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How Aamir went from fat to fit

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Aamir Khan had a great run with Dhoom:3 breaking and creating all sorts of box-office records last year. The actor was in prime shape then, even showing off six-pack abs for the film.

But with the celebrations that followed, it seems he let go, piling on a lot of weight, something everybody noticed with the actor's each passing public appearance.

However, parts of PK were yet to be shot and to maintain continuity, it was imperative he got back in shape.

Kaizzad Capadia, Director, K11 Fitness Management Pvt. Ltd, was the person that Aamir approached to get him back in shape. Says Kaizzad, "I was given exactly 10 weeks to transform an out-of-shape Aamir and give him a lean, muscular look. Before this, his workouts were on, but his diet was totally off track."

Adds Kaizaad, "We met the target beautifully. When you see the episodes of Satyameva Jayate, you can easily make out the significant improvement in musculature. He is definitely following the same regime even now." Apparently, Aamir (perfectionist that he is) did his own research before following the diet.

Aamir's fitness regime
WORKOUT

Four days a week of Strength Training: The emphasis was on structural lifts such as squats, overhead presses, bench presses and deadlifts. Also, compound exercises such as bent-over rows, chin-ups and high rows.
Heavy training: Select isolation movements such as lateral raises and leg curls. All of the these were put into a programme-based on the Push-Pull template. Intense abdominal work was done only once a week. The training was set at a high intensity. Weights were chosen to restrict repetitions to no more that four to six repetitions. Hence the approach would be considered as Heavy Training.
Three Days a week of Endurance Training: Endurance training was based on the high intensity interval training format. Inclusive of warm-up and cool down the total duration would be 45-mins per session.

NUTRITION
Since fat-loss was a major goal, the approach was a very low carb, moderate fat, high protein diet. All starchy, carbs and fruits were eliminated. Only fibrous carbs were allowed and that too only for one meal. Protein was obtained from whole eggs, chicken, fish, mutton, paneer and whey/casein Shakes.
Food was cooked in groundnut oil. Salads were dressed with extra virgin olive oil. Special emphasis was given to micro-nutrient supplementation which included Vitamins C, E, B-Complex, B6 & B12 and essential minerals such as calcium, magnesium & zinc. Essential fatty acid supplementation was provided by sticking to fish oils in order to bump up Omega-3 intake.

DIET
Breakfast
: Whole eggs.
Lunch: Green leafy vegetables and meat.
Dinner: Grilled meat with salad dressed in olive oil.
Mid-morning and mid-evening snacks: Nuts and Whey protein shakes.
Pre and post-workout nutrition: Whey Isolate Protein shakes with Added BCAA's (Branch Chain Amino Acids).
Bed-time nutrition: A 1:1 Casein:Whey shake.

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