Shahid Kapoor, born on February 25, 1981, has become a prominent figure in Bollywood, inheriting his talent from his father, the esteemed actor Pankaj Kapoor. Starting his career with Shaimak Davar's dance group, followed by music videos and advertisements, Shahid has garnered numerous awards, including the Filmfare Award for Best Male Debut. He is widely admired, especially among the youth, for his impressive physique and body shape. Shahid Kapoor's workout routines for movies like "R… Rajkumar" and "Kaminey" serve as excellent examples to follow.
The Foundation: A Balanced Diet
A crucial aspect of Shahid's fitness regimen is his well-balanced diet. The actor adheres to a strict meal plan, ensuring his body receives the necessary nutrients for muscle growth and recovery. His diet comprises lean proteins, complex carbohydrates, healthy fats, and a generous amount of fruits and vegetables.
Shahid believes in consuming small, frequent meals throughout the day to maintain an active metabolism. He avoids processed foods, sugary snacks, and excessive salt, opting instead for whole grains, lean meats such as chicken and fish, fresh fruits, and green leafy vegetables.
To sustain high energy levels during intense workouts, Shahid incorporates superfoods like quinoa, kale, almonds, and chia seeds into his diet. These nutrient-dense foods provide essential vitamins and minerals while promoting satiety.
As a vegetarian, Shahid Kapoor ensures he gets enough protein by including beans, pulses, spinach, rice, dairy products, fresh fruits, and leafy green vegetables in his diet. Whey protein supplements also play a crucial role in meeting his protein requirements, especially before and after workouts.
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For his role in "Padmaavat," Shahid followed a particularly strict diet for 40 days, consuming only 50 grams of brown rice and steamed vegetables daily. He also eliminated sugar and salt from his diet for 15 days to achieve a chiseled physique for his portrayal of Maharawal Ratan Singh.
Meal Timings and Favorite Foods
Shahid is meticulous about his meal timings and avoids snacking between meals to maintain a consistent metabolism. Instead of large meals, he consumes five smaller meals throughout the day, a practice recommended by nutritionists.
His favorite snack is a pancake made from whey protein and stevia, topped with pure maple syrup. He occasionally indulges in healthier versions of junk food, such as a patty made of cheese, rajma, and spicy soy beans. To satisfy his sweet cravings, he enjoys a shake made with dark chocolate, casein protein, and kiwi fruit.
Foods to Avoid
Shahid avoids oily and fatty foods, minimizing his salt intake. His primary source of sugar is natural sugar from fresh fruits.
The Training Regimen: Consistency and Variety
Shahid Kapoor's fitness routine is just as important as his diet. He firmly believes in pushing his limits to achieve fitness milestones. His routine includes a combination of cardio exercises, martial arts, and varied workout techniques.
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His weekly workout routine is divided into two parts: one for Monday, Wednesday, and Friday, and another for Tuesday, Thursday, and Saturday, with Sunday as a rest day.
For his role in "Padmaavat," Shahid underwent rigorous training, working out for two hours daily. His training included functional training, CrossFit, and exercises with ladders, tires, ropes, and sandbags, under the guidance of trainer Samir Jaura. He also learned sword fighting and the basics of Mardani Khel, a weapon-based martial art. Additionally, he used a respiratory mask workout to boost stamina and lung capacity, a technique commonly used by athletes.
Workout Routine for Monday, Wednesday, Friday
Set 1: Five sets of the following exercises, each repeated 8 times:
- Flat Bench Press
- Chin-Ups
- Deadlifts
- Lateral Raise
Set 2: Five sets of the following exercises, each repeated 8 to 12 times:
- Incline Dumbbell Press
- Bent-over Barbell Rows
- Overhead Press
Set 3: Five sets of the following exercises, each repeated 8 to 12 times:
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- Seated Row
- Chest Fly
- High Pull
- Dumbbell Rear Deltoid Fly
These exercises focus on strengthening the upper body.
Workout Routine for Tuesday, Thursday, Saturday
Set 1: Four sets of the following exercises, each repeated 12 to 15 times:
- Leg Extensions
- Squats
- Leg Curls
- Standing Calf Raises
Set 2: Four sets of the following exercises, each repeated 12 times:
- Leg Press
- Stiff Leg Deadlift
- Step Up
- Seated Calf Raises
These exercises are crucial for toning the legs and lower body, correcting posture, and strengthening the back.
Cardio exercises like running and cycling enhance cardiovascular endurance and burn calories. Martial arts such as kickboxing or Krav Maga provide a full-body workout, improving coordination and agility. High-intensity interval training (HIIT) and circuit training prevent plateaus and help maintain progress.
Rest and Recovery: Essential for Muscle Growth
Shahid understands the importance of rest and recovery, ensuring he gets adequate sleep each night to allow his body to repair and rejuvenate. Muscles grow during sleep, making it an essential component of bodybuilding.
Yoga and meditation help calm the mind, reduce stress, and promote overall well-being, improving flexibility, promoting muscle relaxation, and reducing the risk of injuries.
Shahid emphasizes listening to one’s body, taking breaks or modifying exercises when feeling fatigued or experiencing discomfort to prevent overexertion and overuse injuries.
The Mental Game: Mindset and Discipline
Shahid Kapoor attributes a significant part of his fitness success to his mindset. A positive attitude, focus on goals, and discipline are crucial for achieving long-term fitness results.
Setting realistic goals and constantly challenging oneself helps maintain motivation, treating each workout as an opportunity for growth.
Tailoring a Fitness Plan to Your Body Type
Shahid Kapoor is lean with a height of 5'8½". It's essential to understand individual requirements and plan a fitness routine with the help of a certified dietician and trained fitness planner. A routine that works for Shahid may not deliver the same results for someone with a different body type. Overweight individuals may need to lose excess weight before building muscles, while lean individuals may need to accumulate muscle mass before toning.
Shahid's Philosophy: Consistency and Discipline
Shahid's fitness philosophy emphasizes consistency and discipline for long-term results, making exercise and clean eating a lifestyle. He combines weight training, cardio, and functional exercises to maintain his lean and muscular physique.