NEW DELHI: Olympic badminton star Saina Nehwal recently shared her fitness and diet secrets, giving fans a peek into how she maintains peak performance while balancing cheat meals and rigorous training. In a May 10 interview with Fit Tak, Saina emphasized the importance of consistency, balance, and self-awareness in achieving long-term fitness goals.
Speaking about managing cravings without compromising discipline, Saina suggested scheduling cheat meals smartly. "You can indulge on Wednesdays and Sundays," she said, adding that light workouts 2–3 hours after a cheat meal help burn off calories and maintain balance. She recommends limiting cheat days to once a week for best results.
For cardio, Saina prefers incline walking over standard walking. "It burns more calories in less time," she explained. She also encourages people to incorporate 20–30 minutes of running into their routine. "Running makes you sweat, and when you sweat, you sleep better and feel better," she said.
On the debate between running and incline walking, Saina recommends alternating between the two. "Incline walking is tough and can cause leg pain if done daily, so it's better to switch it up," she advised.
Saina is also a strong advocate of weight training. "Strength comes from lifting weights. Start slow, lift what you're comfortable with, and gradually increase the weight. You don't have to hit 100 kg on day one," she said.
According to her, strength training tones the body and builds endurance, perfectly complementing cardio workouts.
Her disciplined yet flexible approach to fitness offers a realistic blueprint for staying healthy while enjoying life's indulgences.
