Milind Soman, the renowned Indian supermodel and fitness icon, recently undertook a formidable challenge, covering 330 kilometres over three days through a combination of walking and cycling. This impressive feat, part of his #FitIndianRun from Mumbai to Goa, involved cycling 90 kilometres and running 20 kilometres daily, an experience he described as intense yet fulfilling. His consistent ability to push physical limits stems from a disciplined approach to both his diet and fitness routine, rooted in a philosophy of holistic well-being and natural living.
The Fuel: Milind Soman’s Minimalist Diet
Soman’s dietary principles are remarkably simple, focusing on whole, unrefined foods and avoiding processed or packaged items. He emphasizes listening to his body and fueling it with natural ingredients.
Daily Meal Structure
His typical day begins with hydration, followed by a structured approach to meals:
- Morning Ritual: Soman starts his day by drinking 500 ml of room temperature water.
- Breakfast (10 AM): His first meal is a substantial one, typically consisting of nuts, one papaya, one melon, and approximately four pieces of any seasonal fruit, often amounting to almost three kilograms of fruits like mangoes and bananas. He avoids tea and coffee, preferring fruit juice instead, a habit he has maintained since childhood.
- Lunch (2 PM): Lunch is a classic homemade Indian meal. He usually consumes rice and dal khichadi or six chapatis, accompanied by local and seasonal vegetables. The ratio is typically one part dal/rice to two parts vegetables, with the addition of two teaspoons of homemade ghee. While primarily vegetarian, he occasionally includes a small piece of chicken, mutton, or an egg, about once a month, purely for taste.
- Evening Snack (5 PM): If he feels the need for a snack, it’s often a simple cup of black tea, sweetened with jaggery.
- Dinner (7 PM): His dinner is light, usually a plate of vegetables or bhaji. If he’s particularly hungry, he might opt for some khichdi. He avoids non-vegetarian food for dinner.
- Before Bed: Before sleeping, he has hot water with turmeric, sweetened with jaggery.
Dietary Philosophy
Soman’s diet is characterized by its natural and unadulterated nature. He consciously avoids refined, processed, and packaged foods, as well as soft drinks. He also refrains from taking supplements or extra vitamins, and consumes alcohol only once or twice a year. He believes in the importance of whole foods, stating that while all sugars convert to glycogen in the body, the more whole and unrefined the source, the better it is for him. He does not count calories, practice intermittent fasting, or consume protein shakes, emphasizing that food is fuel.
The Engine: Milind Soman’s Fitness Routine
Soman’s fitness routine is built on consistency, functional strength, and a deep connection with his body and the environment. He isn’t one to follow rigid, hours-long gym sessions, but rather integrates physical activity seamlessly into his daily life.
Core Components of His Routine
- Running: Running is a cornerstone of his fitness, often done barefoot. He runs long distances three to four times a week and uses it for stress relief, burning fat, and strengthening bones and joints. He started long-distance running at age 40 and has completed numerous marathons, ultra-marathons, and even the 1500 km ‘Greenathon.’
- Cycling: Cycling is a significant part of his endurance training, helping to build leg muscles and improve blood circulation, as demonstrated by his 90 km daily cycling during the 330 km challenge.
- Swimming: An international level swimmer, Soman incorporates swimming for endurance and strength, beneficial for his heart and lungs.
- Body-Weight Exercises: He prefers body-weight exercises like pull-ups, push-ups, and yoga to build healthy and strong muscles, believing they carry a lower risk of injury compared to weights. He emphasizes proper form and posture.
- Daily Movement: Soman advocates for constant movement and avoiding prolonged sitting. He believes that ergonomic chairs are detrimental and that sitting on the ground strengthens the core.
Training Philosophy for Endurance Challenges
Soman’s approach to long-distance challenges is unique. He often states that he doesn’t “train” for these events in the traditional sense, but rather maintains a baseline of fitness through his daily routine that enables him to undertake such feats. He believes that 15-20 minutes of varied movements daily are sufficient to maintain a reasonable fitness level for almost any challenge. His fitness mantra encourages individuals to continually challenge themselves, starting gradually, and understanding that the human body possesses enormous potential. For endurance events, he has even used a homemade energy drink made from roasted puffed ragi flour mixed with jaggery and water, opting for natural fuel over commercial products.
Milind Soman’s fitness journey is a testament to the power of a disciplined, natural diet and a consistent, functional exercise routine, proving that age is merely a number when it comes to pushing physical boundaries.
