Opinion: Aamir Khan's body transformaton

To all the fitness fanatics and Bollywood junkies all of us would have seen this video of Aamir Khan's transformation for his movie Dangal.

Aamir Khan's Transformation for Movie Dangal

• What this video tells you is:
• His Weight was 97 Kgs
• Body fat was 38%
• He brought it down to 9.67 %
• In just 5 Months

Now after getting inspired and awed by the transformation of Aamir Khan's body most of saw this video.
Video that explains that he took steroids

• In this video this guys suggests that he took steroids for getting this transformation.
• This kind of transformation is not possible without great genetics(which he doesn't possess).
• It will take 5-6 years for any normal human to achieve this level of fitness.

So now you demotivated or possibly also shaming Aamir Khan.

Now what I would like to tell you is something he didn't highlight and that is very important for you to understand.

1. Aamir Khan wasn't weighting 97 Kgs for all his life. He had put on this extra weight for this movie in a very short time. In fact he added 25 Kgs in 6 months.
2. All the fitness experts and dietitians would suggest that if you put on weight quickly you can reduce it quickly as well. As that is not your body type or your body is not used to that weight for a long time.
3. He used to eat more, eat food with extra calories to gain weight, which he normally wouldn't. so as soon as he would return to his normal diet, he was expect to reduce his weight.
4. Even when he was 97 Kgs he was working out and training for wrestling so his body is already capable of doing exercise. Which means if he just stopped his extra calorie diet even then he was expected to reduce weight.

Now lets look at things which are important. If Anyone follows these things then is surely expected to get much fitter in 5 months then what he is today.

1. He used specialized diet plan, which would work for him. This was calorie deficit plan, which means he will consume less calories than he would need to burn every day. If you consult your dietitian and get a similar plan for yourself, you are expected to lose weight.
2. His discipline and dedication to the training. (no amount of steroid can replace this) He stuck to his workout, which was again designed by fitness experts specially for him. He didn't build those muscles sitting on a couch. If you get yourself a plan designed for yourself, based on your body type and stick to it, you will see the results in 5 Months. 
3. Intensity of training: If you are going to train with the right intensity and focus without cheating no one can take away results from you. His training plan is designed for a specific need, loose fat and gain muscle.

So get off that couch and put on your gym gear. Go out there and sweat out for your fitness.

Workout Hard

Eat Right

Sleep Well!

Dhaval Bhadeshiya

Certified Fitness and Lifestyle coach

Diet For Workout

Hi All, welcome to my new blog on fitness lifestyle.

As a fitness expert very often people ask me about diet. However this is a very generic question which one comes across every now and then. In this blog I will try to simplify the provide basic details.

Questions:

1. What should one eat pre-workout?
2. What should be the diet during workout?
3. What should be the post workout diet?

Lets start with Pre-workout diet. This diet should serve two purpose, one to provide continuous supply of energy during workout and to repair and build the muscle fibers during and post workout.

So before workout your diet should contain protein and carbohydrates(complex carbohydrates). You should have your food preferably around one hour prior to your workout.

Food items you can have before workout: Pasta, Rice, Whole wheat bread, whole wheat cereals, most of the fruits and Veggies. As these are complex carbohydrates they provide a steady and longer supply of energy. Avoid simple carbohydrates like sugar, they will provide you with instant energy but it will not last long. Do not forget to have enough water, it is very much necessary to have your body adequately hydrated. 

Now lets look at the second part of the diet, during workout. This may not apply to you if you are going to workout up to 60 mins. If you are working out for more than 60 mins at a stretch then you need refueling during your workout. You should be targeting food with high carbohydrates. The purpose of this food is to supply energy. 

Food items you can have during workout: Fruits, juices, sports drinks and most importantly water. Body losses lots of water and salts during workout. Its very important to replenish our body's water content. 

Now comes the last part, post workout diet. This is quite different from the other two. The reason is the purpose. Purpose of this diet is to repair and rebuild. During our workout muscle fibers are damaged, this process prompts our body to repair these fibers and build new ones. In order to achieve this goal, we need lots of protein. Proteins are the building blocks for muscles. This doesn't mean we need only proteins, we need carbohydrate and fats as well. 

Another important thing about this part of the diet is that its not one serving\meal, it is all the meals that you have after your workout. This diet should make sure that your body is replenished and repaired so that you are able to workout next day. Also this diet has to make sure you have enough supply of essential nutrients throughout the day.

Food items you can have post workout: 

Proteins: Eggs, Milk, Cheese(not processed), Paneer, dal, beans and pulses, nuts(almonds\peanuts etc), Broccoli, spinach(palak)

Carbs: Bread, Roti, cereal, pasta, rice, sweet potato etc.

Fats: Oil, Ghee etc used in preparation is enough, no need to look far extra fatty content.

Few basic rules: 

1. Avoid added sugar of any kind as much as possible, sugar does more harm that fat.
2. Choose whole grains\foods, they are rich in fibers, fibers help absorb fat and are negative in calories as they don't produce energy.
3. Water, Water and Water. Make sure you have 3-4 liters of water.

Dhaval Bhadeshiya

Certified Fitness and Lifestyle coach