Ranbir Kapoor’s trainer praises his tranformation from a ‘beach body to a beast body’; know how it can be achieved

While there are a lot of things that one can do to maximize muscle growth, from increasing the calorie intake to lifting more weights, time and consistent training plays a major role in achieving that goal, admitted Sameeran Chetia, a certified fitness trainer

Ranbir, who sported a leaner, chiseled look for his previous film, can be seen with a bulkier appearance for his next (Source: YRF)

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Ranbir Kapoor is drawing immense applause for his recent transformation in his films. The 40-year-old’s dedication to his fitness is well-known and documenting that, his trainer Shivoham too appreciated his efforts recently.

Take a look.

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A post shared by SHIVOHAAM (@shivohamofficial)

“And here it is. Another milestone achieved. From a Beach Body in Tu Jhoothi Main Makkaar to a Beast Body for Animal. Always a pleasure training you brother. All the best for the Animal and looking forward to the next adventure,” said Shivoham without divulging any more details.

Ranbir, who sported a leaner, chiseled look for his previous film, can be seen with a bulkier appearance for his next.

Also Read | ‘Losing weight is easy for me, putting it on is hard’: Ranbir Kapoor opens up about his transformation for ‘Shamshera’

Taking a cue, we decided to ask an expert on what to keep in mind when looking for a transformation.

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While there are a lot of things that one can do to maximize muscle growth, from increasing the calorie intake to lifting more weights, time and consistent training plays a major role in achieving that goal, admitted Sameeran Chetia, a certified fitness trainer.

“To bulk up, one must increase their protein and carb intake. One should aim at having a minimum of 1.0 grams of protein per kg of body weight during the bulking phase. So, for example, a person with a 75 kg body weight should ideally consume at least 75 grams of protein. One can consult a certified nutritionist who can devise a well-designed diet plan,” said Chetia.

Also Read | ‘Was always that guy who used to cancel workouts. But now, I feel guilty’: Ranbir Kapoor

Also, make sure the workout plan has the Big 3 — the squat, deadlift and bench press — which are the best compound exercises to gain muscle and strength, added Chetia.

Chetia also urged one to get enough sleep “for your muscles to recover”. “All that training and diet is of no use if your body doesn’t get enough rest. 7 to 8 hours of sleep is a must for a person who is bulking as a good night’s sleep does wonders for your body,” described Chetia.

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However, he stressed that one should remember to train under the supervision of a certified fitness expert who can guide you during this process and keep you safe from any possible injuries.

Agreeing, Vishal Mankani, fitness expert and founder of Happy Healthy Holy, also said that transformation happens with fitness and diet through a combination of factors

Setting goals: Transformation begins with setting specific and realistic goals. These goals could be related to weight loss, muscle gain, improved endurance, or overall health and well-being.
Exercise routine: Regular exercise is crucial for transforming one’s body. This includes a combination of cardiovascular exercises (such as running, swimming, or cycling) to burn calories and improve fitness, as well as strength training exercises (such as weightlifting or resistance training) to build muscle and tone the body.
Nutrition and diet: A healthy and balanced diet is essential for transformation. This involves consuming nutrient-rich foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Portion control and calorie management are also important for weight loss or gain.
Consistency and discipline: Transformation requires consistency and discipline in sticking to an exercise routine and healthy eating habits. It is important to maintain regular workouts and make healthy food choices consistently over time.
Tracking progress: Regularly tracking progress helps to stay motivated and make necessary adjustments. This can be done through measurements, body weight, body fat percentage, or fitness assessments. Adjustments can then be made to the exercise routine or diet to continue progressing towards the desired transformation.
Lifestyle changes: Transformation is not just about short-term changes but also about adopting a healthier lifestyle in the long run. This may involve making permanent changes to habits, such as reducing processed food intake, increasing water consumption, getting enough sleep, managing stress, and avoiding harmful habits like smoking or excessive alcohol consumption.

“Overall, transformation happens with fitness and diet by combining exercise, healthy eating, consistency, discipline, tracking progress, and making sustainable lifestyle changes,” said Mankani.

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