Ranbir Kapoor is renowned for his chameleon-like ability to inhabit diverse characters, a skill that often extends to dramatic physical transformations. From the lean, charming boy-next-door to the formidable, bulked-up persona seen in Animal, Kapoor’s dedication to fitness is unwavering. But what truly goes into sculpting such varied physiques? His trainers reveal that it’s a rigorous blend of discipline, varied workouts, and precise nutrition, proving that true fitness is a continuous journey.
The Pillars of Ranbir Kapoor’s Fitness
Ranbir Kapoor’s fitness journey is characterized by several key elements that his trainers consistently highlight. These include unwavering discipline, tailored workout routines, and a strategic approach to diet.
Discipline: The Unshakeable Foundation
According to Shivoham Bhatt, one of Ranbir Kapoor’s trainers, the actor’s “secret weapon” is his unshakable discipline and punctuality. “Ranbir is born with willpower and discipline,” Bhatt stated, emphasizing that regardless of his schedule, Kapoor ensures he gets his workout in, even if it’s for a shorter 30-minute session instead of the usual hour. This consistency and commitment to showing up are paramount to his success. Trainer Kunal Gir, who worked with Ranbir for Shamshera and Sanju, also lauded his punctuality and understanding of the “why” behind each exercise, making the training process smoother.
Tailored Workout Regimens for Each Role
Ranbir Kapoor’s training is far from monotonous; it’s meticulously designed to meet the specific physical demands of each role. His trainers emphasize building a strong foundation and then evolving the physique as needed.
Building the “Beach Body” for Tu Jhoothi Main Makkaar
For his lean, beach-ready look in Tu Jhoothi Main Makkaar, Shivoham Bhatt revealed that it took an entire year of consistent work. The focus was on proper nutrition and building muscle from the basics, rather than resorting to unhealthy shortcuts.
The “Beast” Transformation for Animal
The transformation for Animal required Kapoor to gain significant muscle mass, going from 71 kg to 82 kg. This bulking phase was a continuation of his previous training, with the more intense body shots filmed towards the end of the production cycle to allow ample time for the physique to develop. Ranbir’s routine for Animal involved a combination of functional training, weight training, CrossFit, and gymnastics, focusing on building strength and flexibility. His trainer, Shivoham, shared that “hundreds of hours of preparation, discipline, and consistency, and the strong champion mindset of never giving up” were crucial for this transformation.
The “Rustic” Look for Shamshera
For Shamshera, trainer Kunal Gir aimed for an athletic, rugged, and masculine look, avoiding an overly chiseled or polished physique. The workouts focused on strength gaining, often utilizing limited equipment in a home gym and incorporating creative cardio like pushing a turned-off treadmill. Sessions were intense but brief, typically lasting 45 minutes to an hour.
Preparing for Ramayana and Love and War
Currently, Ranbir Kapoor is preparing for the highly anticipated Ramayana, where he will portray Lord Rama, and Love and War. This new phase involves a shift towards bodyweight training, callisthenics, clap pull-ups, and kettlebell conditioning to achieve a lean yet strong physique. His new trainer, Nam-Wook Kang, emphasizes mobility, stretching, and functional movements, moving away from heavy weights and focusing on body awareness.
The Role of Diet in Ranbir Kapoor’s Fitness
A well-structured diet is as critical as the workout routine for Ranbir Kapoor’s transformations. His approach involves balanced nutrition, adjusted to his specific goals for each role.
High Protein, Low Carb Approach
For roles requiring a lean or athletic build, Kapoor often adheres to a high-protein, low-carbohydrate diet. For Shamshera, Kunal Gir prescribed five meals a day, with a cheat meal only once a week. During his transformation for Sanju, he even woke up at 3 AM for a protein shake to increase his caloric intake for muscle gain.
Emphasis on Whole Foods and Portion Control
Ranbir’s diet emphasizes whole foods, including lean proteins, fresh vegetables, and healthy fats, while avoiding processed junk. He often consumes smaller, more frequent portions throughout the day to maintain high energy levels and support his fitness goals. His meals are often weighed out, and he avoids drinking water during meals to prevent bloating.
Adapting Diet for Specific Goals
Kapoor’s diet is highly adaptable. For example, to bulk up for Sanju, he ate less meat and more vegetables. For Animal, his size was achieved through a strategic bulking approach, fueled by clean meals and calculated calories. He has also reportedly gone without eating roti for extended periods to maintain a lean physique, focusing instead on protein-rich foods, healthy fats, and nutrient-dense meals.
Beyond Workouts and Diet: Recovery and Mindset
Ranbir Kapoor’s fitness regime also incorporates crucial elements beyond just exercise and diet, highlighting the importance of a holistic approach.
The Importance of Recovery
Recovery is a vital aspect of his routine. Ranbir understands the significance of rest days and incorporates practices like yoga and meditation to aid both physical healing and mental clarity. Adequate rest and recovery are considered as important as the workout itself.
Mental Fortitude and Consistency
Both Shivoham Bhatt and Kunal Gir have consistently praised Ranbir’s mental strength and consistency. His ability to turn up for workouts, even when tired or pressed for time, demonstrates a rare level of commitment. This disciplined mindset, combined with the strategic guidance of his trainers, allows him to achieve remarkable and sustainable physical transformations for his demanding roles.
Ranbir Kapoor’s journey is a testament to the fact that achieving and maintaining a desirable physique in the demanding world of acting is a marathon, not a sprint. It requires not just intense physical exertion but also unwavering discipline, precise nutritional strategies, and a dedicated team of experts to guide the way.
