Through rigorous training and a well-balanced diet that also allows for cheat days, Olympic medalist and top badminton player Saina Nehwal maintains her position at the top of the sport. She discusses her strategies for handling cheat meals, cardiovascular workouts, and strength training in order to maintain her fitness and competitiveness in a May 10 interview with Fit Tak.

The way Saina integrates cheat days

"You can indulge on Wednesdays and Sundays if you want to," Saina says when discussing how she handles cheat days. It's even preferable to do a mild workout 2–3 hours after your cheat dinner if you have the time. In this manner, you consume some of the calories, savor your meal, and yet feel content knowing that you made up for it with physical activity. Regarding how frequently one should take a cheat day, Saina advises restricting it to once a week for greater discipline and outcomes.

In addition to sharing her favorite cardio tip, Saina revealed that she favors incline walking over regular walking. "It's more effective than a normal walk because you burn more calories in less time," she said. She also advised including running into your regimen, ideally for 20 to 30 minutes. "Running is always fun. When you sweat, you feel good and sleep better too," she added.

advice from Saina's workout

Saina claims that both running and incline walking have their place in weight loss when asked which is superior. She claims that it's challenging to hike uphill. It's not simple, and it's hard to do it every day because it hurts your legs. However, you can switch between running one day and incline the following day. 

Weight training should be included in your regimen for general strength and conditioning, according to Saina. She claims that lifting large weights increases your strength, whilst running helps tone your body and makes you feel stronger.

There is no need to strive for 100 kg right away, she advises, rather start slowly and lift based on your ability. It's crucial to start with a manageable weight, lift what you're comfortable with, and progressively raise the weight as your strength improves.

Read Also: Is It Safe to Exercise During Your Period? Doctor Weighs In with Benefits and Tips

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