EduSoMedia: CS4-2014

How to Look Like Hrithik Roshan: Exercise Routines, Health and Diet Tips, and Fit Body Secrets

ys-  this one is for you! (Girls, feel free to show this to the men in your lives). Today we’re exploring the super fit secrets of Bollywood actor Hrithik Roshan‘s out-of-this-world body. Yes, it’s health/diet, fitness/exercise tips, tricks, and secrets of Hrithik- some from the man himself!

Always wanted to know how to look like Hrithik Roshan? Worried about your flimsy, weak abs, arms, and legs?Hrithik loves to give advice about his workout secrets and diet regimen via his Twitter account. Here’s what he has to say:

• “High reps low weight. Cardio, diet, n u should see results. If not- TRY HARDER!”
• “Whether 2 lose weight or gain muscle-get good sleep!”
• “Days when u just can’t get yourself to workout, you are free not to. BUT GET URSELF TO THE GYM FIRST and decide THERE!!”
• “Run / walk (flat n incline) 1min each alternating, totally for max 15mins is good enough! My target-700cals per w/o [workout] (cardio+ weights)”
• “Don’t forget legs- large muscle- promotes testosterone which helps increase overall muscle mass. RUN/walk when u can for cardio!”
• “My fav supplements-vit C, multivitamin, antioxidant, L-glutamine, omega 3 (never 6), creatine (only to bulk 4 short periods),”
• “Consistency is paramount! Keep changing your w/o everyday. Do something different, anything! Every time u get tired, do one more last set”
• “Don’t forget to stretch/warm up! Don’t lift too heavy. Min 8 reps per set. Keep w/o’s short n intense 45min max…”Bollywood Hungama reports on Hrithik’s Twitter advice: “Hrithik states that ‘Body doesn’t grow in the GYM, it grows while you rest! He also adds that one need not splurge on protein supplements, since they are great if they are used in the right amount. [His most basic mantra includes drinking] Water! He validates this advice stating that it is water which is probably the only alkaline food in our diet!” Hrithik’s personal trainer, Satyajit Chaurasia, confirmed the importance of “consistency” to Hrithik’s fitness regimen to the Hindustan Times. Chaurasia also revealed a detailed version of Hrithik’s very own diet and fitness plan:
  Hrithik’s Weekly Workout Routine
  Arms (Monday)
  • Biceps and Triceps
  • Dumbell 21 (for power and sharpness of bicep muscle) x Tricep pulley push down (for tricep muscles)
  • Barbell curl (for entire size and strength of arms) x Line tricep extension (Difficult, yet famous exercise. Good for size and strength)
  • Concentration curls (for bicep peak and roundness of muscle) x Overhead tricep muscles (for sharpness of tricep muscles)
  • Hammer dumbbell curl (for outer biceps and upper forearm) x Tricep kick back (to be done with light weight; for sharpness of triceps) and Reverse curl (for outer forearm area, strengthens the wrist and gives good power hold in your fist)
  • Wrist curl (for inner forearm)

  Chest (Tuesday)

  • Plain Bench Press (for complete chest) x Dumbbell fly (for outer pectoral muscles)
  • Incline Dumbbell press (for upper chest) x Cross pulley ( for inner definition/size and hardness of chest muscle)
  • Decline flies (for lower chest) x pullovers (expands rib cage and gives good posture)

  Back (Wednesday)

  • Chin ups (This exercise takes more strength. Best workout for the back. Gives good power and sharpness for size)
  • Dumbbell rowing (for lower leg and back – strengths lower lads muscles)
  • Rowing pulley (Different variation of back exercise, gives stability in the spine and again works for entire back)
  • Shoulders (Wednesday)
  • Side lateral (for front and middle deltoids/shoulder muscles)
  • Front raises (for front deltoid)
  • Tea cups (for front shoulder muscles)
  • Dumbbell press (for entire shoulders)
  • Shrugs ( for trapeze muscles near the neck)

  Legs (Thursday)

  • Leg extension (For entire legs, the quadriceps i.e. front muscles of the leg)
  • Free squats (most conventional exercise, gives power and size to leg)
  • Lunges (helps give shape to the butt; Walking lunges helps lose lots of calories; takes care of lower body fitness)
  • Leg curls (for hamstrings i.e. backside muscles of leg)
  • Good morning (Hrithik’s favourite exercise for lower back)
  • Hyper Extension (for strengthening lower back)
  • Calf Exercise (for calf muscles which is the most stubborn muscle to grow)

  All exercises are to be done in 3 sets with repetitions of 10-12-15. Depending on energy levels take a break on the fifth day or continue the same routine.

  Hrithik’s Daily Diet

  Breakfast

  • 4 egg whites, 2 brown bread, a protein shake, nuts, corn flakes with milk, fruit platter

  Lunch

  • 2 roti, green vegetables, chicken breast, dal, caesar salad, fish platter

  Snacks

  • Protein shake, egg white sandwich/fruit plate
  • Caesar salad during workout
  • 1 banana

  Dinner

  • 6 egg whites, brown bread, ½ chicken or fish with stir fried vegetables

  Other Important Food and Nutrition Tips

  1. Completely cut down on oil. Not more than 2 teaspoons of oil in a day.
  2. Cut down on sodium and absolutely no sugar. Don’t fill the stomach more than 70% not complete 100%
  3. Drink 4-6 glasses of water per day.
  4. 45 minutes after workout, take a meal. Sleep at least one hour after the meal.

  

  
  

  

  That’s all it takes to get a hot, smokin’ body like Hrithik Roshan! …Well? What are you still doing here? Hit the gym- and have fun!