Bollywood superstar Kartik Aaryan has opened up about his stringent fitness journey, particularly detailing the intense diet and workout protocols he followed for his role in “Chandu Champion,” while also shedding light on how he approaches cheat days and festive eating outside of such demanding preparations. His insights reveal a disciplined approach to maintaining his physique, emphasizing the critical role of diet and sleep alongside regular exercise.
The Demanding ‘Chandu Champion’ Transformation
Aaryan’s physical transformation for “Chandu Champion,” where he portrayed India’s first Paralympic gold medalist Murlikant Petkar, required an unparalleled level of dedication. The actor revealed he adhered to an extremely strict diet for a grueling 1.5 years, completely eliminating sugar and drastically reducing gluten and carbohydrates. His meals primarily consisted of high protein and plant-based foods.
A Diet of Strict Discipline
During this period, Aaryan’s diet included small portions of food, often lacking oil, and focusing on items like soup, fruits, cauliflower rice, beans, salads, and tofu. He described the diet as “boring,” but the visible results kept him motivated. He consumed 7-8 small meals throughout the day at approximately two-hour intervals, ensuring a continuous supply of nutrients while keeping calorie intake in check. Specific plant-based proteins such as paneer, sprouts, tofu, legumes, and pulses were integral to his weight loss journey, complemented by high-fiber fruits and a variety of salads.
Relentless Workout Schedule
Beyond diet, Aaryan’s fitness trainer, Tridev Pandey, detailed the actor’s rigorous “AM-PM” workout schedule. This involved daily training sessions, typically lasting a minimum of two hours, split into morning cardio and evening strength sessions, adjusted according to his shooting schedule. Pandey noted that Aaryan’s transformation was comprehensive, moving from struggling with a single pull-up to performing multiple with added weight by the end of the “Chandu Champion” project. This intensive training was supported by a dedicated team of coaches, physiotherapists, doctors, and dieticians, highlighting the professional-grade commitment required for such a role.
Kartik Aaryan’s Holistic Fitness Philosophy
While his role-specific transformations are extreme, Aaryan advocates for a balanced and healthy lifestyle for everyone, stressing that fitness extends beyond just gym workouts.
The Power of Sleep and Hydration
Aaryan consistently emphasizes the importance of adequate sleep and water intake for overall well-being and physical fitness. He revealed that he was previously an insomniac but made a conscious effort to fix his sleep routine, aiming for at least eight hours of sleep per night. This commitment to rest aided his recovery and helped maintain his demanding schedule.
“Abs Are Built in the Kitchen”
A core tenet of Aaryan’s philosophy is that diet plays a more significant role than exercise in achieving a fit physique. He famously states, “Your abs are built in the kitchen, not the gym”. This underlines his belief in meticulous dietary control as the foundation for physical conditioning. He advises a healthy lifestyle that includes at least an hour of daily activity, a good diet, and a healthy sleeping pattern for those not pursuing extreme body transformations for a role.
Navigating Cheat Days and Festivals
When not bound by the demands of a specific character, Aaryan allows himself to indulge, though often with a conscious effort to balance it with increased physical activity.
Occasional Indulgences
While preparing for “Chandu Champion,” Aaryan maintained zero cheat meals for 1.5 years. However, in his regular life, he admits to having a sweet tooth and enjoys various desserts like rasmalai and chocolates. He also has a fondness for Indian cuisine, with pav bhaji and chole bhature being among his favorite dishes. Other preferred “cheat foods” include aloo chaat, street food, and Chinese dishes.
Balancing with Increased Workouts
Aaryan acknowledges that if he consumes sweets, he makes up for it by putting in extra effort at the gym. This highlights his practical approach to managing indulgences, ensuring that temporary deviations from his diet are compensated for through increased physical activity.
Kartik Aaryan’s candid revelations underscore the immense discipline required for cinematic transformations, while also providing relatable insights into maintaining a healthy lifestyle with a balanced approach to food and fitness outside of professional demands.
