When Ranbir Kapoor’s fitness trainer revealed the disciplined grind behind his film-ready body: ‘Initially, it was just about building the muscle’

Bhatt added that long-term, sustainable methods were prioritised over shortcuts: “He went through one year of work to get that beach body for his film Tu Jhoothi Mai Makkar… When there is desperation and absolutely no choice, it can be achieved in a short period of time, but it is not the healthiest way to do it. We did the training from the basics. We did the training properly with proper nutrition. Initially, it was just about building the muscle and foundation.”

He also noted how different body types were built gradually for back-to-back projects, adding, “From there, we started to work on Animal and the body that you see in the fight sequence of Animal was a year after. It took time. It was easy to work behind the scenes because, in most scenes, he is wearing shirts and suits. It gave us enough time. The body shots were taken towards the end. This body is now helping him with his current project, Ramayana.”

So, for someone with a busy lifestyle, how effective can shorter but consistent workouts be compared to longer sessions?

Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells insianexpress.com, “Shorter yet consistent workouts can be remarkably effective for people with demanding schedules. The key is consistency and intensity rather than duration alone. Even 30 minutes of structured exercise, when done regularly, can improve cardiovascular health, strength, and mobility.” 

She adds, “These sessions can be designed with compound movements or high-intensity circuits that maximise output in a limited timeframe. Over time, this habit builds discipline and ensures there is no long break in the fitness journey, which is often more important than occasional long sessions.”

Risks that ‘shortcut’ methods to achieve a good physique carry for long-term health?

In pursuit of fast results, Singh says, people often turn to extreme calorie restriction, fad diets, dehydration techniques, or excessive cardio. Some even resort to unmonitored supplements or anabolic steroids, which can cause more harm than good.

“While these methods may bring temporary changes, they place immense stress on the body and can result in nutrient deficiencies, hormonal imbalances, muscle loss, and long-term metabolic slowdown. Fitness should always be approached as a sustainable lifestyle, not a crash project, because the risks of shortcuts can outweigh the temporary rewards,” notes the expert.

Why is building a strong foundation important before pursuing specific body goals, such as getting leaner or bulkier?

A strong foundation ensures that the body is well-prepared for advanced goals. Building muscle strength, improving mobility, and establishing correct movement patterns reduce the risk of injury and create a base from which progress becomes sustainable. “Without this phase, individuals may push into weight loss or bulking programs without adequate strength or stability, leading to poor posture, imbalances, or stalled results,” mentions Singh.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.