Kartik Aaryan's dedication to fitness and his impressive physical transformation for his role in Chandu Champion has garnered significant attention. This article delves into the details of his weight loss journey, diet plan, and workout routine, providing insights into how he achieved the physique of an athlete.
The Transformation for Chandu Champion
For his role as Murlikant Petkar in Chandu Champion, Kartik Aaryan underwent a significant transformation. He collaborated with professional athlete and fitness coach Tridev Pandey to achieve the physique required for the role.
Weight Loss Details
When Kartik started working out, his weight was around 90 kg. After rigorous training, he reached 72 kg. His body fat percentage decreased from 39% to a mere 7% by the time he had to shoot a sequence where he was bare-bodied.
The Role of Tridev Pandey
Many may not know that the person behind Kartik’s stunning transformation is professional athlete and fitness coach Tridev Pandey. He provided insights into Kartik's fitness journey, detailing the workout regimen and diet that led to the actor's remarkable results.
Workout Regimen
Kartik Aaryan's workout regimen was intense and structured, designed not only to achieve an athletic body but also to enhance his performance as an athlete.
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AM-PM Workout Routine
The workout routine consisted of both morning and evening sessions. In the morning, Kartik focused on cardio exercises. In the evening, he concentrated on strength training.
Skill and Drill Regimen
The training was not just about aesthetics; it was also about functionality. Kartik had to perform like a boxer, wrestler, and swimmer. The regimen focused on fitness, strength, endurance, agility, and focus, mirroring the training of a real boxer. He even added weighted push-ups to his fitness regime, which added another layer of intensity to the challenging workout. Such resistance pushups can amplify muscle activation can help further in muscle growth. It can also improve one's core stability, boost cardiovascular health and increase functional strength.
Rigorous Training
Before Chandu Champion, Kartik considered himself sporty, but this notion was shattered once he started training. To become a superathlete skilled at wrestling, boxing, and swimming, his day began with a rigorous workout, including weighted push-ups around 7:00 or 7:30 AM. He then attended boxing sessions around 2:30 or 3:00 PM, and wrapped up with swimming lessons later at night. This routine was followed diligently for a year and a half.
Diet Plan
The diet was a crucial component of Kartik Aaryan's transformation. It was meticulously planned and monitored to achieve specific weight and body fat goals.
Calorie Intake
Initially, Kartik started with a 2100-calorie diet, considering his simultaneous workout and shooting schedule. This was gradually reduced every 15 days.
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Macronutrient Ratio
The diet was high in protein and low in carbohydrates. Meals typically included salads, beans, lentils, and paneer.
Strict Restrictions
Kartik had to give up sweets, junk food, and processed foods. His meals were rich in fiber and contained minimal carbs. He consumed cauliflower rice every morning and broccoli soup each night.
Monitoring and Adaptation
Kartik's team closely monitored his calorie intake and expenditure. They focused on reducing even 0.5% or 0.1% body fat. Although the first month was the hardest, Kartik adapted to the routine over time. He stopped paying attention to the taste and flavors of what he was consuming.
No Cheat Meals
During the preparation for Chandu Champion, Kartik did not have any cheat meals. However, when not filming or prepping for a role, he enjoys chole bhature, aloo chaat, street food, and Chinese food. He also has a sweet tooth and loves ice cream, pastries, and chocolates.
Kartik Aaryan's Current Lifestyle
Kartik says that his prep has become a part of his lifestyle now. He still does a lot of boxing and has swimming sessions. His entire day is filled with talks about what food he is having or not having and the calorie intake he needs to burn in a day. He is feeling more positive, more energetic, and more healthy thanks to the rigorous training.
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Sleep and Mental Health
Fixing Sleep Patterns
Kartik revealed that fixing his sleep pattern was crucial. He started sleeping around 10:30 PM every day, ensuring he got a minimum of 8 hours of sleep.
Mental Health
Kartik emphasizes the importance of mental health. He acknowledges that it can be harder to get opportunities as an outsider in the film industry. He focuses on introspection and inner work, realizing that being an outsider is not a weakness.
General Fitness Advice from Kartik Aaryan and His Trainer
Consistency and Determination
Kartik advises staying determined and consistent. Body transformation requires continuous effort. It's not about burning fat one day and resting the next.
Small, Frequent Meals
Instead of having two or three large meals, Kartik prefers incorporating many small meals throughout the day. This helps in fueling the body consistently and maintaining optimal energy levels.
Avoiding Junk Food
Kartik avoids consuming junk food and relies on leafy vegetables, seasonal fruits, and salads.
Importance of Sleep
Kartik ensures he gets eight hours of sleep, recognizing the importance of recovery and mental clarity.
Personalized Diet
Kartik advises the audience to follow a diet that suits them. His diet was specific to his role, leading to a body fat percentage of almost 7%. For general fitness, a healthy lifestyle with exercise, a good diet, and a healthy sleeping pattern is recommended.
Tridev Pandey's Advice
Tridev Pandey suggests that while rapid transformations are possible, they should be approached carefully. He achieved Kartik's transformation in 14 months, which he considers ideal. He emphasizes the importance of diet, workout programs, progressive overload, and the accountability of a coach.
Caution Against Blindly Following Internet Trends
Tridev warns against blindly following workout regimens or diets popular on the internet. He suggests sticking to a basic routine and making gradual changes to protein intakes to achieve specific goals.
Adapting to Weather Conditions
During hot and humid weather, Tridev advises sticking to a workout routine but reducing intensity. He recommends drinking 3-4 liters of water throughout the day, reducing reps or sets, and adjusting food intake. On days when feeling unwell, he suggests walks, meditation, or yoga.
Fitness Idol and Motivation
Brad Pitt's Tyler Durden
Kartik's fitness idol is Brad Pitt's character Tyler Durden from Fight Club. He even used Tyler's image as his phone wallpaper to stay motivated.
Overcoming Challenges
Kartik faced challenges such as injuries, including pulled shoulders, blurry vision, and bouts of fever. He emphasizes the importance of being patient with results and embracing a routine that requires rewiring one's relationship with food and daily habits.
Kartik Aaryan's Vegetarian Diet
Kartik Aaryan maintains his lean physique entirely on a vegetarian diet. His diet is built around clean, protein-rich vegetarian foods like paneer, tofu, sprouts, and plant-based protein. He often ends his day with a comforting bowl of soup.
Vegetarian Protein Sources
Nutrition experts say that vegetarian proteins can be just as effective for muscle gain as animal proteins, provided they’re eaten in the right combinations and amounts. Pairing foods like lentils with rice or hummus with whole wheat bread creates a complete amino acid profile. Paneer and tofu are diet staples for Kartik, packed with casein and soy protein, which support muscle repair, strength, and recovery.
Importance of Variety
While Kartik often repeats his meals like his favorite tomato soup, experts warn that eating the same foods daily can cause nutrient imbalances. Adding variety helps ensure you get enough vitamins, minerals, and antioxidants.
Kartik Aaryan's Workout Routine
Mix of Exercises
Kartik's workout routine includes a mix of cardio and functional exercises. He also engages in weight training to enhance his overall muscle mass. Cardio exercises improve heart health, while weight training contributes to muscular endurance and strength.
Overcoming Initial Challenges
Kartik's trainer revealed that the actor couldn't perform a single push-up when they started training. By the end of the training, Kartik had followed a calorie-deficit diet and weighed 72 kg. He even learned 50 different variations of skipping.