Hrithik Roshan, a name synonymous with exceptional acting and unparalleled physique in Bollywood, has been an inspiration for fitness enthusiasts for over two decades. From his debut as the charming Rohit in Kaho Naa… Pyaar Hai (2000) to his recent appearances, Roshan has consistently showcased a sculpted body that defies age. This article delves into the fitness secrets and diet plans that have helped him achieve and maintain his enviable physique.
Hrithik Roshan: An Icon of Fitness
Hrithik Roshan is more than just an actor; he's a fitness icon. His dedication to maintaining a healthy lifestyle is evident in his commitment to rigorous workout routines and a meticulously planned diet. Often referred to as the "Greek God of Bollywood," Roshan's physique is a result of years of discipline and hard work.
The Importance of Diet
Roshan firmly believes that diet plays a crucial role in achieving fitness goals. According to him, ninety percent of the job is done through diet, and ten percent through exercise. He emphasizes the importance of eating at regular intervals to enhance metabolism. Instead of following crash diets, Roshan focuses on consuming small, frequent meals throughout the day.
Caloric Intake and Meal Frequency
The actor takes six meals a day, consuming approximately 4000 calories, and finishes his day by 9 pm maximum. Then he fasts till the morning. This approach ensures a steady supply of energy and nutrients, supporting his active lifestyle and intense workout sessions.
Macronutrient Balance
Roshan's diet is carefully balanced to include the right proportions of protein, carbohydrates, and fats. He incorporates various food sources to meet his nutritional needs:
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- Protein: Egg whites, chicken, fish, and protein shakes are his preferred sources of protein.
- Carbohydrates: His carbohydrate menu includes oats, sweet potato, pasta, and brown rice.
- Fats: Omega-3 fatty acids are obtained from omega oil, nuts and seeds are a must-have, and this is what his chef calls "non-negotiables."
Specific Food Choices
Roshan's diet includes a variety of nutrient-rich foods that support his fitness goals:
- He takes 100 grams of meat every day.
- For regular fibre, mineral and vitamin intake, this hot bod depends upon fibrous carbs, sprouts, broccoli, and spinach.
- He also enjoys Greek yogurt and quinoa.
Sample Dinner
A typical dinner for Hrithik includes:
- 6 egg whites
- Brown bread
- Half chicken or fish with stirred vegetables
Home-Cooked Meals
His diet consists of home-cooked foods such as roti and veggies. Despite his star status, Hrithik's comfort meals are rooted in traditional Indian cooking. "Moong dal, bhindi bhaji, jowar roti, and a bowl of dahi, that's what sir enjoys most," reveals Shubham.
The Role of a Personal Chef
Behind Hrithik Roshan's disciplined diet is his personal chef, Shubham Vishwakkarma, who collaborates with trainer Swapneel Hazare to ensure every meal complements his demanding workout routine. Shubham tells Health Shots, "Hrithik sir eats every 2.5 to 3 hours in a day."
Cheat Days and Mindful Indulgence
Even with a strict diet, Hrithik allows himself a cheat day to indulge in his favorite foods. He is a big foodie and his temptation for chocolates, ice creams, sweets, etc. is fulfilled on his cheat day. His favourite cheat meals include tandoori chicken, BBQ chicken, no-carb burgers, and jowar-based pizza. These choices keep the flavours exciting while still being fitness-friendly. Desserts are not entirely off the table for Hrithik. He enjoys a protein-packed brownie that satisfies his sweet tooth while still keeping things nutritious.
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Foods to Avoid
There are also some items Hrithik completely avoids.
Workout Regime
Hrithik Roshan's workout regime is as disciplined as his diet plan. He works out five times per week. There are often two days of exercise and one day off, which means he works out three days in a row. He follows a strenuous workout regime, under the supervision of his fitness instructor, Kris Gethin.
Workout Schedule
He has specific workout plans for every day of the week, leaving Wednesday since that is his rest day, which has been designed by his instructor, Kris Gethin. His workout includes weight training, cardio work and CrossFit. He does 20-30 minutes of cardio exercises daily.
Specific Exercises
Roshan's workout routine focuses on different muscle groups each day:
- Chest, Calves, and Back: He focuses on chest, calves, and back. He performs dumbbell bench press, incline dumbbell flyes, underhand cable pull, bent over barbell row, back extension, seated calf raises, and standing calf raise exercises. He does five sets of Dumbbell Bench Press, four sets of Under Hand Cable Pull down, two sets of Inclined Dumbbell Flyes of around 20 reps, three sets of Standing Calf Raise of around 20 repetitions, three sets of Seated Calf Raise with 20 reps, four sets of Bent Over BBarbell Row and three sets of Back extension.
- Legs: Legs are his main area of focus on Tuesday, which includes leg press, seated leg tucks, extension, lying leg curls, squats, etc. The workout on Tuesday includes eight sets of Leg Press, four sets of Extensions, five sets of Seated Leg Tucks, five sets of Squats and five sets of Lying Leg Curls.
- Shoulders, Calves, and Abs: This super-chiselled hero does shoulder, calves, and abs exercises on Thursday. He practices marble military press, side lateral raise, upright barbell row, reverse flies, weighted sit ups, seated calf raise, and standing calf raise exercises. Thursdays are for calves, shoulders and abs. He does five sets of Marble Military Press, three sets of Standing Calf Raises with 20 reps, three sets of Seated Calf Raise with 20 reps, three sets of Weighted Sit ups of 20 reps, seven sets of Reverse Flyes of 12 reps, three sets of Upright Barbell Row of 7 reps and four sets of Side Lateral Raise.
- Arms: Arms are his priority on Friday. The exercises include straight arm dumbbell pullover, cable rope triceps extension, cable lying triceps extension, standing dumbbell triceps extension, straight arm pull down, concentrated curls, dumbbell bicep curl and standard biceps cable curl. On Fridays, the actor focuses on his arms. He does three sets of Standard Biceps Cable Curl of around 20 reps, seven sets of Straight-Arm pull down with 15 repetitions, five sets of Dumbell Bicep Curl, three sets of Standing Dumbbell Triceps Extension with about 10 reps, three sets of Cable Rope Triceps Extension of around 12 reps, three sets of Cable Lying Triceps Extension with 10 reps and two sets of Straight arm Dumbbell Pullover with 10 reps.
Adapting to Injuries
As Hrithik had past injuries, special care was taken so that he could perform the workouts with the right technique. A myriad of warm-up exercises including lunges, single-legged squats, and smith machine squats were done to relax his joints and cutting down the chances of aggravating his injuries.
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Cardio and Warm-up
He does cardio workout for 20 to 25 minutes after breakfast and in the evening.
Fitness Mantra
His fitness mantra is based on two words- initiative and consistency, and he tries to keep stress at bay so as to stop the accumulation of toxins in the body.