise clothes during an intense gym session. “Post dengue I couldn’t even walk a Km. Add to this a rib and knee injury along with massive muscle loss. I was a Mess!!! It’s taken me 3 months to actually get back. Slow and steady,” she captioned the Instagram post. What does an expert think about her workout – and what other exercise and diet habits help keep her in shape? Celebwell has all the details.

1. A Great Full Body Workout, Says an Expert

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Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant explains that Bhumi is doing a full body workout “which is a good option if you are trying to focus on fat loss as well as some muscle gain,” she said. “For the most part these are pretty good exercises. However, she doesn’t recommend the one where she’s on her back, her feet are on the ball, and she’s tapping her heels on the ground alternating, “if you don’t know how to properly engage your core (which most people don’t) then you will feel your own back – and possibly injure it,” she says.

2. Devotion to Fitness

“I work really hard; it’s become an active part of my routine,” Bhumi told Vogue India. “If you want something, don't wait for a Monday to begin working for it. Just show up,” she added to India Today. “I just woke up each day and showed up at the gym. I decided to never break this resolve, so there were days when I would merely take a steam and sauna and potter around. But I was there, soaking in the energy. There's no dearth of excuses when the motivation is down. I knew I had to push past this.”

3. Running

“Running regularly and light exercises along with a balanced diet will help keep you active. Hence, I start my day with running followed by a healthy breakfast including foods like nuts, fruits that help maintain my energy levels and give me the boost of nutrition I need to go about my day," she revealed in another interview with Vogue India.

4. Exercise Is Her “Me Time”

“The hour or two I spend in the gym every morning is me time," Bhumi told Vogue. “It’s not just physical, it’s meditative too; I do a lot of thinking when I’m working out."

5. Counting Steps

“I make sure to dedicate an hour to exercise daily and have made a resolution to complete 7,000-8,000 steps in a day so I don’t feel lethargic. It may look difficult since you’re indoors all the time but it’s important to push yourself," she told Vogue.

Chitrangda Singh is hitting the gym in her workout clothes. In a new social media post the Indian actress shows off her amazing body post-sweat session. “Hair flippin’ workout done,” she captioned the mirror selfie, shared via her Instagram Stories. How does the 47-year-old stay in shape? Here is everything you need to know about her lifestyle habits.

1. Four Workouts a Week

Chitrangda hits the gym four times a week. “I am not an exercise junkie but definitely an enthusiast. I like to try out different combinations of aerobics and cardio exercises for a well-rounded workout. Also, I’m not fanatic about a regimen or schedule. I try to be regular and dedicated and when I have a project, I like to get into shape for it, but it happens over a course of a few months, on and off,” she told Times of India.

2. Swimming

Chitrangda maintains that her father always woke her up early to go for a jog or play tennis, “but my favourite was always swimming. In fact, my dream body is not a skeletal size zero but a beautifully toned swimmer’s or diver’s body,” she told Times of India. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

3. Cardio and Weights

Chitrangda Singh/Instagram

Singh’s trainer Promod Dadlani has her work out for an hour and fifteen minutes. The sessions include 40 minutes of cardio and include running, cycling or working on the cross trainer. “She gets bored easily, so I have come up with a range of exercises,” he explains. She also lifts light weights but does lots of repetition — about 30 to 40 reps per exercise. She claims her upper thighs and calf muscles are her “problem areas,” so she works on them a lot. “I like to have shapely legs,” she says. “The impact of low weight-high repetition is higher for my body type and it’s got the result I was expecting. Women don’t have a high musculature so to maintain a toned physique, cardio-based exercises work really well.”

4. Morning Cardio and Stretching

Chitrangada warms up in the morning by jogging for 10-15 minutes or cycling. She also stretches. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

5. High Protein, Low Fat Diet

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Singh focuses on sticking to a high protein and low fat diet filled with fish, lean meat, fruits and nuts. “For breakfast I usually have an egg white sandwich, oats or nuts. I love fish so I have it grilled with vegetables and with bajra roti, brown rice or bread for lunch and dinner. After workouts, I snack on fruits, Oreo shakes or Twix bars. I indulge in my favourite fried eggs and bacon once a week,” she revealed.