For years, the mantra for fitness has been simple: hit the treadmill, burn calories, and shed those extra kilos. However, comedian and podcaster Cyrus Broacha recently ignited a debate, suggesting that this approach, particularly for Indian men, might be fundamentally flawed, potentially leading to an “uglier” physique rather than a truly fit one. His candid remarks highlight a common misconception and underscore the need to learn from those who truly get it right, like Bollywood stalwarts Shah Rukh Khan and Akshay Kumar.
The Cardio Conundrum: Understanding Cyrus Broacha’s Perspective
Cyrus Broacha stirred the pot by claiming that many Indian men are “doing fitness wrong” by overemphasizing cardio. In a podcast conversation, he argued that endless cardio sessions, while burning calories, often result in skinny arms and legs while stubborn belly fat persists. He believes this leads to a “skinny fat” appearance, draining energy without offering visible strength or shape improvements. Broacha contends that, given the “blueprint of the body” for Indian men, excessive cardio won’t effectively eliminate core fat and can lead to a disproportionate physique.
Instead, Broacha, a self-proclaimed fitness enthusiast, strongly advocates for strength training, lifting weights, and maintaining a disciplined diet as the real secrets to long-term fitness, improved metabolism, and graceful aging without muscle loss.
Beyond the Treadmill: Why Strength Training is Key
While cardiovascular exercise is undeniably vital for heart and lung health, endurance, and calorie burning, strength training offers distinct and complementary benefits that are often overlooked, especially by Indian men.
Building Muscle, Boosting Metabolism, and Improving Body Composition
Strength training directly builds muscle mass. More muscle means a higher resting metabolic rate, meaning your body burns more calories even when you’re not exercising. This is crucial for sustained fat loss and achieving a more toned physique, addressing the very “stubborn belly fat” issue Broacha highlighted. It transforms body composition more effectively than cardio alone.
Enhanced Mobility, Reduced Injury Risk, and Bone Health
Unlike repetitive cardio movements, strength training exercises like squats, lunges, and pull-ups move joints through a full range of motion, significantly improving mobility. A stronger muscular base and core act as a foundation, “bulletproofing” joints and reducing the risk of injuries from all types of physical activity. Furthermore, weight-bearing exercises stimulate bone density, reducing the risk of conditions like osteoporosis, a long-term benefit for overall structural health.
Learning from the Legends: Shah Rukh Khan and Akshay Kumar’s Fitness Philosophies
Cyrus Broacha himself pointed to Shah Rukh Khan and Akshay Kumar as examples of celebrities who “get it right” with their focused fitness routines. Their approaches, though different, emphasize discipline, consistency, and a holistic view that extends beyond just cardio.
Shah Rukh Khan’s Transformation: Embracing Functional Strength and Discipline
Despite his late nights and often limited sleep, Shah Rukh Khan has consistently showcased remarkable physical transformations for his roles, particularly evident in films like Pathaan and Jawan, where he flaunted a chiseled physique. His fitness regimen is described as rigorous and disciplined, often involving late-night workouts and a strict diet.
Khan’s personal trainer, Prashant Sawant, focuses on a mix of rehab workouts, cycling, and cardio, but with a clear emphasis on training one body part at a time, covering all major muscle groups throughout the week. His diet is meticulously controlled, often limited to one or two basic meals a day, avoiding snacks, processed foods, bread, rice, and high-fat dishes. This combination of targeted strength work and disciplined eating has allowed him to build and maintain significant muscle mass and definition, showcasing that a lean yet strong physique is achievable with dedication, irrespective of age.
Akshay Kumar: The Advocate of Natural Fitness and Martial Arts
Akshay Kumar, often called the “Khiladi” of Indian cinema, is renowned for his agility and ability to perform his own stunts even at 57. His fitness philosophy is rooted in simplicity, tradition, and discipline, steering clear of heavy weightlifting, crash diets, and an over-reliance on gyms. Kumar believes in natural, outdoor activities, martial arts, bodyweight exercises, and maintaining a strict daily rhythm.
His routine typically involves waking up early (around 4:30 a.m. or 5:30 a.m.) and engaging in yoga, stretching, or outdoor training. Kumar also emphasizes the importance of a clean diet, early dinners (often by 7 PM), and weekly fasting as practices that contribute to his vitality. He focuses on a balanced diet of natural foods, including fresh fruits, vegetables, whole grains, and lean protein, while avoiding processed foods, sugar, salt, and caffeinated/carbonated drinks. Akshay Kumar’s approach exemplifies how functional strength, flexibility, and overall well-being are achieved through consistent, natural movement and mindful eating, rather than just chasing a calorie deficit through cardio.
Crafting a Balanced Indian Male Fitness Regimen
The insights from Cyrus Broacha and the fitness journeys of SRK and Akshay Kumar underscore the importance of a balanced and holistic approach. A well-rounded fitness plan should incorporate elements of strength, cardio, and flexibility.
Prioritizing Strength Training
Aim for at least two to three strength training sessions per week, focusing on major muscle groups. Incorporate compound movements like squats, deadlifts, lunges, pushes (e.g., bench press, overhead press), and pulls (e.g., rows, pull-ups) to work multiple muscle groups simultaneously. Bodyweight exercises are also highly effective.
Integrating Appropriate Cardio
While excessive cardio may not be ideal for body composition goals, cardiovascular activity is crucial for heart and lung health. The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, spread out over several days. This could include brisk walking, cycling, swimming, or dancing. High-Intensity Interval Training (HIIT) can also be effective for burning calories and improving cardiovascular fitness. Combining both strength and cardio offers synergistic benefits for fat loss, body composition, and overall health.
Emphasizing Flexibility and Mobility
Don’t neglect stretching, yoga, and mobility drills. These improve range of motion, reduce muscle tension, prevent injuries, and enhance posture. Incorporate flexibility work into your routine, especially after workouts when muscles are warm.
Dispelling Myths and Prioritizing Holistic Health
Many Indian men make common fitness mistakes beyond just overdoing cardio, such as ignoring nutrition, lacking rest, and neglecting flexibility.
- Nutrition is paramount: As seen with SRK and Akshay Kumar, a disciplined and clean diet is fundamental. Focus on whole, natural foods, adequate protein, and controlled portions. Hydration is also critical.
- Rest and Recovery: Muscles grow and repair during sleep. Aim for 7-8 hours of quality sleep to support recovery and progress.
- Consistency over Intensity: Fitness is a long-term journey, not a sprint. Consistent effort, smart training, and patience yield lasting results.
- Professional Guidance: While celebrity routines are inspiring, individual body types and goals vary. Consulting a qualified fitness professional can help tailor a safe and effective plan.
Cyrus Broacha’s provocative statement serves as a wake-up call, urging Indian men to move beyond a singular focus on cardio and embrace a more comprehensive fitness strategy. By learning from the balanced, disciplined, and diverse approaches of fitness icons like Shah Rukh Khan and Akshay Kumar, and by prioritizing strength, proper nutrition, and recovery, Indian men can build truly fit, healthy, and aesthetically pleasing physiques that stand the test of time.
