Some more exercises includes chin ups, shoulder press, rows, close grip bench press, lunges etc. You can add core training, hanging leg raises, planks, and crunches to get your core tight and strong. Squats and lunges are key for strengthening your legs. Mix of cardio and weight training will help your body to get toned. Simply cardio alone won’t bring that athletic type to your body. Also you can use elliptical machine, stair master. Running on the treadmill is a wonderful endurance workout. The main goal is to increase the endurance. 45 to 60 minutes of Jogging, 20 minutes of stretching, cycling, Altitude training, etc.Ĭircuit training plays a major role and it’s a effective one where you perform various exercises back to back with no rest in between. Melwyn took care of his running style and Samir on his fitness.įarhan akhtar worked out 4 hours daily in two shifts. Now coming back to the athletic body of Farhan Akhtar, great effort has been put by his trainer Samir Jaura and Melwyn crasto, athletics coach for Central Railway system India. This will help you to enjoy injury free exercises. Also don’t forget to warm-up prior exercising and make sure to cool down by stretching your muscles out. Farhan Akhtar Workout Scheduleīefore planning out the workout schedule, make sure you stay hydrated during workouts by drinking water or energy drinks. Stocking up on the right carbs at regular intervals ensures that athletes have enough fuel to sustain high intensity training for long durations. Snacks – Tuna fish sandwich, fruits, protein bar, apple, milk etc.ĭinner – 1-2 pieces of chicken or beef, 1 cup brown rice, salad or green veggies, 2 pieces of wheat bread.Ĭarbohydrates are the chief source of energy in a diet plan for athletes. Lunch – Chicken, tuna, turkey, roast beef, wheat bread, sandwiches, 2 cups of milk and a fruit. Pre – Workout meal plan: 1 Piece of fruit and few gms of carbs. Sweet potatoes, red peppers, tomatoes, carrots, kiwi fruit, grapes, blueberries and mango are just a few of the many foods rich in antioxidants. Fruits and veggies which contain Vitamins A, C and E, Zinc and Selenium are antioxidants. Antioxidants help your body to repair damage caused by pollution, fried foods and exercise. Also almonds, cashews, pecans, dried apricot and cranberries.ĭrink lot of water daily. Watermelon, cantaloupe, grapes, apples and bananas. Make sure all your meals should include carbs, vegetable and a protein. White meat like chicken, turkey, fish, green veggies like broccoli, asparagus, mushrooms. Remember, your muscles need time to recover and you need at least 8 hours of sleep. The hard core training has only 40% effect on the output, the rest 60% is made of proper sleep and clean diet. Basically he has a lean body muscle and little of hard core training for 18 months, has helped him transform into a complete athletic body like the original character Milkha singh. For the movie Farhan akhtar has transformed himself into an athletic body.
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