HomeChampion's TrainingAthletes Diet PlanEver Wondered What It Took India's First Female Gymnast To Reach Olympics?
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Ever Wondered What It Took India’s First Female Gymnast To Reach Olympics?

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When Dipa Karmarkar won a bronze medal at the 2014 Commonwealth Games in Glasgow she became the first Indian female gymnast in the history to do so. In 2016 Rio Olympics, the Agartala born became the first Indian female gymnast and the first Indian gymnast in 52 years to participate in the games.

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Little did the 25-year-old knew that the entire country would hail her as the champion even after she finished 4th in Women’s Vault Gymnastics event in Rio, with an overall score of 15.066. Karmarkar landed the Produnova perfectly which is regarded as the most difficult vault currently performed in women’s gymnastics.

Dipa has been awarded the Padma Shri for her outstanding performance at Rio and the Rajiv Gandhi Khel Ratna award in August 2016.

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We are what we repeatedly do. Excellence then is not an act, but a habit. #outperformyourself

A post shared by Dipa Karmakar (@dipakarmakarofficial) on

Ever Wondered What It Takes To Be Dipa Karmarkar?

Dipa Karmarkar Workout Routine

Dipa lives her life in accordance with the clock. She wakes up at 7 AM and has her breakfast by 8. Then its time for her practice session. She trains from 8:30 AM till 12 noon. She has her lunch at 1 PM and takes rest until 3:30 PM.

This isn’t the end of her day. The next round of her training session begins at 4.30 PM which ends at 8:30 PM, after which she has her dinner and calls it a day.

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Sunday is the only off day that she gets. “It’s the only day of the week I wake up at 9 in the morning. It’s a lazy day that is mostly spent on sleeping or watching movies online. For me, sleep is really important, as that’s the only way my body can recover,” the gymnast tells India Today.

When she is preparing for her competitions, it is usually intense training which also includes rehab sessions. Her fitness regime includes a lot of strength training, flexibility, agility, static and dynamic movements and certain exercises which are specific to gymnastics.

In cardio, She sprints for 70-80 metres. To ensure that the muscles remain flexible and strong she does certain hamstring exercises. Her post training exercises include a lot of stretching and muscle massages.

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Rukna nahi hai. #Exercise #Rehab #gymnast

A post shared by Dipa Karmakar (@dipakarmakarofficial) on

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Dipa started to train in gymnastics since she was 6 years old under the coaching of Bisweshwar Nandi. She tells in an interview, “My biggest motivator is my coach who has not only been my biggest branch of support throughout my career but also stayed patient as coaching is very demanding and an athlete’s life is filled with ups and downs. India needs more coaches of his calibre and I am very fortunate to have had a mentor like Nandi sir during the entire duration of my career thus far. My biggest inspiration and my motivator is my coach, always helping me push my boundaries and helping me aim for more.”

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You are my rock, Nandi Sir! Thank you for always having my back. #Cottibusworldcup ?

A post shared by Dipa Karmakar (@dipakarmakarofficial) on

Dipa Karmarkar Diet Plan

Dipa’s diet is structured and balanced as one is needed for a gymnast. Proteins are an integral part of her diet. “My diet schedule includes more of chicken. For breakfast, I eat egg, Dalia, chana and a glass of milk. For lunch again, I have a couple of pieces of boiled chicken. For dinner, I only eat chicken and a bowl of vegetable soup. This is the diet I have been following not just after my qualification for the Rio Olympics but for years now,” said Dipa.

She has chicken pakodas on Saturdays and fried eggs on Sundays. That is the most she can treat herself with. She has given up on sweet carvings too.

In between her training sessions she replenishes the loss of electrolytes and energy by munching on dry fruits and sipping on juices and energy drinks.

Dipa Karmarkar Fitness Secrets

  • The key to remaining healthy is to have a balanced diet where all the macronutrients are well-represented.
  • To be a gymnast you need to have excellent body strength, muscular endurance and agility.
  • A protein-rich diet is must also carbohydrates is a big contributor to Karmarkar’s diet.
  • It is important to stay hydrated and replenish electrolytes in the body as strenuous workout cause loss of fluids and electrolytes from the body.

Dipa Karmarkar Fitness Video:

Dipa Karmakar Produnova:

Dipa Karmarkar Interview:

In 2017, Dipa was in the Forbes’ list of super achievers from Asia under the age of 30. She tells, “When you give 200% every time you go out and compete, it is very satisfying to have reputed institutions like Forbes to recognize your efforts.”

Sports is still a difficult field for women as many misconceptions prevail in society.

As a woman, the challenge is much tougher owing to various misconceptions prevalent in society and this tends to be very personal and will differ from family to family. From a sporting point of view, more and more women are taking up sports and wanting to compete at a good level but there exists a dearth of women coaches, and girls also have issues when it comes to accessing good infrastructure i.e. a situation where a girl has to travel long distances to get to the training facility, but this can be risky for her to travel alone.”

“But here, I would also like to add that women are as motivated, if not more than the men and we deserve our chances and support. If recent performances at major sporting events are to go by, women are doing better than men. My hope is that this is proof of what sportswomen are capable of provided they get the right backing.” Dipa tells womenfitness.org.

“Every day is a chance to showcase a better version of you and thus, keep striving towards getting to this better version,” Dipa motivates the youngsters that look upto her.

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Gaurav Kadam
Gaurav Kadam
Gaurav Kadam is a young sportswriter and journalist who is a huge cricket enthusiast. He is a bibliophile and a movie and American TV series buff, who is completely addicted to Netflix. Gaurav is liberal in thoughts and agnostic in deeds.


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