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Singer-songwriter Umair Jaswal shares how he keeps stress free and active while in quarantine.
Having started his singing career more than a decade ago, singer and songwriter Umair Jaswal has been a regular feature on Coke Studio for several years. Moreover in 2016, he made his acting debut with period drama, Mor Mahal that featured Meesha Shafi, Zahid Ahmed and Sania Saeed in key roles. Last year, the singer not only returned to Coke Studio 12 with an original solo song, ‘Chal Raha’, but also launched his clothing line, Revamp and opened a gym, called Alpha, in Islamabad. According to Jaswal, he has been into fitness for almost 15 years, however, he claims that he is not a health freak and in fact is a foodie.
Instep got in touch with the singer-songwriter to find out more about his fitness routine during quarantine and how he keeps himself motivated for a healthy lifestyle.
Talking about healthy lifestyle choices, Jaswal shared that he loves food and at times indulges in unhealthy food items but he makes sure to work out and keep himself in shape. “To be very honest, I am one of those people who really enjoys his food, however I try to balance it with good workouts,” he said.
He further went on to say that it takes time and patience to develop a healthy lifestyle. “Dedication is not an option but a lifestyle and it is essential to incorporate things in your daily life to become healthier. It is not going to happen overnight; it takes months and months of physical and mental training as well as positive reinforcement. I believe that you have to keep reassuring yourself that the end result is going to be great,” he added.
As far as his fitness goals are concerned, the singer revealed that it keeps on changing with passing time. “Right now, with the coronavirus outbreak, the focus is on staying active. I’m just keeping in the groove, keeping myself and my body active so that when all of this is over, I don’t have to start from scratch.”
The singer and songwriter said that normally he works out six days a week and takes a day off, which is usually a Sunday. If during the week he is busy and doesn’t get time to exercise, he then makes it up by working out on Sunday.
“As for my workout routine, I mostly do high intensity cardio running, using the elliptical or treadmill, and weight training. Lifting heavy weights is a must for me, and that has always been part of my exercise routine,” he informed.
With gyms being closed due to the lockdown, the singer said that he has dumbbells and some limited gym equipment such as pull up and chin up bars, resistance bands, a cross trainer and an elliptical at home. “In order to stay active at home I use all this equipment to workout. It does get boring but it is still better than not working out at all. In my opinion it is very important to work out at this point because it keeps your immune system up and being lazy is going to bring your immune system down, making you more prone to catch the virus,” he asserted.
On what nutrients dominate his diet, Jaswal said that it varies. “Usually when I want to look a certain way for a project, then I have a different diet/meal plan and if I am on a maintenance diet then that is different. Normally I consume around 2300 to 2500 calories in a day and if I’m just maintaining my weight then I can eat up to 2800 calories.” He continued, “I divide my meals into 6 to 7 portions that include protein, good carbohydrates (carbs) and good fats. A lot of people believe that when you are on a diet you have to quit carbs and fats completely but that is totally wrong. For a healthy metabolism you need a balanced diet.”
Speaking of whether his diet includes juices and shakes, he shared, “I take my protein in the form of solids like egg whites, steak and chicken (170 to 200 grams per day) so I have to take supplements as well in the form of protein shakes. When I am on a slightly flexible diet I add ice-cream, milk and peanut butter but when I want to go lean then I take the protein shake in water. It all depends on what phase of transformation you are at – whether you are cutting down, bulking up or maintaining your weight. Protein shakes are a must for me and I do add seasonal fruits to them as well. As for juices, I love orange and cranberry juices as they have amazing nutritional value.”
He also stressed on the fact that one should never miss breakfast. “It is the first meal of the day and our metabolic rate totally depends on our breakfast. Have a good healthy big breakfast and then maybe you could have a lighter lunch and dinner.”
“These are testing times and it’s quite stressful for all of us because a lot has been affected; our livelihoods, our work, our freedom, everything has been affected by this pandemic. And this stress has definitely taken a toll on my mental health as well.” Jaswal furthered that people should stop watching coronavirus updates and death rates online as well as stop reading the conspiracy theories. “These things are not in your control and you are only putting yourself in a position of fear and panic. Try doing constructive things, try reading because it transports you into a world of imagination. In fact reading has really helped me stay positive and manage my stress levels. Also make sure to keep your mind occupied with healthy activities.”
On what precautionary measures he is taking to protect himself from the coronavirus pandemic, Jaswal shared, “I am not shooting at all and am practicing social distancing. It’s the best way to protect yourself from COVID-19. Apart from this I make sure to wear a face mask and gloves when stepping outside, avoid shaking hands, wash hands frequently, use hand sanitizers and take a shower as soon as I come back home. Be safe and clean at all times.”
He also urged his fans to take precautionary measures and also stay active during this difficult time. “Start walking, do pushups and chin ups. Just don’t be lazy as it creeps up on you. Try and get some kind of physical exertion during the day like climbing up and down stairs a couple of times. If you don’t have any equipment at home there are tons of home workout videos available on the internet; try to stay as active as you can,” he concluded.
