Frequently Asked Questions (FAQ)
Click questions below to see the answer
Q0 - How to lose weight?
Ans - To lose weight, you can get started with my free plans or paid plans.
In Paid Plans - you can work directly with Deepti and her team (medical dieticians) for your weight loss journey and goals. You can find the link here - Paid Plans
In Free plans - you can find 2 options based on your fitness level and needs.
The free plans include free 1-week diet plan as well. Please follow the plans along with my healthy diet to get better results and ensure you are eating correctly for supporting workouts. Please note : Eating too less or extreme can affect your results.
Plan 1 : Suitable for people who
- Are new to fitness
- Want to lose more than 10kgs of weight
- Want to lose lot of fat from the body
Plan 2 : Suitable for people who
- Have some background in fitness
- Want to lose less than 10kgs of weight
- Have reduced weight and looking to tone the body (upper body/legs/belly)
Click Here - Free Plans
Q1 - How much weight can i lose in a month?
Ans - For healthy weight loss, it is advisable to lose only 0.5 - 1kg of weight per week. So you can easily lose 3-5 kgs in a month in a healthy way. Weight loss is specific to each individual, so some people lose weight faster than others. So don't worry - just stay consistent and results will come.
If you are losing inches and no weight - dont worry - its working ! Eventually you will lose weight too
Q2 - How many Days/Time - should i do the workout?
Ans - Our daily recommended activity requirement is at least 30mins of workouts 5-6 days a week. This adds up to at least 150mins of workout every week. Rest days are equally important for weight loss to help body recover fully. Once your stamina goes up, for better results you can do 45-60mins daily workouts 5-6 days a week.
e.g. Monday to Saturday for 30-60mins daily and treat Sunday as rest day !
Morning and Evenings are both fine and give similar results. Workouts can be done 1.5-2 hours after meals
e.g. morning breakfast at 8.30am ...and workout at 10am OR Evening tea/snacks at 4.30 pm ...and workout at 6pm
Avoid workouts on empty stomach, always eat some soaked nuts/dates/apple/banana 15-30mins before workout
Avoid late nights because it increase adrenaline in the body and might interfere with your sleep :)
Q3 - Do I need to change my diet?
Ans - We do not need to diet for weight loss. I would recommend avoiding any extreme diets
For diet, follow some basic guidelines
Eat healthy home cooked meals (these are free of additives, preservatives, excess sugars)
Add more vegetables and fruits to your diet (help with healthy carbs, fiber and nutrients)
Eat more regional and seasonal food (helps us eat fresh and boost immunity)
Eat at the right times especially early dinner (rough guideline - 8.30am breakfast, 12.30 lunch and 7.30pm dinner)
Don't starve .. eat mid meals as required (fruits are best on empty stomach)
Healthy Diet Plan Video
Q4 - Are workouts and diet enough to lose weight?
Ans - Workouts provide you with your daily dose of activity. There are few other simple things that you can focus on to get best results
Diet - Answer in Q3
Sleep - Sleep and wake up at the right time every day. Ideally 7-8 hours every day (between 11pm-7am)
Stress - Stay happy and stress free to avoid fat build up in the body
It all adds up for good weight loss !
Q5 - Do dance workouts work for PCOS?
Ans - Like several other conditions, PCOS also requires a good amount of regular body exercise and healthy active lifestyle. My dance workouts focus on cardio plus strength training and both are helpful for PCOS.
For diet, follow some basic guidelines
Switch to lean meats
Avoid Soy / Milk (switch to non dairy if required)
Eat more whole foods - lentils, whole wheat
Add lot of bright coloured fruits/vegetables into your diet
Q6 - Do I need to complete the whole workout at a stretch ...what if i get tired?
Ans - Congrats on getting started .. thats always the hardest part !
You don't have to complete the whole workout at once. Take it easy.. do as much as you can.. take a breath, sip some water and continue if you can. It takes a training period of around 2 weeks to get used to the workouts and then you will be surprised on how your stamina increases :)
Q7 - I am overweight... does this mean i need to do more high intensity workouts to lose weight?
Ans - No
Whether you are overweight or not, the decision to choose the intensity level depends on your fitness level.
If you are just starting with workouts, you can choose the Beginner level workouts and still lose weight easily
If you are regular with workouts (3-6 months daily) then you can move up to more high intensity workouts to slowly challenge the body further
Check the Beginner - Getting Started section for Guidance
Q8 - My body is paining after the workout.. what did i do wrong?
Ans - Firstly, my personal belief is that i don't like workouts that make your body pain and leave you sore. Apply hot water bag for pain relief and give some rest for recovery
Secondly, There are few reasons why you would experience pain after a workout. I have listed a few below -
You chose the wrong intensity level - Choose an intensity level best suited for your fitness level. It will help your body get prepared for the higher intensity workouts over time. Healthy and less painful way to start workouts
You are overdoing it - Popular belief is that.. you can workout more and burn more. But this is not entirely true. Sometimes over training can actually backfire, which means you may not lose weight and body starts retaining fat
You did not warm up enough - If your pain is regular, choose a nice 10mins warm up to stretch well before your exercise. Here is my 10mins warm up link - https://youtu.be/kPsjI-b8F5I
Too intense too quickly - These days people don't have time and 10mins super high intensity workouts are becoming popular for quick results. If your body is not ready for it, it cannot oxygenate enough leading to lactic acid build up hence pain and soreness. Train your body first with low/medium intensity and then move to extreme workouts over time
Q9 - Will dance workouts help me lose fat in thighs, arms, belly, face .. others?
Ans - You cannot burn fat from 1 part of our body. Spot Reduction is not possible
Doing Leg exercise does NOT burn leg fat ... It helps tone & shape the legs plus improves muscle strength & growth
Doing belly exercise does NOT burn belly fat ... it helps you shape into a toned and flat belly
Doing face exercise does NOT burn face fat ... it only helps stretch and tone neck muscles
Then what burns FAT?
All fat burn exercises / cardio helps burn fat from the entire body.
For best results - Do Full Fat Burn Dance workout (Fat Loss) + Body Part Exercises (Toning & Shaping) in combination
Q10 - YouTube questions - Why no download option? Why ads during videos ?
Download Option : I do not have any restrictions on my YouTube downloads. I think because i use copyrighted music - the music companies impose the restriction on download
Why the ads between videos : I have disabled ads on my videos and i don't earn any money from my dance workout videos. The ads are rolled in by youtube since i have longer videos and I use copyrighted songs
Sorry! But i dont have much control on this one as long as i am on youtube.
Q11 - Can I do workouts during PMS/periods ?
If you feel fit and fine then yes ... but avoid Abs exercises
If you feel down and with cramps... then get some good rest and bounce back when ready ! :)
Q12 - Should i do the same workout everyday ?
You can always repeat workouts ... repeating helps remember moves and helps you put more energy/power. That has a lot of benefits !
However, you can always try new workouts or rotate workouts - this will help use newer muscles and breaks the monotony by enjoying some new variety !
Q13 - Do Dance workouts help lose weight ?
I will answer this question for my dance workouts only. My dance workouts are specially designed like "Steady State Cardio Workout" - these help to keep your heart rate in the right range to help you stay longer in "FAT Burning Zone" Thats why my dance workouts target more of your fat calories and help you burn fat. This in turn help in weight loss and inch loss too!
Enjoy my workouts to get a LEAN and LIGHTER plus HEALTHY body ! ENJOY !
Q14 - I am doing the dance workouts but not losing any weight... what am i doing wrong?
Q15 - Sweating a lot - Here is how to manage Smell / Hair Care / Body Care ?
Drink a lot of water - 2/3 litres of water in a day - Drinking a lot of water naturally reduces the body odour. Sweat does not smell by itself, its generally the bacteria build up that causes the smell.
Keep Sweating ... Stay Fresh !
Q16 - Can the workouts help increase height?
Yes and No !
Yes - because a good workouts will give you a lot of sporty challenges like hopping, jumping, stretching and movement. These help in overall cell metabolism, promote growth and help you reach your ideal height. Exercises also improve our overall body posture - helping us look taller.
No - because more exercises like hanging, stretching, skipping are only helping you with body posture and cell growth. They cannot increase your height any more than your genetic make up allows.
Please don't fall for marketing gimmicks and people portraying fake results to get views.
Hindi proverb - "Insaan apne vicharon se uncha hota hai" ... Live a bigger life and people will look up to you!
Q17 - Can Teenager / Kids do DanceWithDeepti workouts ?
Definitely Yes! All my workouts are designed to be fun and sporty - hence they are suitable for kids and teenagers. All my exercises target a fun routine for the whole family to enjoy together, stay healthy and lose weight in a safe environment.
Kids/Teenager - should NOT do exercises with weights (dumbbells/barbells etc) These put unnecessary / polarised pressure and can retard growth if done incorrectly
Safe Exercises for Lean and Strong Muscle building for Teenagers - All body weight exercises are a great way to build some muscles and continue to stay flexible. Body weight exercises include Squats, push ups , pull ups, lunges burpees - they challenge the body but also evenly distribute weight to avoid growth issue.
REMEMBER : Key is to not overdo exercises . Like everything else in life - exercises need to be done in moderation
Q18 - Protein Powder - Yes or No?
I only recommend what i do myself and believe in. I am natural living enthusiast and always try to see nutrition from natural food sources
Q19 - Wear Shoes - Yes or No?
Most of my beginner workouts can be done at home without wearing shoes also.
For advanced workout, shoes help with cushion and grip - to avoid injury or accidental twist
Q20 - Sports Bra - Yes or No?