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Bengaluru-based fitness coach shares 25 tips to help people get in best shape

  //health-fitness.news-articles.net/content/2025/ .. es-25-tips-to-help-people-get-in-best-shape.html
  Published in Health and Fitness on Friday, October 31st 2025 at 4:48 GMT by moneycontrol.com
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Bengaluru‑based fitness coach shares 25 expert tips to help people get in best shape

A recent Moneycontrol feature highlights the wellness wisdom of Bengaluru‑based personal trainer Anil K. Sharma, who has built a reputation for blending science‑backed fitness routines with practical lifestyle advice. In the article, Sharma divulges 25 concise, actionable tips that he believes can transform anyone’s physical health, from beginners to seasoned athletes. Below is a distilled overview of his guidance, enriched with contextual insights gleaned from links embedded in the original story.

1. Hydration First

• Tip: Drink at least 2‑3 liters of water daily, spreading the intake throughout the day.
• Why it matters: Proper hydration improves metabolism, aids digestion, and supports optimal muscle function.
• Link follow‑up: The article linked to a Healthline guide on “How Much Water Should You Drink?” which expands on hydration needs for different activity levels.

2. Balanced Nutrition

• Tip: Aim for a macro split of 40% carbs, 30% protein, and 30% healthy fats.
• Why it matters: Balanced macronutrients provide sustained energy and support muscle repair.
• Link follow‑up: A referenced WebMD article about “Macronutrient Ratios for Weight Loss” offers deeper calculations based on body weight.

3. Frequent, Smaller Meals

• Tip: Consume 4‑5 balanced meals per day to stabilize blood sugar and curb cravings.
• Why it matters: Small, regular meals keep metabolism active and prevent overeating.

4. Whole Foods over Processed

• Tip: Prioritize fresh produce, lean proteins, and whole grains; minimize refined sugars and processed snacks.
• Why it matters: Whole foods deliver essential vitamins, minerals, and fiber that processed options lack.

5. Mindful Eating

• Tip: Eat slowly, focusing on taste and texture, and avoid distractions like screens.
• Why it matters: Mindful eating helps detect satiety cues, reducing the likelihood of overeating.

6. Warm‑Up Rituals

• Tip: Begin each workout with 5‑10 minutes of dynamic stretches and light cardio.
• Why it matters: Warming up raises muscle temperature, decreasing injury risk.

7. Core Strength Focus

• Tip: Incorporate core‑stabilizing exercises (planks, dead bugs, Russian twists) 2–3 times weekly.
• Why it matters: A strong core improves posture, balances strength, and reduces lower‑back strain.

8. Progressive Overload

• Tip: Gradually increase resistance or intensity each week by 5–10%.
• Why it matters: Progressive overload stimulates muscle hypertrophy and strength gains.

9. HIIT Over Endurance

• Tip: Add 15‑20 minute high‑intensity interval training sessions twice a week.
• Why it matters: HIIT burns more calories in less time and boosts cardiovascular fitness.

10. Cardio Variety

• Tip: Mix brisk walking, cycling, rowing, and swimming to keep workouts engaging.
• Why it matters: Varied cardio prevents plateaus and promotes overall aerobic capacity.

11. Adequate Protein Intake

• Tip: Consume 1.2–1.6 grams of protein per kilogram of body weight daily.
• Why it matters: Protein is the building block for muscle repair and growth.

12. Post‑Workout Nutrition

• Tip: Within 30 minutes of training, eat a meal containing carbs and protein (e.g., banana + Greek yogurt).
• Why it matters: Rapid nutrient delivery maximizes glycogen restoration and muscle protein synthesis.

13. Sleep Hygiene

• Tip: Aim for 7–9 hours of quality sleep each night, maintaining a consistent bedtime.
• Why it matters: Sleep facilitates recovery, hormone regulation, and mental focus.

14. Stress Management

• Tip: Practice breathing exercises, meditation, or yoga 3–4 times a week.
• Why it matters: Chronic stress can sabotage progress by increasing cortisol, leading to fat storage and impaired recovery.

15. Consistent Routine Over Intensity

• Tip: Prioritize regular workouts even if they’re moderate in intensity; consistency beats sporadic high‑effort sessions.
• Why it matters: Regular movement fosters sustainable habits and incremental progress.

16. Form Over Ego

• Tip: Focus on proper technique first; add weights only when form is perfected.
• Why it matters: Correct form reduces injury risk and ensures maximal muscle activation.

17. Rest Days

• Tip: Schedule at least one full rest day per week and use active recovery (light walking, stretching) on off‑days.
• Why it matters: Rest is essential for muscle repair and mental reset.

18. Goal Setting

• Tip: Set SMART goals (Specific, Measurable, Achievable, Relevant, Time‑bound).
• Why it matters: Clear objectives guide effort and provide motivation checkpoints.

19. Progress Tracking

• Tip: Keep a workout journal or use a fitness app to log weights, reps, and body metrics.
• Why it matters: Tracking reveals patterns, highlights plateaus, and celebrates victories.

20. Community Engagement

• Tip: Join local fitness groups, online forums, or accountability partners.
• Why it matters: Social support boosts adherence and adds a fun dimension to training.

21. Nutrition Education

• Tip: Read credible nutrition blogs or consult a registered dietitian to refine dietary choices.
• Link follow‑up: The article referenced Sharma’s own blog, FitLifeKarma.com, which offers weekly meal plans and ingredient guides.

22. Supplement Basics

• Tip: Use a basic whey protein, a multivitamin, and, if needed, omega‑3s.
• Why it matters: Supplements can fill nutritional gaps but are not substitutes for whole foods.

23. Lifestyle Integration

• Tip: Incorporate movement into daily routines—take stairs, walk during breaks, or park farther away.
• Why it matters: Small, consistent movements accumulate and support overall activity levels.

24. Flexibility and Mobility

• Tip: Dedicate 10 minutes post‑workout to static stretching and foam rolling.
• Why it matters: Enhances range of motion and reduces muscle tightness.

25. Celebrate Milestones

• Tip: Reward yourself with non‑food treats (new workout gear, a spa day) when you hit targets.
• Why it matters: Positive reinforcement sustains motivation and acknowledges effort.

Additional Insights from Embedded Links

1. Healthline Hydration Guide – Provides evidence‑based recommendations for individual hydration needs, highlighting the role of electrolytes during intense workouts.
2. WebMD Macronutrient Calculator – A user‑friendly tool that calculates ideal macronutrient ratios based on weight, height, and activity level.
3. FitLifeKarma.com – Sharma’s personal website hosts weekly workout videos, a “Meal of the Week” carousel, and a community forum where members share progress and troubleshoot diet questions.
4. Instagram @AnilFitnessGuru – The coach’s Instagram page showcases short workout clips, nutrition tips, and motivational stories from clients.
5. YouTube Channel “Anil’s Fitness Academy” – A library of over 200 videos covering everything from beginner bodyweight routines to advanced strength training, each broken down into step‑by‑step form guides.

Bottom Line

Anil K. Sharma’s 25‑point playbook is a practical, evidence‑backed roadmap that marries nutrition, exercise science, and lifestyle habits. Whether you’re a weekend warrior or a busy professional, the tips—grounded in hydration, balanced meals, progressive strength training, and holistic recovery—offer a structured path toward a fitter, healthier you. By integrating these principles and leveraging the resources linked in the article, readers can move beyond generic “workout advice” and embrace a sustainable, enjoyable fitness journey.