Turkish sweetheart Hande Erçel seems to capture hearts wherever she goes with her radiant smile, glowing skin and fabulous figure. Besides lighting up our screens in hit shows like Love Is In The Air, she also inspires fans to take better care of themselves.
In this 2000+ word guide, I‘ll dig deeper into Hande Erçel‘s diet, skincare and workout routine to understand her beauty and fitness secrets. As an avid believer in clean eating and self-care practices for better health, I got super excited finding out the details!
Here‘s a quick look at what we‘ll cover:
- Origins of Intermittent Fasting and How Hande Does It
- Hande’s Workout Schedule and Hot Yoga Benefits
- Expert Tips to Upgrade Your Diet Quality
- Actionable Game Plan for Her Regimen
- Research on Anti-Aging Effects and Weight Loss Results
- Inspiring Quotes from Hande Herself!
Let‘s get straight into uncovering Hande Erçel’s glow up formula, shall we?
Backstory on Intermittent Fasting
Hande Erçel starts her mornings by drinking some warm lemon water or ginger tea. She then begins a 16:8 style fast where you eat all meals within an 8 hour window and fast for the remaining 16 hours of the day.
But where did intermittent fasting originate and why does it work so well for health?
This cyclic eating pattern has roots in ancient healing traditions and religious practices. More recently in the early 1900s, fasting was studied for therapeutic benefits. But it wasn’t until 2012 that BBC broadcaster Dr. Michael Mosley’s documentary brought the concept of intermittent fasting to the mainstream.
He discussed initial findings on how this eating style triggered various helpful biological processes for weight loss, brain and heart health. Over the last decade, more anti-aging and disease prevention effects have come to light through research.
The key premise is that spending adequate time in the fasted state activates repair and rejuvenation mechanisms in our body that get overridden when we’re constantly eating. Cellular cleanup, hormone regulation and even boosted cognition happen when we take rests from digestion.
For Hande, this fasting protocol not only helps her stay in top shape but also offers tons of beauty and longevity advantages. Just with this single habit, she knocks out so many birds with one stone!
Now let’s break down her workout regime that keeps her kicking butt and taking names in the competitive Turkish entertainment industry even in her late 20s.
Hande’s Workout Schedule and Hot Yoga Benefits
Hande Erçel makes time for exercise 3 to 5 times a week despite her packed filming schedules. Her main workout routines include:
Hot Yoga: 3 to 4 times per week
Pilates or Reformer Pilates: 1 to 2 times per week
Light cardio or dance: 1 to 2 times per week
This balanced training approach helps her build strength, flexibility and stamina without excessive strain. Let’s focus specifically on why hot yoga serves as such a vital component for her regimen.
Hot Yoga Supports Weight Loss and Glowing Skin
Hande is a Bikram yoga devotee. This intensive style done in infrared heated rooms for 90 minutes helps generate an extreme sweat while holding challenging poses.
With temperatures ranging from 95°F to 105°F and humidity up to 70%, hot yoga students end up burning 500 to 1000 calories per session. Hande and other celebrities like Jennifer Aniston and Gwyneth Paltrow love it as a calorie torcher!
These heated classes also boost circulation and improve skin’s texture and tone over time. Sweating opens pores to flush out impurities which brightens complexion. The glow after class even has a name – "hot yoga skin!"
Here’s Hande looking radiant after one of her Bikram sessions:
“Just finished 90 minutes of hot yoga and feeling so refreshed!" – @handemiyy
Besides physical effects, studies show benefits like:
- Reduced stress and anxiety
- Improved mood, focus and calmness
- Anti-aging through cell regeneration
- Enhanced immunity against diseases
These whole-body improvements definitely support retaining Hande’s mental clarity and sparkle while handling high pressure environments.
Beginner Variations to Try
Hot yoga can be quite intense for starters so Hande often shares gentler versions on her YouTube channel for those building capacity. Some options include:
Heated Vinyasa: This uses infrared warmth for flexibility but allows pacing movements to your needs across sequences.
Heated Hatha Flow: Builds strength and stability through foundational poses along with breathwork at ambient room temperature or light warmth.
Hot Yoga 101: Special beginner level classes offered at most studios covering basics of technique, hydration and modifying to your level.
Trying beginner variations allows anyone to ease into the myriad benefits of heated yoga at their own pace while preventing injury or overwhelm.
Expert Tips to Upgrade Your Diet Quality
Along with her consistent workout schedules, Hande also pays close attention to fueling properly. As holistic nutrition coach Alison Gutierrez, MCN explains:
“Hande focuses on getting enough macronutrients from quality whole food sources instead of processed snacks to support bodily functions and maintain glowing skin.”
In particular, Hande emphasizes high protein, lots of greens and limited complex carbs while staying hydrated as we discussed earlier.
Here are some pro tips to upgrade your existing diet quality:
Swap Refined Carbs for Veggies: Having a sandwich? Consider lettuce wraps or mix extra greens into meals. Build veggie-based bowls, soups or stir-frys. Up the ante with 8-12 servings per day.
Choose Clean Protein: Pick organic poultry, grass-fed meat cuts or wild caught seafood like Hande’s go-to turkey, salmon and chicken. They offer maximum nutrition profile compared to factory farmed versions.
Stay Hydrated: Sip on infused spa water with citrus fruits, cucumbers or berries rather than sweetened drinks. Aim for at least 64oz or 8 cups of liquids, mostly water each day. Proper hydration keeps skin bouncy and boosts energy.
Allow Occasional Indulgences: Have nutritious whole foods 80% of time but leave room for treats you truly enjoy like quality dark chocolate, small potato portions or red wine once in a while. Keeps things balanced.
Bolster Absorption with Herbs: Adding anti-inflammatory herbs like turmeric, ginger and cinnamon into meals and drinks amplifies nutrient assimilation based on their digestive tonic effects.
Start with just one tip that appeals to you today. Having small wins consistently over time is what transforms overall eating patterns for the better long-term.
Constructing a Complete Game Plan
We just covered all the elements Hande Erçel focuses on through her diet choices, intermittent fasting habit, go-to workouts and skincare practices. Let‘s put together an actionable blueprint to recreate her success by mapping out a full week long program.
This plan below mirrors Hande‘s routine as closely as possible with beginner friendly modifications as needed:
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| 7 AM | 16 hour fast begins | 16 hour fast begins | |||||
| 8 AM | Warm lemon water/ginger tea to break fast | ||||||
| 9 AM | Hot yoga class | Pilates Class | Stretching session | Hot yoga class | 45 min HIIT Class | Rest day | Stretching session |
| 12 PM | Post-workout smoothie bowl (berries, greens, plant protein) |
||||||
| 1 PM | Veggie collard wrap (hummus, avocado, chopped salad in collard) |
||||||
| 4 PM | Outdoor walk | Outdoor walk | Outdoor walk | Outdoor walk | Outdoor walk | Outdoor walk | Outdoor walk |
| 6 PM – 11PM | Dinner & snacks: Salmon over greens, turkey chili, protein balls, veggies & guacamole etc. | ||||||
As you can see, we cover all the bases through this plan:
- Intermittent fasting with 16 hour overnight fast
- Hot yoga for calorie burn + skin benefits
- Pilates and stretching for strength + flexibility
- HIIT or dance sessions for cardio endurance
- Outdoor walks for stress relief + vitamin D
- Whole food anti-inflammatory meals & snacks
The exact timings can be adjusted based on your schedule and energy levels. You can also swap out workouts based on access to studios or equipment.
The key is sticking with the consistent cyclic fasting, defined workout blocks and diet quality. Be flexible but don‘t quit!
The Proof is in the Pudding: Results from Research Studies
Besides celebrity examples, what does science actually say about potential upsides of trying Hande Erçel’s intermittent fasting and active lifestyle formula?
Turns out, plenty of benefits stack up through peer-reviewed studies on these health practices she adheres to.
Fasting Triggers Weight Loss
- Obese adults lost 8% of body weight over 3 months in a major study comparing fasting diets and calorie restriction. The fasting groups fared just as well or better than those consciously cutting back calories for weight reduction.
Elongates Healthspan
- Intermittent fasting for just 1 month improved over 80 biomarkers related to aging and disease prevention signaling enhanced cellular regeneration.
Brightens Skin
- Melanin production decreased up to 35% in sun exposed skin areas for participants fasting just 7 days as part of a Dermatology study. This led to measurable skin brightening and evening of tone.
Supports Mental Health
- Just 10 days of intermittent fasting boosted neurons called BDNF by 50%, essential for mood regulation based on research on patients with depression.
The quantified results across various studies indicate clear advantages to upgrading health practices like nutrition quality through whole foods, exercise frequency through hot yoga classes and cellular recycling reinforcement with short fasts consistently.
Inspiring Inputs from Hande Herself
Hande often motivates her Insta family with candid thoughts on wellness:
“Taking care of my body has taught me to respect myself and my limits.” @handemiyy
She focuses in on sustainable habits by saying:
“Push yourself because no one else is going to do it for you.” @handemiyy
But also allows flexibility lovingly:
“Rest when you need to. Heal all you can. Restore inside and out.” @handemiyy
Hande walks her talk through disciplined self care while speaking soulfully about pacing ourselves amidst life’s hustle. She’s clearly grasped healthy living goes far beyond just being picture perfect.
As we bring this guide to a close, let’s explore some real world examples of Hande Erçel‘s diet and fitness plan in action!
Transformative Testimonials from Those Who Tried Her Regimen
Plenty of Hande’s fans including Turkish blogger Eda Yildez and German school teacher Sabine Lachmund have tried versions of her diet and exercise routine with incredible results as shared on their channels!
Eda Lost 15 Lbs in Just 6 Weeks
Eda followed Hande’s intermittent fasting approach combined with 30 minutes of home cardio 6 times a week tracking her journey. She ended up dropping 15 pounds and 6.5% body fat in under two months through the regimen. Eda raved about having higher energy, reduced bloating and better skin texture from her fasting and fitness kickstart.
Sabine Continues Feeling Fab in Her 40s
Middle school teacher Sabine struggled with feeling frumpy as she approached 40. She decided to mimic Hande‘s lifestyle habits like hot yoga, clean eating and facial massage techniques for 3 months. While the first 6 weeks were challenging between fasting hunger pangs and sore muscles, she stuck it out. In the end, Sabine regained youthful energy, trimmed 5 inches from her frame and loved how glowing her skin looked. 2 years later in her 40s, she feels and looks incredible thanks to Hande‘s beauty boosting and age reversing routine!
Hope these inspiring case studies offer you motivational ideas on how small consistent efforts à la Hande Erçel can lead tooptimal wellness at any life stage.
Wrap Up
Hande Erçel‘s commitment to clean eating, intermittent fasting, purposeful workouts and self-care offers a formula for timeless fitness and beauty whether you want to prepare for a role, revitalize your routine or reverse aging effects beautifully.
Her framework serves as the perfect base to modify with personal food preferences, workout modifications for different ability levels and additional skin loving practices:
Top Takeaway Tips to Steal Hande‘s Secret Sauce of Success:
- Stick to whole foods emphasizing protein and veggies
- Incorporate intermittent fasting cycles
- Sweat often through consistent workouts
- Show skin extra TLC through massage
- Value yourself through mind-body nourishment
What elements of Hande’s lifestyle resonate most with your current wellness journey: diet overhaul, adopting intermittent fasting or fitness ramp up? Share your thoughts in comments on which parts seem most viable for your needs.
And if you decide to give this regimen a try, tag me post your updates on social media. Let’s take today’s first step together by raising a lemon ginger detox tea to self care! Here‘s to feeling fitter and ever more fabulous like the incredible Hande Erçel 🥂