Bollywood actor Arjun Kapoor, widely recognized for his role in “2 States”, underwent a remarkable transformation, shedding over 50 kg before his debut in 2012 with Ishaqzaade. His journey from weighing around 140 kg as a teenager to achieving a fit physique is attributed to a consistent and disciplined approach centered around two key pillars: sustained physical activity, particularly walking, and a rigorous, high-protein diet.
Kapoor’s transformation was not instantaneous, taking approximately 15 months of unwavering commitment to reach his initial fitness goals. He openly discusses battling an autoimmune condition, Hashimoto’s thyroiditis, which impacts metabolism and can cause weight gain, making his journey even more challenging.
The Power of Consistent Physical Activity
Arjun Kapoor has consistently emphasized the crucial role of walking in his weight loss journey and ongoing fitness routine. He believes that there is “nothing better than walking” and that consistent physical activity is paramount.
Walking: The Foundation of His Routine
Even when aiming to lose weight, Kapoor prioritizes getting out and being physically active. His philosophy is that one cannot expect to lose weight while being sedentary and complaining about it.
Diverse Workout Regimen
Beyond walking, Arjun Kapoor’s fitness regimen is diverse and includes a variety of exercises to maintain his physique. His workout routine typically involves:
- Weight Training: To build and maintain muscle mass.
- Circuit Training: For a full-body workout that combines strength and cardio.
- CrossFit: High-intensity exercises that incorporate elements from various sports and types of exercise.
- Cardio Exercises: Essential for burning calories and improving cardiovascular health.
- Other Exercises: His routine has also included skipping, boxing, push-ups, planks, and treadmill runs.
His daily fitness schedule, as once revealed in a now-deleted Instagram post, often involves two workout sessions. He starts his day with a gym session after breakfast and later engages in a second workout in the evening, which may include low-intensity exercises like treadmill walks and leg presses.
The High-Protein, Controlled Diet
A significant part of Arjun Kapoor’s success stems from his disciplined dietary changes. He transitioned from a diet that once allowed him to consume six McDonald’s burgers in one sitting to a meticulously planned, high-protein meal chart.
Eliminating Unhealthy Foods
Kapoor consciously gave up junk food, high-carb items, and sugary foods. He replaced these with healthier alternatives, focusing on fresh fruits, vegetables, and protein-rich foods. Portion control also played a vital role in his dietary strategy.
A Typical Day’s Meal Plan
His daily food schedule is carefully structured and often includes:
- Breakfast (around 10 am): High-protein options like eggs or egg mush (4-6 egg whites, one egg yolk, toast).
- Lunch (around 1:30 pm): A Greek Souvlaki wrap or home-cooked meals such as bajra roti or wheat chapattis with vegetables, dal, and chicken.
- Post-workout snack: Often a protein shake.
- Evening Snack (around 5 pm): Nutrient-dense options like low-carb Turkey Sushi or fresh fruits such as pineapples and strawberries.
- Dinner: Typically features hearty yet healthy choices like Turkish kebabs with muhammara sauce, mint chutney, and pickled vegetables, or chicken/fish with rice or quinoa.
Kapoor’s daily intake is reported to be around 1,218 calories, with a calorie burn of approximately 4,268 calories, and he walks about 15,393 steps.
Overcoming Challenges and Maintaining Progress
Arjun Kapoor’s weight loss journey is not just about physical transformation but also about mental resilience. He has spoken about facing challenges, including battling Hashimoto’s thyroiditis, an autoimmune condition that affects his metabolism. He also revealed taking therapy for mild depression during a period when he was struggling with his physical health and film performance.
Despite shedding over 50 kg, Arjun Kapoor views his transformation as an ongoing process, a “work in progress,” and continues to prioritize his health and mindful living. His dedication and commitment serve as an inspiration, proving that significant change is achievable with the right mindset and consistent effort.
