Hrithik Roshan born 10 January 1974 is an Indian actor who appears in Bollywood films.Hrithik Roshan’s upper torso is fabulous; his muscles broad and well built. His biceps have an enviable sharpness. The strength of his back muscles is admirable and his abs are super chiseled. That agile lean bod didn’t come overnight for Bollywood’s blue-eyed hero. “Commitment is Hrithik’s key to fitness,” says Satyajit Chaurasia, the fitness instructor who has been training Roshan for the last eight years.
Hrithik Roshan Diet
“My dietary restrictions are few because I work out. Yet I avoid oily and fried food. I like Chinese food and Indian food, but hate milk and cannot have any milk product, except chocolate. I am not on any special diet because my exercise routine ensures that I stay fit.
Everyday, I have a special chocolate milk shake that is full of protein and recommended by my instructor. I have a heavy breakfast because I feel that’s the most important meal of the day. My afternoon meal is mostly on the sets and an evening snack is optional.
His trainer Satyajit Chaurasia, who has been Hrithik’s trainer for 9 years, explains how Hrithik had to go into an extreme regime to get his muscles extremely toned for Vijay Chauhan’s role in Agneepath. His diet was a super protein diet with 12 egg whites, 2 loafs of brown bread, a protein shake, nuts, corn flakes with milk and fruit platter for breakfast. Two roti, green vegetables, 1 whole chicken (during the day), dal, caesar salad, fish platter for lunch.
Protein shake, egg white sandwich or fruit plate for snacks. For dinner he had 6-8 egg whites, brown bread, 1/2 chicken or fish with stir-fried vegetables Caesar salad during workout and 1 banana. Now, Hrithik can say, “That is how the cookie crumbles.”
- Hrithik trains four times every week for about 40 mins on each of those 4 days.
- Does cardio 3 days a week. Cardio includes jogging, running and skipping for 20 mins.
- He keeps his workouts intense and short.
- Hrithik believes that 90% depends on the diet.
- He avoids Oil, ghee, butter and prefers to eat grilled, roasted, boiled food.
Hrithik also adds “When i get one or two hours off or whenever i get free time, I just rush to the Gym or just workout at home. I just dont feel good if I miss my workouts.”
Hrithik Roshan Workouts
“I do not workout daily. I exercise about four or five days a week, out of which three days I try and concentrate on cardio-Exercises. Unlike popular perception, working out daily could be injurious. Your body needs some rest.
Biceps and Triceps
Dumbell 21 (for power and sharpness of bicep muscle) x Tricep pulley push down (for tricep muscles)
Barbell curl (for entire size and strength of arms) x Line tricep extension (Difficult, yet famous exercise. Good for size and strength)
Concentration curls (for bicep peak and roundness of muscle) x Overhead tricep muscles (for sharpness of tricep muscles)
Hammer dumbbell curl (for outer biceps and upper forearm) x Tricep kick back (to be done with light weight; for sharpness of triceps) and Reverse curl (for outer forearm area, strengthens the wrist and gives good power hold in your fist)
Wrist curl (for inner forearm)
HRITHIK ROSHAN IMAGE GALLERY
Plain Bench Press (for complete chest) x Dumbbell fly (for outer pectoral muscles)
Incline Dumbbell press (for upper chest) x Cross pulley ( for inner definition/size and hardness of chest muscle)
Decline flies (for lower chest) x pullovers (expands rib cage and gives good posture)
Chin ups (This exercise takes more strength. Best workout for the back. Gives good power and sharpness for size)
Dumbbell rowing (for lower leg and back – strengths lower lads muscles)
Rowing pulley (Different variation of back exercise, gives stability in the spine and again works for entire back)
Side lateral (for front and middle deltoids//shoulder muscles)
Front raises (for front deltoid)
Tea cups (for front shoulder muscles)
Dumbbell press (for entire shoulders)
Shrugs ( for trapeze muscles near the neck)
Leg extension (For entire legs, the quadriceps i.e. front muscles of the leg)
Free squats (most conventional exercise, gives power and size to leg)
Lunges (helps give shape to the butt; Walking lunges helps lose lots of calories; takes care of lower body fitness)
Leg curls (for hamstrings i.e. backside muscles of leg)
Good morning (Hrithik’s favourite exercise for lower back)
Hyper Extension (for strengthening lower back)
CalF Exercise (for calf muscles which is the most stubborn muscle to grow)
All Exercises are to be done in 3 sets with repetitions of 10-12-15. Depending on energy levels take a break on the fifth day or continue the same routine.