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News18
05-05-2025
- Entertainment
- News18
Sameera Reddy's Fitness Coach Reveals Her Tailored Fat Loss Program
Last Updated: Sameera Reddy's fitness coach, Ashwyn Michael Barreto, talked in detail about the training program, including her 'no-fad' diet. Sameera Reddy, known for her roles in films such as Maine Dil Tujhko Diya, Race and Musafir, had an incredible weight loss journey. The actress has never stopped documenting her journey on social media, from weighing over 90 kg to shedding kilos within a few years and living a healthy life. Wondering what helped her through this process? According to her fitness coach, Ashwyn Michael Barreto, she follows a very meticulously tailored programme based on her body's needs. In a candid conversation, Sameera Reddy 's fitness coach, Ashwyn Michael Barreto, CEO and co-founder of ThatLifestyleCoach (TLC) in Goa, revealed that the actress initially took part in various rigorous training programmes. However, they were not meeting her body's demands. She turned to professional training programmes that boosted her resilience, energy, and confidence. 'Sameera and I began working together when she realised her previous approaches—like Pilates, yoga, and running—weren't delivering the results she hoped for. Despite her consistent, rigorous training, she struggled with fat loss and felt frustrated. That's when she sought professional help instead of continuing on her own," Barreto told the Indian Express. Barreto revealed that his structured wellness programme, which worked for Sameera's body since 2022, was made after assessing her age, lifestyle, past training history, dietary methods, and hormonal challenges. 'Sameera's programme is tailored to her energy levels and her history of stiffness and fat retention," he added. During the initial four weeks, the diva focused on mastering movement patterns, establishing proper form and technique to practise those movements regularly, boosting proprioception (body awareness), enhancing joint stability and mobility, and nurturing healthy eating habits in her lifestyle. He shared, 'Weeks five to eight transitioned into strength and hypertrophy (muscle growth), with progressive overload and a protein-rich diet to support recovery and lean muscle development." By the ninth week, the routine led to changes in her body, including improved muscle tone and posture and noticeable fat loss. Talking about her training programme, Barreto mentioned that it includes- Strength buildup three times per week through exercises such as deadlifts, squats, TRX rows, and presses that focus on the whole body and core. High-energy functional interval training once every week, concentrating on core stability and full-body agility. Daily work on mobility and flexibility to improve posture and prevent injuries. Low-impact cardio rather than high-impact moves like jumping and sprinting. The workout focused heavily on unilateral stability in the first month. Key Aspects Of Sameera's Diet Barreto shared, 'Like you may have guessed, Sameera follows a high-protein, high-fibre, and balanced nutrition plan to support her training and recovery," adding, 'We've also tailored her plan to include supplements based on her blood work to address specific deficiencies." 'Her nutrition is designed to be sustainable, such that it is built around real, whole foods rather than short-term fixes. It is adjusted based on activity levels, hormonal health, and recovery, and flexible such that nothing is entirely off-limits unless it's ultra-processed and devoid of nutritional value," said the fitness coach. He mentioned that earlier, Reddy tried cutting out carbs like rice, bread and all-purpose flour from her diet, but these turned out counterproductive for her energy levels and overall progress. 'We encourage mindful eating, not a reward-restriction cycle. She enjoys all foods in moderation, with portion control, and avoids unnecessary ultra-processed foods," Barreto elaborated. According to Barreto, her 'no-fad' diet includes – Lean proteins like chicken, fish, eggs, paneer, and tofu for muscle recovery and strength. Complex carbohydrates like quinoa, brown rice, and sweet potatoes to fuel her intensive exercises. Healthy fats like nuts, seeds, and avocado to maintain a balance of hormones and reduce inflammation. Antioxidant-rich and anti-inflammatory foods to manage oxidative stress and elevated cortisol levels. The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated! tags : health and fitness lifestyle Sameera Reddy Weight Loss Location : Delhi, India, India First Published: May 05, 2025, 13:29 IST News lifestyle » health-and-fitness Sameera Reddy's Fitness Coach Reveals Her Tailored Fat Loss Program
Indian Express
02-05-2025
- Health
- Indian Express
Sameera Reddy's fitness coach Ashwyn Barreto reveals her lifestyle, fitness, and diet routine: ‘Despite her consistent, rigorous training, she struggled with fat loss''
When Sameera Reddy, 46, decided to pull the plug on her 'unfit' lifestyle, she turned to fitness coach Ashwyn Michael Barreto. 'Sameera and I began working together when she realised her previous approaches—like Pilates, yoga, and running—weren't delivering the results she hoped for. Despite her consistent, rigorous training, she struggled with fat loss and felt frustrated. That's when she sought professional help instead of continuing on her own,' Barreto, CEO and co-founder of ThatLifestyleCoach (TLC) in Goa, told A mutual connection suggested she work with someone who could take a scientific approach, considering her age, lifestyle, and past challenges. 'When we first met, we assessed her training history, dietary methods, lifestyle, and hormonal changes. Then we built a structured programme that worked with her body, not against it,' said Barreto, 28. Barreto's own fitness journey began in 2013, when he walked into a gym as a skinny teenager. 'That was the start of my understanding of strength, movement, and performance. Over time, I realised fitness isn't just about aesthetics, it's about resilience, energy, and confidence.' He founded TLC in 2021 as a personal training brand and expanded it to corporate wellness in 2022. What does Sameera Reddy's fitness routine look like? According to Barreto, 'Sameera's programme is tailored to her energy levels and her history of stiffness and fat retention.' The first four weeks focused on learning movement patterns, building solid form and technique, improving proprioception (body awareness), joint stability and mobility, and cultivating healthy eating habits. 'Weeks five to eight transitioned into strength and hypertrophy (muscle growth), with progressive overload and a protein-rich diet to support recovery and lean muscle development,' he said. By the ninth week, visible changes included improved muscle tone, better posture, and noticeable fat loss. Training breakdown: Strength training (3x per week) – Focuses on compound movements that engage the whole body and core, including deadlifts, squats, TRX rows, and presses. Functional interval training (1x per week) – Strength training alone can sometimes make the body feel sluggish. 'So, we incorporated one day of high-energy interval training designed to enhance body awareness (proprioception), core stability, and full-body agility across all planes of movement,' said Barreto. Mobility and flexibility work – Daily as movement prep to improve posture and prevent injuries (primarily on rest days). Adjustments based on past issues: Reddy had stiffness in her shoulders and hips and left-right imbalances. 'We focused heavily on unilateral stability in the first month to restore symmetry,' said Barreto. Low-impact cardio focus: High-impact moves, such as jumping and sprinting, were avoided. 'Instead, the team included moderate-intensity activities such as agility ladder drills and treadmill jogging to boost endurance without stressing the joints,' he said. What's her diet like? 'Like you may have guessed, Sameera follows a high-protein, high-fibre, and balanced nutrition plan to support her training and recovery,' said Barreto. View this post on Instagram A post shared by Sameera Reddy (@reddysameera) Key aspects of her diet: Lean proteins: Chicken, fish, eggs, paneer, tofu, to support muscle recovery and strength. Complex carbohydrates: Quinoa, brown rice, and sweet potatoes to fuel her workouts. Healthy fats: Nuts, seeds, and avocado to balance hormones and reduce inflammation. Antioxidant-rich and anti-inflammatory foods: To manage oxidative stress and elevated cortisol levels. 'We've also tailored her plan to include supplements based on her blood work to address specific deficiencies,' said Barreto. Reddy isn't following a 'fad' diet or extreme restrictions. 'Instead, her nutrition is designed to be sustainable, such that it is built around real, whole foods rather than short-term fixes. It is adjusted based on activity levels, hormonal health, and recovery, and flexible such that nothing is entirely off-limits unless it's ultra-processed and devoid of nutritional value,' said Barreto. She had previously tried cutting out carbs (such as rice, bread, and maida) and not eating after 7 PM, but the trainer found that these restrictive approaches were counterproductive to her energy levels and overall progress. What's working for her? According to Barreto, the focus is on hormonal stability, joint health, and recovery, with movements that protect and improve joint function. Here's what to note (/Thinkstock) No workouts on an empty stomach: To ensure proper fuelling and sustained energy. Adequate rest between sets: Allows focus on technique, reducing injury risk. No 'cheat meal' mindset: 'We encourage mindful eating, not a reward-restriction cycle. She enjoys all foods in moderation, with portion control, and avoids unnecessary ultra-processed foods.' Barreto also pointed out that Reddy experiences skin breakouts when her diet slips. 'So we've worked on identifying and eliminating what doesn't suit her body,' he said. Praising Reddy's mindset and willpower, Barreto said she approaches fitness with an unwavering determination, and once she commits to something, she gives it her all. 'She is committed to long-term progress, not quick fixes. She is open to learning and adapting, and takes accountability for her efforts,' he said, adding unlike those seeking shortcuts, Reddy understands the power of consistency and structure, and embraces the process fully.
