Phogat Sisters Workout & Diet Plan

Phogat Sisters-An inspiration to All

The movie Dangal is inspired by the Phogat Sisters who are women wrestlers. The four sisters: Geeta, Babita, Ritu and Vinesh; have indeed showed the world that strength is not only limited to males. Geeta, being the eldest of all always had a zeal for Wrestling. She won India’s first ever GOLD MEDAL in wrestling for the Commonwealth in the 55 Kg freestyle category. Talking about Ritu- she is striving for a Gold medal in 2020 Olympics. Ritu has been a repeated winner of titles at Annual National Wrestling Championships, a gold at the Commonwealth Wrestling Championship, a silver in the World under 23 Wrestling Championship all in the 48 Kg category. Babita has won the Gold Medal in 2014 Commonwealth Games along with Silver Medals at the 2010 and 2018 Commonwealth Games. Vinesh Phogat, who is a cousin sister to Babita, Geeta and Ritu is the first Indian wrestler to win Gold in both Commonwealth and Asian games. Geeta and her sisters have inspired many women to live their dreams rather than just limiting them to dreams. This blog is not about their achievements but about their fitness journey; as to how they achieved their dreams, what was the hard work behind the curtains? A wrestler’s diet, workout schedule and trainings are very exhaustive. This can be followed with an utmost desire and zeal to win. Once she enters the wrestler’s ring, she undergoes a quick metamorphism from a girl to a fierce ever-winning woman wrestler.

Let us see the weight categories in which the Phogat sisters’ fall:

Name

Weight Category

Geeta Phogat 62 kg
Babita Kumari 52 kg
Ritu Phogat 48 kg
Vinesh Phogat 48 kg

Weight is a crucial factor considered in the Elimination Round of wrestling. To maintain in the same competitive category, a wrestler struggles to maintain her weight in spite of the tedious trainings and long hours of cardio.

Let us explore in details the workout schedule and diet of all four Phogat Sisters:

Workout Sessions of Geeta Phogat:

The four sisters’ wake up before Sunrise, i.e 4 am. They train for a total of 6 hours where they selflessly dedicate 3 hours in the morning and 3 hours in the evening.
The training session revealed:
Their training sessions consist of a mix of Cardio, HIIT in combination with weight training and wrestling techniques in the end.
Cardio:

Cardio

Cardio exercises give strength, agility and flexibility which are key features of wrestling. The sisters run crazily to keep improving their stamina till the time they would exhaust out. The dedication towards running is extreme. They do not hear or see any obstacles but see a goal: to reach the finish line no matter how fast the heart is pumping, the legs are paining and the body is shivering.

HIIT:
HIIT

HIIT (High Intensity Interval Training) is an anaerobic form of exercise meant to increase the heartbeat and provide a quick blood flow to the body, strengthening the muscles, building endurance and increasing overall performance of athletes. It is practiced throughout the world either solely or with a combination of other exercise forms. Examples of HIIT are burpees, dead lifts and pushups.

Weight Training:
Weight Training

Weight Training is a primordial part of their training to give strength to their arms, legs and core which is required the defense. Please note that these girls do not lift any sort of weight but only heavy weights to be able to better defend themselves in the ring.

Geeta Phogat’s Diet:

Geeta Phogat’s Diet

A healthy diet is a must for a wrestler. Let us see Geeta’s Diet in particular. Being a wrestler, she requires food to give her stamina, strength and increases her immunity as she is not allowed to fall sick. In addition to that, she requires good sources of Carbs to fuel her workouts.

Here comes Geeta Phogat diet routine:

Meal Timing

Meal

Early Morning Juices/Smoothies/ Shakes along with nuts such as almonds, walnuts, pista. 
Breakfast  200 g fruits, 150 g vegetables (seasonal), sprouts, 1 full glass of milk (eating potatoes on cheat days along with curd)
Mid-Morning Energy Bar/ Fruit/ Shake
Lunch 100 g salad, 200 g chicken/Paneer, 50 g pulse, 100 g vegetable, 4-5 Rotis, Curd 
Evening Snack Milkshake/Lassi along with fresh fruits 
Dinner 100 g salad, 200 g chicken, 50 g pulse, 100 g vegetable, 4-5 Rotis OR 1 full brown of Brown Rice
Bedtime  1 small glass of milk along with turmeric/Kesar/ cardamom 
Pre-workout Snack Fruits/ Energy Bars/Energy Drinks/ BCAAs
Post-workout Snack Smoothies/Fruits/ Energy Bars

Workout Sessions of Babita Phogat:

Workout Sessions of Babita Phogat

Babita is the second eldest sister among the Phogat sisters and she is in the 52 kg weight category of wrestling competition. She recently won the silver medal in women’s 53 kg freestyle wrestling at 2018 Commonwealth Games in Gold Coast. Her zeal is to win. She along with her other sisters wake up early in the morning to warm up. She goes for a long run and finishes her cardio. Then she kills it with her weight training sessions.

Babita Phogat’s Diet
Babita Phogat’s Diet

She weighs 55 kg and therefore to maintain her weight, she ensures to give it her best shot in her workouts and eat a balanced diet in order to repair her muscles. Her protein requirements are slightly higher than normal due to the extra strain required during the training sessions. Protein supplements are helpful in such scenarios.
Her diet:

Meal Timing

Meal

Early Morning Milk with almonds and crushed pista 
Breakfast  100 g fruits, 50 g vegetables (seasonal), sprouts, Curd
Mid-Morning Energy Bar/ Protein Supplement before workout
Lunch 70 g salad, 100 g chicken/Paneer, 50 g pulse, 75 g vegetable, 3-4 Rotis
Evening Snack Fresh fruits 
Dinner 70 g salad, 100 g Paneer, 50 g pulse, 100 g vegetable, 3-4 Rotis OR 1 full brown of Brown Rice
Bedtime  1 small glass of milk along with turmeric
Pre-workout Snack Fruits/ Energy Bars/Energy Drinks/ BCAAs
Post-workout Snack Smoothies/Fruits/ Energy Bars

Workout Sessions of Ritu Phogat:

Workout Sessions of Ritu Phogat

Ritu started training at the age of eight and she got all her inspiration from her father. She grabbed Silver medal in the 48 kg category in World U-23 Wrestling Championships, Poland. She is a fierce tigress in the Wrestling World and makes sure to leave her footprints behind every wrestling session. Her smile stole many hearts but her shining unexpected performance shook everyone as she is the youngest of the Phogat Sisters’. Along with her sisters, she tried to keep up with a similar workout schedule and undergoes a strenuous training despite her young age, she never gives up on her sisters’ continuous encouraging words and today they are all shining bright in their respective sports career.
Ritu Phogat’s Diet

Ritu Phogat’s Diet

Ritu is a girl full of energy. She always cracks every performance. Her secret to this dynamite performance is her regular diet. Let us see what she eats:

Meal Timing

Meal

Early Morning Milk 
Breakfast  50 g fruits, 50 g vegetables (seasonal), sprouts/Channa, Curd
Mid-Morning Energy Bar/ Protein Supplement before workout
Lunch 50 g salad, 100 g Paneer, 40 g pulse, 80 g vegetable, 4-5 Rotis
Evening Snack Fresh fruits or Smoothie 
Dinner 50 g salad, 150 g
Chicken, 50 g pulse, 100 g vegetable, 3-4 Rotis OR 1 small brown of Brown Rice
Bedtime  1 small glass of milk 
Pre-workout Snack Fruits/ Energy Bars/Energy Drinks/ BCAAs
Post-workout Snack Smoothies/Fruits/ Energy Bars

Workout Sessions of Vinesh Phogat:

Workout Sessions of Vinesh Phogat

Vinesh Phogat won the Gold Medal at the 2018 Asian Games. She is a woman of tact. She is determined and knows her moves. She learnt all these from her elder Phogat sisters. Her workouts are more focused on weight lifting and functional training as she competes among the deadliest competitors. She trains for 6 hours a day and also dedicates part of her training to cardio to give her the endurance to perform.
Vinesh Phogat’s Diet

Vinesh Phogat’s Diet

Vinesh also sticks to her diet as much as her sisters do. Her diet is as follows:

Meal Timing

Meal

Early Morning Milk with crushed almonds
Breakfast  100 g fruits, 50 g vegetables (seasonal), 1 bowl of sprouted fruits and veggies, Chaach
Mid-Morning Energy Bar
Lunch 100 g salad, 150 g Paneer, 50 g pulse, 80 g vegetable, 3-4 Rotis
Evening Snack Smoothie 
Dinner 100 g salad, 100 g
Chicken, 60 g pulse, 80 g vegetable, 3-4 Rotis OR 1 small brown of Brown Rice
Bedtime  1 small glass of milk 
Pre-workout Snack Fruits/ Energy Bars/Energy Drinks/ BCAAs
Post-workout Snack Smoothies/Fruits/ Energy Bars

Hoping that this diet schedule will help you to add wings to your dream too. Always remember to never give up even if the situations are in favor of the negative. Always strive, fight and grab your dream and convert it to reality like the Phogat Sisters. You might never know, you might be the next inspiring story for another movie casting.

CHASE YOUR DREAMS LIKE PHOGAT SISTERS- TEAM NUTRIFYT