Play Hard, Workout Harder

How Aditya Roy Kapoor transitioned from a fat guy to a lean-mean machine

Aditya Roy Kapoor photo gettyimages

It is a mammoth task to stay lean, especially if you are a foodie. If you love junk food then you are definitely aiming for the stars. Aditya Roy Kapoor has sworn to keep his fat side at bay. Bitten by the fitness bug, the actor has left no stone unturned to get his body lean and mean. Fitness trainers Praveen and Maahek Nair’s kettlebell training and TRX (Total Resistance Exercise) came to his rescue to help transform him into that ‘hot’ guy.

The duo curated a routine based on compound movements and kicks to give Aditya a lean look. Compound exercises utilise multiple joints in the body with free weights and include horizontal push-ups (bench press), vertical push-ups, hip dominants (low bar, feet wide, hips far back) and quad dominants (squats). “We focused on strength, high intensity functional training, coordination and balance,” they said. “This requires an intensive work out, but Adi is hardworking, disciplined and focused. He gave it his all when needed. He is a perfectionist and does everything whole-heartedly.”

Praveen and Maahek made sure Aditya watched fitness and motivational videos twice a week to keep the tempo going. They added sports drills to his workout to keep it interesting and for improved agility. “It feels like you are playing than merely exercising. In run-shuffle-run you learn to move in and out of a lateral shuffle that is used in games like basketball and football. In L-drill you put three corners making an L-shape and then plan a series of fast movements to touch all the corners. These drills are good for balance and speed and also improve the mind and concentration levels,” they say.

Aditya had to keep a check on his diet. “We focused on cutting down calories from the evening and night meals and gave him essential fats and carbs in the first half of the day. All his meals were a good combination of good fats, moderate carbs and moderate protein,” says Praveen.

Supplements were kept to a minimum; they opted instead for natural food. “We gave him vitamins, fish oils and post workout a hydro whey (protein) which is easily digestible. It was important to keep him well hydrated, too.”
Although Aditya is a perfectionist, his trainers did allow him a cheat day, but only once in two weeks when he went with grilled and tandoori non vegetarian food with brown rice. On other days he stuck to home-cooked food.

Training regimen

◆ Stretching: 10 minutes

◆ Cardio: 20 minutes

◆ Sports based drills:10 minutes

◆ Weight training: for 20 minutes

◆ Abdomen and lower back exercise on alternate days.


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