Your gym questions answered – Celeb fitness guru Rizwan tells us how to shed those pounds

Your gym questions answered – Celeb fitness guru Rizwan tells us how to shed those pounds

What exactly is a balanced diet? Rizwan Noor shares some weight loss basics with Images
Updated 10 Nov, 2015

Who would have thought that the secret behind Sohai Ali Abro's tiny waistline is a man called Rizwan Noor?

Rizwan is responsible for the transformations of many celebrities we see on our screens today, from Ayesha Khan and Sadaf Kanwal to Fahad Mustafa and Amir Liaqat!

He's most recently set up shop at the exclusive gym Club M in Karachi, where our leading ladies and gents line up to whittle themselves into shape.

Rizwan agreed to share some weight loss basics with Images.

Images: Realistically speaking, how much weight can a person expect to lose in a month?

Rizwan: Healthy weight loss in four weeks is 6-8kg, which can be reduced through a combination of exercise and a healthy diet.

Images: What do you consider a healthy diet?

Rizwan: Homemade food is always healthy and not too processed. I always avoid junk food and drink the recommended amount of 12-15 glasses of water everyday. A balanced diet comprises of 60% carbs, 30% protein and 10% fat.

Images: Tell us about the diet you consume.

Rizwan: I eat everything, but in small portions. Having a healthy breakfast is really Important because it jumpstarts your metabolism. Follow that with five 5 small meals spread out over the day. Small, healthy meals (rather than the standard three large meals) keeps your energy up.

Images: 5 workouts you'd recommend for weight loss?

Rizwan: Interval Training, Circuit Training, CrossFit Workout, Cross Circuit Training and Only Cardio & Core Workout.

Images: What's the best exercise for office-going people? They're always in a time crunch!

Rizwan: The best body weight exercise in the morning is push-ups, squats and abs crunches. These exercises only 5-10 minutes. They can also try stretching and yoga. It's important that they avoid sitting for long periods after lunch!

Sadaf Kanwal and Sohai Ali Abro good off in their downtime at the gym - Photos courtesy Rizwan Noor
Sadaf Kanwal and Sohai Ali Abro good off in their downtime at the gym - Photos courtesy Rizwan Noor

Images: How long should a beginner do cardio?

Rizwan: People who are starting out should walk for 30 minutes and work their way up to an hour of cardio in order to burn around 500-600 calories.

Images: Do you think a daily work out at the gym is better than a jog in the park?

Rizwan: That depends on your body type. If you've already lost weight and have good cardio conditioning, it's best to hit the gym to tone the body more by doing a bit of muscle training.

Images: Okay, time to 'fess up: Which celeb do you think has the perfect body?

Rizwan: The industry is in quite good shape. I've trained a lot of celebrities, and I'm proud to see the transformations of Wasim Akram, Fahad Mustufa, Sohai Ali Abro, Sadaf Kanwal and Sanam Choudary.


sOHAIL aKASH Nov 09, 2015 03:41pm
I want to make a gym like your bro .............................tell me some home excersices to lose belly fats send me pics also
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M. Anwar Qureshi Nov 09, 2015 04:04pm
The images and his answers to questions are quite impressive. But how much he CHARGES; any guess.
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Anwar Sadiqque Nov 09, 2015 09:34pm
Nice to hear that fitness is starting to be taken more seriously in Pakistan. You can learn alot by reading for FREE on the internet. Also if you are worried about price, ask your self, how much is your health and life worth?
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FB Nov 09, 2015 11:06pm
@sOHAIL aKASH : brisk walk every day, 30-45 minutes min. Once in a bit of shape, do two sessions of HIIT a week, or play squash/tennis/b'ton (for intervals) with rigorous intensity, squash would be best (chip in push ups/ pull ups/ plank to support muscle and core). Don't fuss too much about food, just eat healthy and try to avoid sugary and high fat diets, no fizzy drinks. With a little discipline, you can maintain this longer in life than a Gym routine which is usually a quick fix but needs a lot more commitment (and money for coaching sessions)
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Khalid saeed Nov 10, 2015 08:45am
Alternate days of Cardio and strength training is key to fitness in the long term. This routine will also save you from injuries as exercised muscles need time to recuperate. IBI is the best principle for excercising; first I is for intense, B is for brief and last I is for infrequent as you can't exercise the same routine everyday. Khalid Saeed CSCS Bodytalk Fitness Strength & Conditioning Specialist
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Musa Nov 10, 2015 09:02am
@M. Anwar Qureshi he is charging Rs32,000 for a monthly package, when i spoke with him. He is pretty expensive, but he is well liked by everyone. I just can't afford it.
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Bilal Nov 10, 2015 12:47pm
@ Musa, 32k he is litrally fleecing his customers but his clientele is mostly celebs so I am not surprised. In this day n age you dont need to hire a personal trainer, everything is available on net for free. If anyone still needs a info regarding weight loss diet/ workout, Id be happy to help.
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RIZWAN Nov 10, 2015 04:39pm
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