John Abraham (born 17 December 1972) is an Indian film actor and former model. After modeling for numerous advertisements and companies, Abraham made his film debut with Jism (2003), which earned him a Filmfare Best Debut Award nomination. This was followed by his first commercial success, Dhoom (2004). He received two Filmfare Awardnominations, for his negative roles in Dhoom, and then in Zinda (2006). He later appeared in the major critical success Water(2005). In 2007, he was nominated for a Filmfare Award for Best Supporting Actor for the film Baabul (2006).
People long to have a body like John Abraham, a Bollywood actor. But good looks don’t come easy. John has to go through a routine of workouts along with a healthy diet plan to keep those muscles in place.
John Abharam’s Workout
My first sample workout will be a simple three day a week program. This is considered a circuit program because you will be working all your muscles on those three days. You can do cardio work those days or what many people do is 45 minutes of cardio the other three days and take a day off.
We will warm up on a cardio machine for 10 minutes or jog in place – just do something to get your heart rate up. Each exercise requires a warmup (a lower weight) as well.
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I will be giving you one day since the rest of the days will be the same for two months. We start with the largest muscles first:
Legs warm up by doing 12 repetitions at a light weight. (For those of you who have only one set of dumbbells that is fine. I am just getting you started on weight training.)
Lunges
- Do 3 sets of 12 lunges holding a lighter set for the first 12; a heavier set for the second; and if you were able to do 12 then a heavier set (go up by 5%). At this point we are not using the heaviest weights we can use.
That will come in another workout.
- Sit on a chair with a dumbbell between your legs and lift your legs. This exercise simulates a leg extension machine.
Chest
- Incline flyes doing the same workout as above and the same warm up
- Dumbell presses
Back
- One armed rows
- Reverse flyes
Biceps
- Bicep curls
- Concentration curls
Triceps
- Tricep kickbacks
- One handed triceps over head press
Calves
- Put the dumbbells on your shoulders and lift up on your toes. Do this 3 times.
Shoulders
- Side lateral raises
- Front lateral raises
Abs
- Three sets of 12 crunches in perfect form
- The plank (Taken from Yoga) – see how long you can stay up and try to increase that number every day.
John Abraham’s Diet Plan
John’s breakfast
consists of six egg whites, a glass of fruit juice ,couple of slices of toast with butter ,ten almonds and “my customary two cups of tea”.
He keeps munching something light every couple of hours ,because his body needs it.” The Kind of action I do and the work I put in drains me ,so I need to put back into my body a little every couple of hours, “he says.
John’s lunch
He has atta chapattis, yellow dal, spinach and some stir-fried vegetables. Potatoes ,sweet potatoes and yams ,which fitness trainers from upon ,are his favorites.” But then,” as John puts it ,”everybody has his vices.”
Next he has a snack and protein shake and after his work out, he has corn, or something to munch on ,some soup and vegetarian supper.
“I don’t take any steroids or growth hormones ;I never have ,“John clarifies.
His protein shakes are the only supplements he takes .Being a vegetarian ,he has find alternative sources of proteins .”Meat give you a chain of 21 proteins ,”he explains. “Tofu and spinach give you 17 in one chain and five in another .But it is practically impossible to always have that .So my protein shakes are an absolute necessity.”
John does not believe in crash diets or fat diets .They only damage your body .John believe in burning calories ,not controlling them .
”You must always eat right .Eat the right kind of food but eat well .Do not starve yourself because you tend to bloat up.”
