“Gradually increasing the resistance as one’s strength improves is a fundamental aspect of progressive overload,” noted fitness expert Garima Goyal.

After her lavish wedding celebrations with producer Jackky Bhagnani and a month-long festivity break, actress Rakul Preet Singh has returned to her fitness regimen. Sharing a snippet of her workout session, the ‘Doctor G’ star showcased a 65 kg deadlift. “If you think training is challenging, try losing. Deadlift – 65kg,” she posted.

Drawing inspiration from her fitness journey, we present a guide on performing deadlifts. Regardless of your experience level, mastering and applying correct techniques is crucial for a safe and efficient workout.

Start by choosing an appropriate weight. “For beginners, it’s advisable to begin with lighter loads to acclimate the body to the movements and minimize the risk of strain. Gradually adding weight as strength improves is a core tenet of progressive overload,” emphasized fitness expert Garima Goyal.

Deadlifts engage multiple muscle groups simultaneously, fostering overall strength and muscle growth. Prioritize maintaining proper form. “Maintaining a neutral spine and correct joint alignment is vital to prevent injuries,” added Goyal.

Key considerations include:

1. Focus on controlled movements. “Avoid sudden or rapid motions to effectively engage targeted muscles and minimize the risk of strains or tears. Slow, deliberate movements also enhance the mind-muscle connection, boosting overall workout efficacy,” advised Goyal.
2. Proper breathing is essential. Coordinating breath with movement stabilizes the core and regulates intra-abdominal pressure.
3. While self-learning has benefits, seeking guidance from fitness professionals or certified trainers is advisable. They offer personalized advice based on your fitness level, goals, and any potential limitations or health issues. “A professional’s expertise can identify subtle form adjustments that significantly impact safety and efficacy,” suggested Goyal.
4. Progress gradually. Rapidly increasing resistance may lead to overtraining, fatigue, and potential injuries. “Periodization, which involves varying intensity and volume over time, prevents plateaus and fosters long-term strength and muscle gains,” explained Goyal.

Incorporate regular rest days into your routine as muscles require time to recover and strengthen. Overtraining can lead to burnout and heightened injury risk. “Adequate sleep, proper nutrition, and hydration also contribute to recovery and overall well-being,” concluded Goyal.

Gauri Khan posted a video of Ed Sheeran performing “Thinking Out Loud” at a gathering hosted by Farah Khan.

Currently in India for a concert, popstar Ed Sheeran spent time with Shah Rukh Khan on Wednesday evening. During the gathering, Ed also engaged with Farah Khan and Shah Rukh’s wife, Gauri Khan. He treated the guests to a rendition of his famous song “Thinking Out Loud,” and Gauri shared some photos and a video of the event on her social media.

It seems that Ed received a jacket from Aryan Khan’s luxury brand D’yavol X, which he wore during the party. Gauri mentioned in the caption, “What a pleasure listening to you sing @teddysphotos !!! Thank u for spending the evening with us… 😀 (by the way, loving the @dyavol.x jacket on you).”

Previously, Ed had posted a video of himself performing Shah Rukh’s iconic dance step with the superstar. Shah Rukh was visibly impressed with Ed, and Farah commented in the Instagram post, “If this was the last thing I directed I’ll die happy 😁♥️.”

This marks Ed Sheeran’s third visit to India. He first visited Mumbai in 2015 and returned again in 2017. During his 2017 visit, Farah Khan hosted a party for him, despite initially not recognizing him. Farah recalled on Bharti Singh’s podcast, “At the party, I was yelling at the DJ ‘Why are you playing funeral music?’ He said ‘Ma’am this is Ed Sheeran’s music’.” She mentioned that Ed had a great time at the party and preferred Bollywood music over his own. She added that Ed left at 2 am to prepare for his concert the next day and even sent her VIP passes, though she didn’t attend the show.

Vinesh clarified her stance on participating in the 53kg category amidst recent controversies surrounding her involvement in both the 50kg and 53kg categories during the selection trials for the Asian Olympic qualifiers and Asian Championships. In a statement shared on social media, she addressed several issues to provide clarity.

She began by addressing claims regarding doping tests after the trials, stating that she and all other finalists underwent doping tests following both the senior nationals and the recent trials. Regarding her participation in the 53kg category, Vinesh emphasized the importance of understanding UWW regulations, particularly Article 7, which limits contestants to one weight category at international events based on their official weigh-in. However, she noted that this regulation does not apply to national trials, as confirmed by the Ad-hoc committee and officials, allowing her to compete in both weight categories during the trials.

Vinesh highlighted the uncertain circumstances surrounding the qualification pathway for the 53kg category due to disputes between the Ad-hoc committee and WFI, leading to instability in the rules governing future competitions in India. To secure her path to the Olympic Games, especially since her historical weight category has been 53kg, she participated in both categories. She expressed regret that her participation raised more questions, particularly regarding the involvement of WFI officials in the trials despite court orders indicating otherwise.

During the selection trials, Vinesh initially weighed in for the 50kg category, surprising many who expected her to compete in the 53kg event. Despite this, she expressed her desire to participate in the 53kg trial and compete in both weight classes. She performed well in her matches, winning in both categories, securing a top spot in the lower weight class and positioning herself for a potential quota spot opportunity won by Antim Panghal.