thefitnessroad Secret of getting ahead is getting starteD

7Jul/140

farhan akhtar workout routine fitness plan for his amazing physique all body secrets

 

Farhan Akhtar body

Farhan Akhtar body

Farhan Ahthar has come a long way form the he directed his first movie 'Lakshya' and the success of Bhaag Milkha Bhaag , he has done a lot for him and his physique to sculpt like an athlete in Bhaag Milkha Bhaag . After Farhan met trainer Samit Jaura he came to know that his body is ectomorphic so he has got active metabolism and if he doesn't work out he will start to loose weight instead of gaining it .
The basic idea behind his physique in Bhaag Milkha Bhaah was to be like Brad Pitt in Fight Club and become athletic rather than bulky look . For this Farhan started his training in Nov 2011 which started initially with one hour a day training programme to six hours a day training programme , Four days a week to six days a week schedule .


Fitness trainer for Farhan Akhtar is Samir Jaura who was a fat kid in his childhood days where he spent his life on potato wafers , after which he realized to change his ways of life and lost 40 kgs in 4 months in which he did rigorous training and dieting . He has trained bollywood celebs including Manoj Bajpayee , Fardeen Khan , Urmila Matondkar , Abishek Bachchan and now he is training Priyanka Chopra for Mary Kom and Rani Mukerji for Mardaani with both the projects going with Yash Raj Films .

Basically for the Bhaag Milkha Bhaag look he has sport 2 main looks one with a little bulk but muscular and other look was of a runner , being 5'9 and weighting around 66 kg's , he had to work very hard as he had to loose 10 kg's of fat then gain 8 kg's of lean muscle to support both the looks which is quiet a tough job .

Farhan-Akhtar-Body

Farhan-Akhtar-Body

 

Farhan Akhtar workout schedule comprised of 6 hours a day workout routine for which he had to leave his all odd habits and correct his sleeping pattern as he had  to sleep at 10pm and wake up at 5.30am so that he can undergo his workout 3 times a day with 2 hours each .
His athletic coach also helped him copy the right postures of Milkha singh as when Milkha run his right hand used to bend inwards and Farhan got it right after practicing after every session 12 sprints of 100 meters .
He was made to practice these outdoor sports including Altitude running , cycling , running up the stairs , lydiard hill training workout so that he can achieve the required athletic body to fit into on screen Milka Singh's character .

 

Farhan Akhtar Workout Regime -

1st shift - 2 hours in morning : Athletic coach Melwyn Crasto worked with him at 6:30 am in the morning for 2 hours in which Farhan was made to sprint and practice flexibilty exercises . He was taught drills that break monotony of running which helped Farhan to coordinate his body movements so that he can become close to professional runner . These drills are refereed to as ABC of running in which A B C involve exercises of knee , leg extension and pull through , adding to it for the morning workout session he was made to jump squats , cross lunges , reverse lunges , hamstring , leg extensions , leg curls , donkey calf raises .

2nd shift -Functional training : After having an appropriate rest for about 6 hours he underwent functional training is which he worked for about 1.5 hours on abdominal training in which he used to practice 12 sets of crunches of 200 reps each and did about 2500 crunches a day and other body weight exercises against the gravity which helped him gain the right flexibility .

3rd shift - Weight training : Again having the right amount of rest , in the evening he had to start with his weight training session in which he went HST (Hypertrophy Strength Training ) whose prime focus is fastest muscle growth over an extended period which he did for about first 6 months of his training .

For the weight training session he first followed a 12 week programme in which a single muscle group everyday he has to practice as the weights went up the reps decreased . After 3 months he started to follow High Intensity workout Tabate in which more the reps in a specific amount of time with lessor weights . For this two muscle groups were combined in a single day and schedule was -
CHEST - BICEPS
BACK - TRICEPS
SHOULDER - LEGS
For each body part he was made to do 8-10 sets .

Some of exercises of particular body parts that Farhan had to perform :

Shoulders : Front raise , lateral raise , back shoulder were the exercises that Farhan was made to do to develop muscled shoulders .

Legs  : 300 counts of squats, jump squats, lunges, leg press , extension , calf's

Biceps : bicep curls , preacher curls , cable workout , concentration were the exercises Farhan used to perform of which he did 12 sets regularly .

Then after 6 months of intense training , he bulked up 8 kg's of muscle on his body and the time to slim down came for which he moved to endurance training with weights and routine was the same as earlier keeping 2 body parts  a day and the number of sets were increased for each body part to 15 sets with consistent weights and in the end of the programme he was left with about 5% body fat .

Farhan-Akhtar-Body

Farhan-Akhtar-Body

Farhan had to undergo a mindset of a fitness regime from his regular routine which is the first and foremost step of getting into any sort of workout  for which he was very focused and determined to achieve results from the day 1 until he reached a specific goal after 13 months of rigorous training and also he has maintained that physique and tried not to loose that muscle gain that he achieved during that period of time which will prevent him from getting fat .

Farhan has to underwent this drastic training and strict regime with a single minded goal of achieving Lean muscular body which he took around 13 months of pain taking hardcore workout and diet regime but the results which he achieved were commendable and everybody saw that on screen in Bhaag Milkha Bhaag .

What Farhan said "hard core training has only 40% effect on the output, the rest 60% is made of proper sleep of about 8 hours and clean diet  " which clearly indicates the value of workout and diet in adequate amounts to form a physique that Farhan formed .

ALSO HAVE A LOOK AT - FARHAN AKHTAR DIET PLAN

POPULAR WORKOUT ROUTINES -

ARJUN KAPOORRANVEER SINGH | SIDDHARTH MALHOTRA | VARUN DHAWAN | HRITHIK ROSHAN | SHAHID KAPOOR | AKSHAY KUMAR | SHAHRUKH KHAN | SALMAN KHAN | JOHN ABRAHAM

POPULAR DIET REGIME'S -

SHAHID KAPOOR | HRITHIK ROSHAN | VARUN DHAWAN | ARJUN KAPOORRANVEER SINGH | SIDDHARTH MALHOTRA | SHAHRUKH KHAN | SALMAN KHAN

Comments (0) Trackbacks (0)

No comments yet.


Leave a comment

No trackbacks yet.