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Bengaluru-based fitness coach shares 25 tips that will help you get in best shape

  //health-fitness.news-articles.net/content/2025/ .. 5-tips-that-will-help-you-get-in-best-shape.html
  Published in Health and Fitness on Friday, October 31st 2025 at 6:36 GMT by moneycontrol.com
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How a Bengaluru‑Based Fitness Coach Is Helping People Achieve Their Best Shape: A 25‑Tip Blueprint

In an engaging piece published on Moneycontrol’s Health & Fitness portal, Bengaluru‑based fitness coach Aditi Raghavan—known for her holistic approach to wellness—shares a practical, 25‑point strategy designed to guide anyone looking to improve fitness, nutrition, and overall well‑being. The article, aimed at a broad audience, is peppered with actionable steps, personal anecdotes, and references to additional resources such as webinars, diet plans, and her own coaching portal. Below is a comprehensive summary of her key recommendations and the supplementary insights she provides through linked content.

1. Set Clear, Measurable Goals

Raghavan stresses the importance of defining what “best shape” means for you. Whether it’s losing weight, building muscle, or improving cardiovascular health, writing down specific targets—and the timeline to achieve them—creates accountability and keeps motivation high.

2. Build a Structured Routine

She advocates for a balanced weekly schedule that includes three days of resistance training, two days of cardio, and one active recovery day. Consistency is highlighted as the single most critical factor in seeing long‑term results.

3. Warm‑Up and Cool‑Down Properly

A brief dynamic warm‑up (e.g., arm circles, leg swings) and a static cool‑down help prevent injuries and improve flexibility. Raghavan recommends at least 10 minutes each to prime the body for activity.

4. Prioritize Compound Movements

Exercises such as squats, deadlifts, and bench presses engage multiple muscle groups, maximizing calorie burn and strength gains while reducing workout time.

5. Keep Training Intensity High

“Intensity equals results,” the coach says. She suggests incorporating high‑intensity interval training (HIIT) or supersets when possible, while still allowing adequate recovery.

6. Listen to Your Body

Rest days are essential. Overtraining can lead to burnout, so she advises tracking soreness, sleep quality, and overall energy levels to decide when to push harder or step back.

7. Eat a Balanced, Protein‑Rich Diet

Raghavan underlines the role of protein for muscle repair, recommending at least 1.2 g of protein per kilogram of body weight daily. She also encourages a colorful plate—greens, cruciferous veggies, berries, and whole grains—to support micronutrient needs.

8. Stay Hydrated

The article emphasizes drinking at least 2–3 liters of water a day, noting that hydration impacts energy, digestion, and exercise performance.

9. Control Portion Sizes

Using smaller plates, measuring food, and tracking intake can prevent overeating, especially when trying to lose fat.

10. Minimize Processed Foods

She encourages replacing refined carbs with complex alternatives and steering clear of sugary drinks and fried snacks.

11. Plan Meals Ahead

Meal prepping not only saves time but also reduces the temptation to grab quick, unhealthy options.

12. Include Strength Training for Women

Raghavan highlights the myth that women lose muscle mass. She points out that resistance training builds lean mass, raises resting metabolic rate, and improves bone density.

13. Incorporate Mobility Work

Daily stretching or yoga sessions improve joint health and flexibility, reducing injury risk.

14. Use Recovery Aids

Foam rolling, massage, and contrast showers are listed as optional tools to speed up muscle recovery.

15. Get Adequate Sleep

She recommends 7–9 hours of sleep nightly and stresses consistency in sleep timing to regulate hormones involved in appetite and energy.

16. Manage Stress

Mind‑ful breathing, journaling, and short meditation breaks help maintain cortisol balance and overall mental health.

17. Track Progress Visually

Raghavan suggests taking weekly photos and keeping a progress log—beyond the scale—to observe subtle changes.

18. Join a Community

She links to an online forum for her clients, noting that social support and shared accountability accelerate results.

19. Invest in Quality Gear

Proper shoes, supportive clothing, and a reliable fitness tracker can enhance performance and track metrics accurately.

20. Revisit and Revise Goals

Quarterly reviews keep the program fresh and align with evolving life circumstances.

21. Educate Yourself

She recommends reading reputable fitness literature and subscribing to her weekly newsletter for evidence‑based tips.

22. Seek Professional Guidance When Needed

Raghavan underscores the importance of consulting a physician before starting a new routine, especially for those with chronic conditions.

23. Celebrate Small Wins

Acknowledging milestones—such as an extra rep or a healthier snack choice—boosts morale and keeps the journey enjoyable.

24. Embrace Flexibility

Occasional indulgences are fine; the key is moderation and not letting one slip derail the entire plan.

25. Stay Patient and Persistent

Finally, she reminds readers that sustainable transformation is a marathon, not a sprint.

Additional Resources Highlighted

The Moneycontrol article includes several hyperlinks that expand on these ideas:

1. “Raghavan’s Free Fitness Podcast” – A weekly podcast where she discusses specific training modalities and nutrition hacks. Listeners can download episodes that cover topics such as HIIT structuring and meal‑prep hacks.

2. “Comprehensive Body‑weight Program” – A downloadable PDF containing a 12‑week progressive routine for those without access to gym equipment. The guide breaks down each exercise, sets, reps, and progression logic.

3. “Nutrition App” – The article links to a free mobile app that tracks macros, water intake, and sleep patterns, providing real‑time feedback to keep users on track.

4. “Client Success Stories” – A separate webpage showcasing before‑and‑after transformations of individuals who followed Raghavan’s program, reinforcing the practical impact of the 25 tips.

5. “Upcoming Live Workshops” – Links to registration pages for her next virtual workshops on “Peak Performance” and “Mindful Eating.”

Takeaway

Aditi Raghavan’s 25‑point blueprint presents a holistic, balanced approach that intertwines exercise, nutrition, recovery, and lifestyle habits. By turning her insights into a structured, data‑driven plan and providing complementary resources, she empowers readers to take concrete steps toward achieving and maintaining their best physical shape. Whether you’re a seasoned athlete or a beginner, the article’s adaptable framework offers a clear roadmap to healthier living.