General exercise routine apps 

Endomondo [Android, iOS, Windows; Free]

Endomondo is a multi-fitness app that can be used for many forms of exercise including biking, hiking, kayaking, aerobics, cricket, polo, etc. It allows you to set goals on the distance or calories you want to burn. You can also compete with your friends by posting your updates online.  
Pros: Endomondo has an audio feature that gives feedback after every mile or km. It also has a modern and clean interface which makes it great to use while doing high-intensity work-outs.

Cons: Despite several user complaints, a problem with the app prevents users from posting to Facebook. A similar problem also exists with its GPS map, and it loses some major points in our book.

Noom Cardio Trainer [Android; Free]

This is a simple app that tracks all your physical activity, from biking, walking, skating or running on a treadmill! It checks how far you’ve run, your stride length, offers workout playlists, etc. The app also offers advanced GPS, pedometer tools and an interactive heart rate monitor.
Pros: You can set workout schedules in advance. An interesting feature is a color code that informs whether you’ve completed a workout day, missed a workout day, or had an unscheduled exercise.

Cons: The biggest drawback of the app, however, is that it stores all the information on your phone; occupying a lot of space. Also there have been multiple reports from users of the GPS that stops to work after a few days.

Yoga apps

Yoga Studio [iOS; Free]: This is a simple app that brings to you 30 ready-made yoga classes and a library of over 280 positions to learn from. You can set your skill level from beginner, intermediate or expert yoga. The workouts are well put together with 15 to 60 minutes practice. Another useful feature is the ability to create a yoga schedule which helps develop a routine.

Pros: The creators of the app – Modern Lotus – really thought of the customer when they decided to compress the size of the videos so that they don’t fill up your phone.

Cons: We couldn’t find any yet!

Office Yoga [Android, iOS; Free]

Office Yoga suggests ways to rid yourself of stiffness from sitting in your cubical with the help of nine sets of yoga movements. The app opens up an e-deck of cards that come with instructions for yoga poses tailored for desk-workers looking to stretch on the job.

Pros: You only have to tap to sort and create your own sequence or use only your favourites.

Cons: A major glitch is that even after the app has been closed, the background music doesn’t stop for a long time.

Running

RunKeeper [Android, iOS; Free]

This popular app created by FitnessKeeper, Inc. keeps a track of your pace, distance, time calories burned and more, helping you store and analyse your running session. It also syncs your music library and allows you to create jogging play lists.

Pros: The coaching feature constantly chimes out encouragement by announcing your pace, distance run, calories burned, etc. and also posts to your social networks for you.

Cons: RunKeeper is as near to being a perfect app as we’ve encountered so far.

 Nike+ Running [Android, iOS; Free]

Nike+ Runnin has a special feature – the accelerometer that helps collecting information on your runs. The Powermusic feature allows the app to sync with your music library. It also automatically uploads to nikeplus.com where you can see your runs, including your route and elevation. 

Pros: Hit a mental wall? The app allows you to activate a Powersong to helps blast you toward a new record. There is also positive feedback from some of Nike’s top athletes. Imagine being cheered on by the likes of Kobe Bryant or Cristiano Ronaldo!

Cons: Some of its features such as Share Run and Cheer Me On require users to be connected to a wireless network for full functionality which hampers its outdoor experience.

Weight Training Apps

VirtuaGym [Android, iOS; Free]

Want to start weight training but don’t know how? This app allows you to carry a virtual gym trainer in your pocket. Demo exercises are performed with 3D animation. The app offers three options of morning, home and gym workouts.  Morning workouts of 7 -15 minutes are to get your day started. If you don’t have a gym membership, you can try the home workout.

Pros: The exercises are well planned, working all of your muscles and starting off with warm ups and ending with cool downs.  

Cons: There are 8 only workouts, there is no logbook and you cannot customize your workouts.

Gym Hero [OS: iOS; Free]

 This app allows you to create workout plans; allowing you to customize routines and helping you stick to them. You can plan a multiple set of activities and the number of time of that activity to make your workout plan.

Pros: A statistics feature compresses all the data collect and even shows which muscles you are working.

Cons: It’s not for beginners and seems to be for the more advanced gym routines only.

So try out these amazing apps and do let us know if they help you take it to the next level!

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Most people think our stars are born lucky with some sort of magical genetic material that gives them rock hard abs, bulging biceps and narrow waists. The truth is that just like us they face the trials and tribulations of staying fit and living a healthy lifestyle. If there’s one actor in this country who’s synonymous with fitness it’s Hrithik Roshan. Here’s an excerpt from Kris Gethin’s book The Bodybuilding.com: Guide to Your Best Body which gives us a rare glimpse into the actor’s fitness regime:

Since his breakthrough role in the 2000 film Kaho Naa Pyaar Hai, box office heartthrob Hrithik Roshan has dazzled audiences with his athleticism and good looks. Famous for his physique, he has made a career out of playing characters with washboard abs (but tender hearts). But in 2011, at the height of his box office success, he found himself feeling tired, out of shape, and in physical pain. It all started, he said, when he hurt his back a few years ago. ‘I was lying supine on my bed for months and feeding off all the love of my family in the form of brownies and cupcakes, chocolate and all that,’ he said. ‘Everyone kept sending it because I was sick.

Eventually, when I got up, I had a 91 cm waist. I was suffering from blood pressure, high and low: one day high, one day low. ‘I was living off the myth of being the fittest guy, because that is what I’ve become symbolic of in my country,’ he said. But when it came time for a wardrobe fitting for his new movie, the truth came out. ‘I called for my superhero jacket, the Krrish jacket, and I couldn’t get that on. . . . I was, like, ‘I’m not meant to play this right now. I’m not the guy who is worthy enough to play a superhero. I need to get myself worthy enough. I need to make a change.’

That’s when Roshan decided to search for help. ‘I was smoking three packs a day. I had been smoking for the last two-and-a-half years now; everything was just going the wrong way. I knew that if I didn’t put a stop to it now, it was going to take over my life. That was going to be my downfall.’ It was at this low point that he met Kris Gethin, who gave him a whole new way to think about nutrition and fitness—the Body by Design plan. Gethin’s  book, The Bodybuilding.com Guide to Your Best Body had recently been published. Roshan read it.

‘I was very impressed,’ he said. ‘I saw some potential there. Also perhaps it was a sign from God that his name was Kris and I was training for Krrish, which is the name of my people’s hero. I figured we might as well try this out.’ The rest is history. Gethin went to India to train intensively with Roshan, even though he didn’t have a clue that he was training one of the country’s biggest film stars. ‘He didn’t know from Adam who I was, and neither did he care,’ says Roshan. ‘All he cared about was if I was committed enough before he came down to Mumbai. Once he was satisfied, that was it.’ Roshan knew right away that he didn’t just want a quick fix crash diet to look good for a movie role. That’s not what the Body by Design plan is all about. ‘I’d done that before in my life. I’d gotten into the best shape. [Then] I’d go back to all the wrong ways, eating chocolates and letting myself go. I knew that this wasn’t just getting into shape for a character. This was something I wanted; it had to be a lifestyle change. It had to be something that would last me all my life.’ So they began, incorporating the vigorous twelve-week fitness program into Roshan’s life.

The results were immediate and dramatic. ‘I look at myself and I am amazed that something like this is possible. It was a twelve-week transformation, but we completed it in ten weeks. ‘I’m just amazed at the possibilities of the human body and how easy it was. There was no sacrifice. Everything just flowed. I was loving my meals. They were nutritious as well as tasty. I don’t think I can go back to ‘normal’ (if I can say ‘normal’) kinds of food again, where it’s just about taste and not about nutrition. Today, Hrithik Roshan is on a mission to share his own experience in getting healthy. It feels great, and it’s due to his own hard work, as well as to Kris Gethin and the Body by Design plan. ‘I’m eager and almost desperate to make people aware of what all is possible. People need to get educated where all this is concerned. There’s just this scarcity of information. People are lost, and here is the best help that exists on the planet. I am living proof of that.’

The Bodybuilding.com: Guide to Your Best Body is authored by Kris Gethin and published by Simon & Schuster (2013). It can be purchased online on Flipkart. Watch this space for more excerpts from the book. 

Read about the launch of the Indian edition of the book here. 

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Abdominal crunch

The abdominal crunch is similar to the exercise many people did in their childhood – the sit-ups.  The difference is that while doing a sit-up you raise your entire back, during an abdominal crunch you only raise your shoulder and keep your lower back on the ground. This movement helps target the abdomen area without putting pressure on the hips or lower back.

How to do: Lie down flat on your back on the floor. Bend your knees. For some variation, you could also keep your legs on an exercise ball or a bench. Put your arms around your chest or behind your head. Now raise your head till your shoulder blades are two to three inches off the ground. Make sure your lower back isn’t raised. Repeat for 15-20 times and try and do three sets. If you find it’s too easy, try doing it on a declined bench or by adding a weight to your chest.

Leg raise

The leg raise is another no-frills floor exercise that’s great for your abdomen and obliques.

How to do: Simply lie down flat on your back and bend your knees. Slowly lift up your legs from your hips and bring your knees level with your chest while keeping your soles upward. Bring your leg back to the starting position but keep in mind that it shouldn’t touch the floor. Repeat this movement 20 times and do three sets.

Plank

The plank is one of the most popular exercises for core conditioning and it will help build resistance in the abdominal area. The great thing is it requires no additional equipment except for your bodyweight.

How to do:  Get down in a prone position on the floor similar to the way you’d do for a push-up. Instead of your palms, use your forearms to support your weight. Make sure your arms are bent and below the shoulders. Keep your back straight and hold this position as long as possible. Try and do at least three sets of 30 seconds each.

Wood chop

Named after the movement woodcutters make to chop wood this exercise works your abs, shoulders and obliques.  It can be done using a dumbbell, the cable pulley machine or a medicine ball.

How to do: We will explain how to do this exercise with a medicine ball though the form and movement remains the same irrespective of the equipment you’re using.

Stand straight while holding a medicine ball. Keep your legs straight and feet hip-width apart. Twist from the waist towards the left with your arms overhead. Hold the ball over your head diagonally upright on the left, twist your torso towards the right and lower your arms in a diagonal fashion across the body and bring it down towards your right foot. You should bend your knees while doing so. Reverse the movement to get back to the starting position for one complete rep. Perform at least 15 reps on one side and then switch sides. Repeat this movement on both sides for at least three sets.

Hanging leg raise

The hanging leg raise is another great exercise for your abs. It’s usually done by holding a pull-up bar or using abs straps.

How to do: Get up on a stool and hold the pull-up bar.

If you find it difficult to grip the pull-up bar properly and balance your bodyweight, use abs straps. After you suspend yourself, slowly raise your knee until they’re perpendicular to the ground and then straighten your legs. This entire movement is one rep. Repeat for 15-20 times and do three sets.

Bonus tip: Cardio and Diet

One thing that you’ve to keep in mind is that no amount of abdomen exercises will help you get flat abs unless you get rid of the fat that’s deposited around that area.  The only proper way to do this is to follow a balanced, healthy diet and copious amounts of cardio. Follow the above tips and get those dream washboard abs you’ve always wanted. 

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Sadly, for the past one and a half years I’ve been so focussed on work that I found myself losing the desire I had to stay fit and lose weight. For the past year and a half I started eating and drinking unhealthy again and managed to pile on 10 more kg. More than the weighing scale, I was worried about the stubborn fat pockets that I seem to have in problem areas like thighs, abdomen, chest and hips.

That’s when I came across Kris Gethin’s book titled Body by Design which had a simple 12 week plan to get in shape and stay that way. Now Gethin’s name caught my eye both because of his long-time association with the world’s top bodybuilding website Bodybuilding.com (he used to be the Editor-In-Chief) and his association with several Bollywood celebrities including Hrithik Roshan. The regime in the first five weeks is pretty simple: Cardio seven days a week (twice a day for 20 minutes when you aren’t weight training), weight training on three days and abs on two days with cardio.

Background

My gymming schedule had become pretty irregular for the last six months and even when I went my workouts were lethargic and I didn’t feel like I was achieving anything. I would go from machine to machine on a whim and didn’t follow any particular order, I didn’t even follow a proper regime. Just did whatever I felt like. So there I was in the gym after a long time, nervous about what I was going to do:

Day 3: 

Day 3 was for triceps and shoulders. Now since I’ve done these exercises before I felt that they were relatively simple. The only exercise I had trouble with was the bench dips perhaps because you’re using your own body weight. I followed this up with a 30 minute cardio session. 15 minutes on the bicycle, followed by 15 min on the elliptical. 

Day 2: Cardio +Abs

The regime consists of alternate days of cardio so I spent 30 minutes doing cardio. 15 minutes on the treadmill and 15 on the elliptical machine. I also did three sets of 20 reps of abdomen crunches (20×3). Now it’s important to note that abdominal crunch is different from sit ups. In a sit up your entire lower back leaves the floor while in crunches only the upper back is lifted. 
 

Day 1

Current Weight: 93 kg

Workout Regime: Back, Upper Traps and Biceps + 30 min cardio

The first day in the gym was straight-forward and involved exercises which targeted the back, upper traps and biceps. Table explanation: Set 1 – 60×15 means I put 60 pounds weight and did 15 repetitions in the first set.

 My day 1 chart looked something like this:

* On the hyperextension bench, I did the first set without holding a resistant plate. From the second set one I used a 25 pound resistance.

Cardio: 30 minutes total = 15 on the rowing machine + 15 on the treadmill

On the treadmill I did an interval split where I followed patterns of 2 minutes at 6km/hr and 1 minute of 10 km/hr.

Comments: The first day was particularly tough because I hadn’t lifted weights in almost two months. It was very hard and in the fourth set I literally had to push myself to do 15 counts. The concentration curl basic position was hard to achieve and I had to sit on a bench and do it because I couldn’t get the posture right.

• Upper back also known as the Trapezius (Traps)
• Middle back also known as the Latissimus Dorsi (Lats)
• Lower back which consists of many smaller muscles

There are many different variations of exercises to target  the back muscles and here are some of the most popular back workouts along with expert tips from former Mr Maharashtra, fitness trainer and professional bodybuilder Anil Bailu (who also helped the author lose 40 kg in one year!).

Pull-up

No exercise can match the efficacy of the good old-fashioned pull-up. It’s the ultimate test of upper body strength and one of the standard military fitness tests across the world.

How to do it: Hang yourself using your arms from a bar, keep your knees bent and pull yourself up to the point where your chin clears the bar and then go back to your original position. Try to do three sets of 10 to begin with.

Muscles targeted: Entire back – upper, middle and lower – along with arms, abs and shoulders

Expert tip: Don’t try the pull if you are overweight. There are three different grips for this – standard (palms facing out), reverse (palms facing in) and neutral (both palms face towards one another).  If you can’t do a pull-up, try doing a chin-up first. A chin-up has a closer hand grip and you use your biceps more to pull yourself towards the bar. Try doing some chin-ups for a few days and then go back and try the pull-ups again.

Deadlift

The deadlift is a classic weight training exercise and like the pull-up, targets the entire back. It’s however notorious for causing injuries when done improperly. Putting that aside there’s no better exercise to stabilise your back and gain some muscle.

How to do it: If this is the first time you’re attempting it, don’t put too much weight. Your starting position will be feet, shoulder width apart. Bend your knees to reach down and grab the bar without bending over. Lift the bar with your hands slightly lesser than shoulder width (markings on the bar will indicate where you should hold). Now raise the bar slowly till the hip level and then bring it back to your shin. Remember you are supposed to lift the bar using your legs, hips and other muscles and not your arms.

Muscles targeted: Entire back, chest, hips, hamstrings, quadriceps, abs, biceps, legs, hips and abs

Expert tip: This is one exercise that has to be done properly to avoid injuries. While lifting, you must remember not to use your arms so it becomes a push-pull exercise. You’re supposed to lift the bar with your back and leg muscles. Always keep your back straight while doing the exercise and also while lifting, keep in mind that you have complete control while lifting and lowering the weight.  Stop immediately if the movement feels unnatural.

Two seated row/ Cable row

This is a popular back exercise with beginners and is usually done on a pulley or cable machine which is available at most gyms. It’s a basic beginner exercise that targets all the back muscles and helps you acclimatise to the movements required for more complex back exercises.

How to do it: Sit bent slightly forward on a seat or a bench and grasp the cable attachment and place your feet on the vertical platform while you keep your hips, back and knees slightly bent. Pull the cable attachment to your waist while you push your chest forward while arching your back. Return to the original position until arms are extended and shoulders and lower back flexed forward. Repeat it.

Muscles targeted: Entire back, biceps and triceps

Expert tip: If this is your first time to the gym, start with a light weight to allow you lower back to get adapted to the motion. Try and keep control over the motion so that there is no jerk during the movement and you don’t pause or bounce during the lift.

Lat pull-down

A classic cable exercise, the lat pull-down’s great for beginners. It’s usually done on a pulley or cable-machine available at most gyms.

How to do it:  This exercise is usually done with a wide-grip but no too wide so that it restricts your movement. Sit on a stool and use a wide-bar or a lat bar. Make sure that you can grip the bar while sitting so that you don’t over-extend. Keep the back slightly arched and chest puffed while doing this exercise. Bring the bar down to your chest level and then extend your arms completely and bring it back.

Muscles targeted: Lats, shoulders and arms

Expert tip: A common beginner mistake is locking your head and neck which can lead to stiffness. Also make sure that you’re not straining your spine while doing this exercise.

Hyperextension

This is a back exercise which is usually done with a piece of equipment called the Roman Chair also called a hyperextension bench. Most gyms have this equipment; it’s basically an inclined gym bench with platforms to lock your legs – in some gyms it’s also called the hyperextension bench.

How to do it: Just lie down face forward on the bench and lock your ankles properly. You can either cross your hands around your chest or keep them behind your head. Bend over as far as you can while keeping your back straight and then come back to the original position.

Muscles targeted: The major muscle targeted is your lower back and it also works your glutes (buttocks) and hamstrings.

Expert tip: When coming up make sure you don’t go beyond the point where your back is straight. Try to keep as smooth a motion without any jerks whatsoever and don’t swing your back.

T-bar row

The T-bar is a machine that’s present in most gyms. It usually has two platforms for your legs and a long bar with two small handles. It will be easy to spot.

How to do it: Keep your feet firmly on the ground and using a narrow grip, hold the bar slightly off the ground while keeping your back straight and knees bent. Lift the bar towards your body with your back while squeezing the shoulder blades together. Lift the bar until it almost touches your lower chest and repeat the exercise.

Muscles targeted: Middle back, biceps and shoulders

Expert tip: Make sure your back is not arched while doing this exercise. Try and stay in the bent knees position throughout the exercise and don’t move your lower body.

One arm dumbbell rows

This exercise is usually done on a bench with one knee and arm on the bench and the other foot on the floor. This is an alternative exercise and targets only one side of the back and you’ve to repeat for both sides.

How to do it: Say you start with your right arm. Keep your left knee and left hand on the bar and the right on the ground. Keep your face straight and back arched. Pull your shoulder blade back while keeping your arm straight and pull the dumbbell as far up as possible and then slowly lower the dumbbell. After you’ve done the desired numbers of reps, switch sides.

Muscles targeted: Middle back/lats, traps and biceps

Expert tip: Always look straight while performing this exercise as this will help keep the back straight. Keep the upper half of your body completely fixed while doing this and don’t let your shoulder drop. Make sure you’re pulling using your back muscles and not your forearm.

 The aforementioned exercises are in no way an exhaustive list of back exercises but they should be enough to get you started and build a back that’ll be strong enough to stabilise your spine, give you a better posture and not feel embarrassed if you need to take your shirt off! 

According to Ranveer, he has always concentrated on his fitness and maintained a good physique, but because Ram Leela demanded a much more muscular look, he decided to hit the gym with trainer Lloyd Stevens.

His workout: In order to get the body he wanted, Ranveer committed to a gruelling 12 week programme that required him to work out two times a day, for an hour and a half each. His trainer Lloyd Stevens (a friend of Hrithik’s trainer Kris Gethin) would schedule his workout sessions such that it included 45 minutes of weight training and 30 minutes of cardio. Based on the theory of ‘muscle confusion’ his work outs were high intensity and always very fast paced so as to achieve the maximum benefit. Lloyd Stevens also incorporated other exercises such as swimming and running into his training, in order to maximise the results. Just to keep you in the know, ‘muscle confusion’ is a workout technique where a person changes up his/her workout patterns, such that the body does not get used to the same routine, therefore helping in accelerating the muscle building and weight loss process.

His diet: A foodie at heart Ranveer confesses that maintaining a strict diet was the toughest part of building muscle. When asked about his diet for those fab abs, Ranveer emphasised that the secret to a successful diet regime is to eat every three hours, always eat right on time and not miss even one meal. His diet was essentially a high-protein, low-carb diet that included foods such as chicken, tuna, turkey, green veggies and sweet potato. His trainer, who also planned his meals, emphasised the need for a heavy breakfast to help fuel Ranveer through the torturous workouts. Ranveer’s breakfast was mainly omelettes made of egg whites plus a banana before every high intensity workout. In between every main meal he would have a light snack of either dry fruits like almonds and walnuts or maybe a protein shake. Lunch and dinner consisted of high protein foods such as fish and chicken. According to Ranveer in order to get a muscular body it is essential to supplement your diet with protein shakes, they help in repairing worn out muscles faster. A stickler for detail, Ranveer adds that maintaining a low-salt and a low-oil diet helped as well.

When asked about how important it was for him to sculpt his six pack abs, Ranveer said that abs should not be the focus of a exercise regime. They are products of good exercise and a sound diet plan. Work hard and the six packs will follow.

 But the truth is that weight training benefits everyone – men, women, elders and even children (above 13 and not hardcore weight training). You can’t get that well-toned or defined look without strength training. It’ll help you bulk up and/or tone the neck, chest, shoulders, biceps, abdomen, forearms, thighs, calves, triceps, back (upper, middle and lower) and hamstrings. It’s equally important for weight gain, maintenance, shaping up or weight loss.

 Benefits of weight training

For those looking to lose weight, weight training helps build lean muscle (which promotes faster weight loss). It also boosts metabolism and helps tighten the skin. It ups testosterone levels which is a key fat-burning hormone besides keeping a host of cardiovascular diseases at bay.  It prevents sagging skin (this can be a very embarrassing problem for weight losers), helps target stubborn areas like inner thighs or abdomen, builds muscle strength and endurance and improves your posture. Quite simply as I discovered, it’s impossible to lose weight effectively without it.

 For those looking to gain weight, weight training is as required as for those looking to lose it. People who are usually thin are called ectomorphs and they have a very high metabolism which means that they tend to burn up calories faster than the rest of us. For them, weight training combined with a proper diet is necessary to bulk up.

For women, it can keep osteoporosis away, improve flexibility, posture, strength, endurance and also improves cardiovascular health. And women who are scared that they will start looking like muscular caveman can rest assured that will never happen. Muscle hypertrophy, the kind we see on male bodybuilders is usually fuelled by testosterone. A woman’s body on the other hand secretes only about 1/100th of the amount of this hormone and unless a woman takes steroids, it’s impossible for her to look that bulky! Read more about benefits of weight training for women.

 For older people, weight training helps slow down muscle mass loss that comes naturally with age. It also increases bone density which can help prevent the onset of age-related diseases like osteoporosis and arthritis.Now that you’ve read about all the health benefits, here are some tips you should keep in mind before you start weight training:

1.       Consult a physician

Before you start any new fitness regime, it’s vital to consult a physician and get a total health check-up. Make sure you don’t have any heart problems or conditions like diabetes which can affect your workout and diet.

2.       Get a professional trainer

If this is the first time you’ve ever set your foot in a gym it would be a good idea to get some professional assistance. Weight training is all about proper posture and form and you need a professional to show you how it’s done. Posture refers to the position you take before you start and form the movements you make during each exercise. Improper posture and form can lead to variety of injuries, the most vulnerable areas being the lower back and shoulder areas. Also there are a variety of different ways to go about it – machines (for various body parts), dumbbells and barbells and you need a trainer’s help to navigate the gym in the early days.

3.       Warm up before and stretch afterwards

Not warming up properly before weight training could lead to injuries. Spend a few minutes warming up before you start exercising. It should ideally target the muscle group you’re going to target. For example, if you’re going to do lower body exercises, do some squats before. Basically, you’re giving your body a chance to experience the stress you’re going to put it through so you’re ready for it. Stretching afterwards will loosen up your muscles and prevent injuries. Failure to stretch also coincides with cramps and delayed onset muscle soreness (DOMS).  

4.       Start slow

Do not start with heavy weights. It takes time to gradually build up your strength. Initially, you should look to learn the basics and do light weights. Since you’ve never moved those particular joints before, it will take time to master. Slowly, they’ll become more flexible and you can gradually up the number of sets and reps you do.

5.       Get proper rest

One of the aspects of strength training that’s often ignored is the rest phase. It’s vital to recuperate your muscles so that the wear and tear caused by strength training can be repaired. To begin you with you should only do strength training three days a week and do cardio on the others.

6.       Proper diet

One of the most important facets of strength training is a proper diet. It’s not just about what you eat, but when and how much. For example, you should immediately have something after your workout to help repair the muscles (protein shake). Since weight training essentially means your muscles go through a lot of wear and tear, adequate proteins are required to repair them. For this you need a diet high in protein. Some food items you should definitely eat while weight training is turkey, chicken, fish, egg whites, etc. Don’t fret if you’re a vegetarian you can easily make up for your protein requirements through dry fruits, pulses, sprouts, dal, groundnuts, etc.  You can also increase your protein intake with whey protein shakes.  However, don’t neglect other food groups like carbs, fibres or fats. Consult a dietician before you start out to help you customise the perfect diet.

 All said and done there’s far more to weight training that’s been mentioned here but it’s surely enough to get you started. Go pump some iron. We will soon follow up with workouts for the various individual muscle groups like the back, chest, biceps, triceps and lower body. 

Also read: Exercises for a sculpted back

Another actor working alongside the veteran is Bollywood’s  Neil Nitin Mukesh, showing off a ripped body, perfect for his role as a ruthless don. Also known as the actor with the ‘chor’ body, Neil Nitin Mukesh has always maintained his fitness levels throughout his time in the industry. Although he has never experimented much with his looks, the trailer of David has women drooling over his body.  When asked about his fitness, he says that he has a tendency to put on weight, and has always kept a check on his fitness levels right from the start.

With Vikram, well into his 40’s and Neil being much younger, it made us wonder what the two actors were doing to get such perfect bodies, here are some of their secrets:

Focus: Both the actors say that fitness is an essential part of their lives. They are of the opinion that a good body not only helps a person remain healthy but also boosts a person’s confidence. Good focus is important when it comes to getting that perfect look. A strict fitness regime and a good nutritious diet are the key.

Hire a trainer: Both Vikram and Neil say that an exercise regime should be tailor-made to fit a person’s body type. They are firm believers in the fact that a trainer is essential to a successful fitness regime.  Both their trainers chalk out plans that suit their body type and how much they can work out.

Stay away from artificial stuff: Vikram says that taking steroids only helps in getting immediate results, the long term side-effects can be very damaging. According to Neil, he stays away from steroids too and sticks to natural supplements to build muscle. Both actors agree that there is no short cut to getting a fit body, only hard work pays.

Exercise: Being extremely regular with their workout regime is essential to both the actors.  Vikram says that when he prepared for ‘David’ he was required to have a ripped body, so he worked out accordingly. According to Neil he never works out towards six-pack abs or ripping muscles, even for this role he just aimed at being fit. Both Vikram and Neil concentrate on working out one body part every day and alternate between cardio exercises and weight training.

Diet: According to Vikram he prefers to eat healthy on most days but gives in to cravings every now and then. In comparison, Neil sticks to a strict diet.  So much so that he even takes a cook along on outdoor shoots to make sure that he eats the right kinds of foods at all times. They both agree that when one is aiming at getting a perfect body it is essential to increase the protein content and cut down on the carbs.

Relax: Both the actors warn that there is such a thing as too much exercise. They both emphasise that it is important to relax and de-stress. According to Vikram, stress is the worst thing that you can do for your body and that while working out it is prudent to stop when your body needs rest. On the other hand, Neil makes sure he takes the time to unwind at least once a week and recharge his body.

Focus on developing stamina

Arjun was an athlete during his college days and even represented Tamil Nadu in the state level 400 metre run.  A sports enthusiast, he can be spotted sweating it out, playing cricket, football and tennis. According to Arjun, fitness should be a necessity that will automatically push you to maintain yourself.  He feels that it is not necessary to hit the gym to keep fit, sports such as tennis, swimming and running can be a good way to toughen up as well. His advice to all people looking to get fit would be to focus on stamina rather than being worried about how much weight you can lift. It is essential that you work out your entire body.

Eating right is the key

Blessed with a great metabolism, Arjun says he does not put on too much weight easily. To him eating right is the key to keeping fit. His diet is usually a simple mix of all the major food groups, but when a role requires him to look leaner, he cuts out the carbs. His breakfast typically consists of eight boiled egg whites, cereal followed by papaya. He makes sure that he has a banana before he starts his workouts as it keeps his energy up. His lunch is simple and is usually daal, roti and subzi. Dinner is light with just a bowl of soup and some salad. He keeps his metabolism up by eating every three hours and drinking black coffee with a little sugar.

Arjun says that it is extremely important for you to work out only after you have eaten something. Working out on an empty stomach is counter- productive to weight loss or building muscle. If you work out early in the morning, make sure you have a heavy and healthy breakfast before you hit the gym.

Add variety to your workouts

Arjun says he prefers to play some sort of sport, rather than hitting the gym to stay fit. A practitioner of Tabata (a high intensity training regime) his work outs vary from quick 30 minute bursts to longer 90 minute workouts. He believes that it is this variation that keeps him fit. Kareena Kapoor introduced him to the benefits of Yoga, and he was hooked. He now practices the Indian form of exercise regularly. His trainer Zarine Watson initiated him to core training and helped him increase his inner strength. Arjun confesses that going to the gym can be a bit boring for him, in order to make working out more interesting he mixes his routine up by running, swimming or practising Karate.

It isn’t just about the biceps

Arjun says that most men forget that the legs and buttock are pillars to core strength. Working them out is as essential as building up your biceps. According to the actor, symmetry in the body’s muscles is essential to get that perfect look. He says that your calves, biceps and neck should always be the same size in inches.

While not all of us are blessed with the good looks and panache of an actor, we can definitely strive to keep as fit. Following some of Arjun’s tips might get you that much closer to a fitter and healthier body. 

While Imran Khan is busy promoting his new film Matru Ki Bijlee Ka Mandola (MKBKM), we can’t but look back at a year-old news piece in which Imran was asked by director Vishal Bhardwaj to bulk up for MKBKM to play the part of a rustic Haryanvi lad. The talented actor was having trouble bulking up because of his fast metabolism (he is definitely an ectomorph) which keeps him naturally thin. Now looking at the trailers, we can see he has achieved his goal – he definitely looks the part. So how did he do it?

The actor admits he never really concentrated on getting any particular ‘look’, just on staying fit and agile.  According to the actor, the task of putting on weight and building muscle was quite daunting, but with the right changes to his diet and exercise regime it was much easier than he initially thought.

While most actors and actresses have to go very high maintenance to get that lean look this lucky guy actually dug into delicious meals to bulk up. Breakfast usually comprised of a tall glass of milk, along with omelettes and toast. Lunch would consist of a generous helping of his favourite daal chaval along with chicken. The chicken the actor claims was essential to get the physique. Dinner was usually light, and most times is just a glass of proteins shake. As for his work outs the actorconcentrated on hitting the gym six days a week and made sure that he concentrated on the ‘show muscles ‘- his shoulders, arms and chest – throughout his schedule.

Here are some of his tips to get that gorgeous physique

Shape you diet according to your needs: To get the bulky look, Imran changed his diet to one high in carbohydrates and proteins. Incidentally, this kind of diet is preferred by high intensity athletes, bodybuilders and people who do heavy manual labour. It provides them with a lot of energy and stamina; they are raring to go throughout the day. It also gives the body enough nutrition to help recover after heavy workout sessions.

Pay attention to your metabolism:  Since he needed to put on muscle mass for his role, Imran says that he keeps his metabolic rate in mind while working out. According to him if you have a high metabolic rate then it is better to concentrate more on weights than cardio. This helps to burn muscle mass instead of fat.

Set your target: It is very important for one to set their target weight and keep a check on it throughout the workout schedule. This way we are able to alter the intensity of the workout depending on the amount of weight one needs to lose or put on.

Keep your body active: He maintains that apart from his normal gym routine he makes sure that he keeps his body active by indulging in martial arts, practising yoga or simply taking the stairs if he is short on time.

Steer clear of steroids: Even though steroids, can help you get that ‘perfect’ look, its long term ill-effects like impotency and hormonal imbalance are just not worth the risk.

Imran Khan’s challenge was to develop muscle definition. One look at the trailer of MKBKM, and we know that his regulated diet and workout regime has achieved the desired result.