Wchicken Sameera Reddy46 years old, decided to put the branch on her “unfit” lifestyle, she turned to the fitness coach Ashwyn Michael Barto. “Sameera and I started working together when she made her previous approaches – such as Pilates, yoga and running – would not offer the results she hoped. Despite her coherent and rigorous training, she fought against fat loss and felt frustrated. It was then that she looked for professional help instead of continuing her Indianexpress.com.
A mutual link suggested that he work with someone who could adopt a scientific approach, taking into account his age, his lifestyle and his past challenges. “When we met for the first time, we evaluated it training History, food methods, lifestyle and hormonal changes. Then we built a structured program that worked with his body, not against him, “said Barto, 28.
Barreto’s fitness trip started in 2013 when he entered a gym in lean adolescence. “It was the beginning of my understanding of strength, movement and performance. Over time, I realized that physical form is not only a question of aesthetics, it is resilience, energy and confidence. He founded TLC in 2021 as a personal training brand and extended it to corporate well-being in 2022.
What is the Fitra Reddy Fitness Routine like?
According to Barreto, “the Sameera program is suitable for its energy levels and its a history of stiffness and fat retention”.
The first four weeks have focused on learning the models of movement, the creation of solid form and technique, improvement of proprioception (body awareness), joint stability and mobility and to cultivate healthy eating habits.
“The weeks five to eight have increased to strength and enlargement (muscle growth), with progressive overload and a regime rich in protein to support recovery and lean muscle development,” he said.
At the ninth week, visible changes included improved muscle tone, better posture and notable fat.
Distribution of training:
The story continues below this announcement
Strength training (3x per week) – focuses on compound movements that engage the whole body and nucleus, including earth lifts, squats, TRX lines and presses.
Training at functional intervals (1x per week) – strength training can sometimes make the body slow. “Thus, we have incorporated a high -energy intervals training day designed to improve body awareness (proprioception), basic stability and complete body agility in all movement plans,” said Barreto.
Mobility and flexibility work – Daily movement Prepare to improve posture and prevent injuries (mainly rest days).
Adjustments based on past problems:
Reddy had a stiffness in his shoulders and his hips and his left-right imbalances. “We focused strongly on unilateral stability in the first month to restore symmetry,” said Barto.
The story continues below this announcement
Low impact cardio focus: high impact movementssuch as leap and sprint, have been avoided. “Instead, the team included moderate intensity activities such as agility scale exercises and jogging on treadmill to stimulate endurance without highlighting the joints,” he said.
What does his diet look like?
“As you may have guessed, Sameera follows a nutritional plan rich in protein, with high fiber and balanced to support her training and recovery,” said Barreto.
Key aspects of his diet:
Lean proteins: Chicken, fish, eggs, shutter, tofu, to support muscle recovery and strength.
Complex carbohydrates: Quinoa, brown rice and sweet potatoes to feed its training.
Healthy fats: Nuts, seeds and avocado to balance hormones and reduce inflammation.
Foods rich in antioxidants and anti-inflammatory drugs: To manage oxidative stress and high cortisol levels.
“We have also adapted his plan to include supplements according to his blood analyzes to deal with specific deficiencies,” said Barreto.
The story continues below this announcement
Reddy does not follow a “fashionable” diet or extreme restrictions. “Instead, its nutrition is designed to be durable, so that it is built around real and whole foods rather than short -term fixes. It is adjusted according to the activity levels, hormonal health and recovery, and flexible so that nothing is entirely prohibited unless it is ultra-transformed and devoid of nutritional value, “said Barreto.
She had already tried to cut carbohydrates (such as rice, bread and maida) and not to eat after 7 p.m., but the coach found that these restrictive approaches were counterproductive for her energy level and global progress.
What works for her?
According to BARTOTO, accent is on hormonal stability, joint health and recovery, with movements that protect and improve joint function.
Here is what to note (photo: getty images / thinkstock)
No fasting drive: ensure good diet and sustained energy.
The story continues below this announcement
Adequate rest between sets: allows you to focus on the technique, by reducing the risk of injury.
No spirit “Cheat Meal”: “We encourage conscious food, not a reward-restaurant cycle. She likes all foods in moderation, with portions control, and avoids unnecessary ultra-transformed foods. ”
Barreto also pointed out that Reddy undergoes rastered rashes when his diet slides. “So we worked to identify and eliminate what is not suitable for his body,” he said.
Praising the state of mind and the will of Reddy, Barreto said that she approached the physical form with an unshakable determination, and once she commits to something, she gives him everything. “She is determined to long -term progressnot quick solutions. It is open to learning and adaptation, and takes responsibility for its efforts, “he said, adding unlike those looking for shortcuts, Reddy understands the power of coherence and structure, and fully embraces the process.