Fitness Model Asha Coulthard in Two-Piece Workout Gear Does "Day 4 Bali"

Maya Jama just shared a photo of herself in a swimsuit. “That was me yesterday. This is me now. I just tried to do 5 minutes on the treadmill and I want to vomit. It’s a lovely day in the neighborhood though,” she said, showing off a nice backyard patio. “It’s oh so quiet, shh, shh,” she continued, quoting a Bjork song. “I said I wanted to be a lady of leisure…” How does she stay so fit? Read on to see 5 ways Maya Jama stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Works Out Early When Filming

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“When I’m away filming, I try to wake up early so I can fit in a workout before arriving on set. It helps get me in the zone,” she has said. “Early-morning cardiovascular workouts are well-supported to improve concentration and energy for the rest of the day. They also may have the added benefit of improving sleep quality for some people,” says the Mayo Clinic. “Think of something that will really get you moving every day. Maybe it takes posting a picture from your healthier days on the fridge. Or perhaps you wish to keep up with the kids. Whatever it may be, make sure it gets you moving each and every time.”

2. This is How Often She Works Out

“'I have loads of energy so lately I’ve been trying to channel that into an exercise routine. But I’m still very much a beginner. I now work out three to four days a week because I know it’s an important part of keeping healthy,” she said, according to Women’s Health. “Here's what the research says: A single exercise session that gets your heartrate up can lower blood pressure, improve sleep, lower anxiety and improve insulin sensitivity on the day you do it. Other benefits, like lowering your risk of many chronic diseases and cancers, start adding up within days or weeks of regular physical activity,” says the Mayo Clinic. “Regular activity sets you up to stay independent as you age, and lowers your risk of fall-related injuries. For many people with chronic conditions, it can lower your risk of all-cause and disease-specific mortality.”

3. She Lifts Weights

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Maya lifts weights to feel strong. “I love feeling strong, but I’m not naturally like that. From an early age I’d be trying to use my mum’s weight to do deep squats and build bigger legs,” Maya says to Stylist UK. “In the first lockdown, I lived with friends and we all worked out together. It was good because when one person wasn’t feeling it, the others would get you in the mood,” Maya adds. “It’s harder, now I’m on my own.”

4. She Incorporates Fitness Into Her Daily Life

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“Every morning I put good music on and dance around my bedroom or run up and down the stairs. I’ve found wearing ankle weights really useful, putting on thick socks and weights while I do my daily activities for some extra resistance. And I’ve got a bike in front of my TV so I can jump on that when I’m watching something,” Maya told Stylist UK.

5. She Does Squats

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“Once you are at the bottom of your squat, check your form in the mirror. Are you sitting parallel to the floor? As you stand up, push your heels into the ground to generate a greater force. This is especially helpful once you start adding more weight. Focus on squeezing your glutes at the top of the squat as you come back to a standing position. Look straight ahead to help keep your shoulders back and your back straight while performing the squat,” says ACE Fitness.

Bollywood star Disha Patani is showing fans and followers exactly how she uses the weight room at the gym to get her enviably strong and toned physique. Patani, 31, shared a video of herself wearing purple shorts and a cream hoodie, doing barbell squats (and making it look easy). “Leg day,” she captioned the post. “Inspirational,” a fan commented. Patani’s video is a great example of how important weights are for women—here’s how the actress eats, trains, and lives to be her fittest self.

1. Weight Training and Cardio

Disha Patani/Instagram

Patani works out with trainer Rajendra Dhole. “Disha by far is the most dedicated person you will meet when it comes to fitness. She trains every day for an hour. The only day she takes an off is a Sunday,” Dhole told Vogue India. “Disha does squats, deadlifts, military presses, shoulder presses, chest presses, bicep curls, tricep extensions, to boost muscle strength for her arms. Low reps with heavy weights builds muscle mass, as compared to doing more reps with lighter weights, which increases muscle endurance.”

2. Her Fittest Self

Patani mixes up her workouts so she doesn’t get bored, and she isn’t afraid of weights. “I work out every day and my routine usually involves cardio in the mornings, like dancing, kick boxing or gymnastics, and weight training in the evenings," Patani told Vogue India. “The general assumption is that women working out involves cardio, not weight training. But we all work out and do heavy weights; I come across so many girls in the gym training really hard. At the end of the day, it isn't about gender, but about working on your body and becoming your fittest self."

3. Personal Style

Patani’s style is all about what’s comfortable and unique. “I am not really into labels or brands, what’s important is how you style it,” she told Elle India. “I prefer simple and easy-to-wear clothes. To sum it up, my personal style is comfortable, sexy and sporty. I like things that are close to my heart. For instance, the evil eye bracelet I wear on my hand.”

4. Eggs Before Exercise

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Patani tries to get some protein in her before a workout. “I have fallen into this bad habit where I don't eat anything in the mornings before working out, because I feel very full while exercising if I do,” she told Vogue India. “But, it is definitely advisable to cram in a small meal before a workout, consisting of some protein, like eggs. After exercising, it is good to add protein again, either through chicken, eggs or paneer.”

5. Abs-olutely Fabulous

So how does Patani get those enviable abs? “There is no secret as such,” she told Vogue India. “It's all about an intensive ab workout and a strict diet. Maintaining abs is the most difficult thing as one day you have them and the next day they may disappear. So I strongly believe a rigorous workout and a healthy diet are the only ways to maintain abs.”