My profession, acting, demands that I keep fit both physically and mentally. I follow a tailor-made regime, which includes practising yoga, gymming, running, swimming, jogging ? all of which go a long way in giving me strength, stamina and fitness. What sort of a fitness regime one follows is up to the individual. I prefer to start early in the morning. When one says that he or she can’t find time to work out, it is nothing but a lame excuse.

Everyone should keep fit and it’s important to remember that fitness is not to be taken lightly. Sadly, that seems to be the case with many who frequent gyms these days. In many of these places, it’s a complete free-for-all ? there is loud music, people stand around gossiping or chatting without realising that they may be disturbing others. In such gyms, it becomes really hard to concentrate on the workout.

As an actor, I feel it is imperative to remain in the pink of health. With the rigorous shooting schedules, it’s a must. My fitness regime ? which focuses on both training and yoga ? helps me tackle the physical and mental strain. For me, fitness is not just about bulging muscles, it’s also about fast reflexes and alertness. To achieve that, I keep my lifestyle as simple as possible. I don’t work 18 hours a day, nor do I live on 20 cups of coffee and 100 ml of alcohol. That’s what keeps me up and about even on a hard day.

As told to Sipra Sen Saha

Straight from the heart

Be absolutely clear about your reasons for exercising. An athlete has his own goals, as does a bodybuilder, while a model trains himself to walk the ramp. You need not have the physique of a model if you don’t want to be one. It’s better to be healthy and enjoy life in your own way.

Remember that the heart is the most important muscle in the body. To keep your heart in good shape, go for brisk walks or cycling. Jogging or climbing stairs for 20 to 40 minutes daily is also useful. It would help you to shed the flab and look fit. You may also try full-body stretching as part of your routine at least three times a week. It’s a must ? especially after the cardio workout. Remember, it’s important to breathe properly when you are exercising.

Two days a week, resistance training using weights, machines or rubber bands is good enough for most of us, but if you need a specialised fitness regime, consult a specialist and get a tailor-made one prepared.

And never lose heart. A good physique takes a lot of hard work, but it’s definitely worth it.

My weekly workout

Monday: Chest, triceps, lower abs

Tuesday: Cardio for 25 minutes, cycling, skipping and stretching

Wednesday: Lats, biceps, forearms

Thursday: Cardio for 25 minutes

Friday: Shoulders, legs, calves, obliques

Saturday: Kickboxing for 45 minutes, stretching

Sunday: Rest

Guide to healthy eating

The actor tells you what to eat and what to shun daily: Water is the greatest elixir of life. Drink four litres in summer and at least three in winter.

Throw away the fad or celebrity diet books. Rely on good old Indian food. Take complex carbohydrates such as home-made whole-wheat (atta) chapatis. I have chapatis, one egg and a banana before my morning workout.

Salads and seasonal fruits, which are easily available and cheap, are good for health.

Go easy on the oil, spices and thick gravy. I gorge on home-cooked food for lunch ? but it never contains deep-fried or oily items.

Have moderate amounts of protein e.g., low-fat dairy products, legumes, pulses, soyabean, fish and poultry. Red meat, if consumed once in a while, isn’t bad. I have 200 gm of unsweetened yoghurt every day and limit my sugar intake to four teaspoons, or 20 gm, in a day.

Steer clear of junk food.