No AC, fad diets, excuses: Sikandar actor Salman Khan’s trainer reveals actor’s hardcore fitness secrets

Two decades of dedication

Rakkesh revealed that he has been training Salman Khan for over 20 years, giving him unique insight into the superstar’s discipline and commitment to fitness. According to his interview with Live Mint, Salman follows what Rakkesh describes as “an old-school, typical bodybuilding regime called the giant set.”

“He performs about 10 different variations of chest exercises, such as inclines, push-ups, fly, and more,” Rakkesh shared with the news portal.

He added, “Salman Bhai usually works out 6 days, one day he takes rest. Somedays, when he is shooting an action scene or dancing too much, we might compromise on cardio, but weight training still remains, without a doubt.”

High-intensity, no-rest workouts

What sets Salman’s workout apart is the intensity. The actor moves from one exercise to another without taking breaks, following a High-Intensity Interval Training (HIIT) approach.

“We start with one exercise, and he moves to the next without a break. The only rest he takes is when walking from one exercise to another. This is a very intense workout called HIIT, with no rest in between. He doesn’t do heavy weightlifting but focuses on volume training. He will drink water in between,” added Rakkesh.

When questioned about the importance of breaks between exercises, Rakkesh clarified, “If you are walking from one exercise to another, it hardly takes 30 seconds, which is fundamentally enough rest. HIIT makes you sweat, tires you out faster and burns more calories in a shorter time.”

 

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Another fascinating aspect of Salman’s fitness regimen is his preference for training without modern comforts like air conditioning or fans. “Salman doesn’t like using a fan or AC while training. Even during cardio, he prefers walking under the sun,” Rakkesh revealed.

He adds, “There is a cardio room in Galaxy (Apartment), but the AC is always turned off. He burns out completely.”

Understanding his body

After 30-40 years of consistent training, Salman has developed an intimate understanding of his own body. “Salman is fundamental. He believes that you should be done with your workout within 45 minutes to 1 hour; it is scientifically correct,” Rakkesh noted.

“Even before I entered the industry, Salman had been training. He has been working out for the last 30-40 years. He knows and understands his body well. He listens to it. He trains aggressively when a body shot is required and takes it easy when needed.”

Salman Khan’s diet

Rakkesh revealed that Salman loves to eat the home-cooked food prepared by his mother, Salma Khan.

“He only eats home food, cooked by his mother. No matter what food you bring him, he would say, ‘Ghar ka khana do. Mummy ne jo banaya wahi khana lagao. Wahi khaunga (I will eat home-cooked food, made by my mom),'” Rakkesh disclosed.

Contrary to trendy fad diets that many celebrities follow, Salman adheres to a structured eating plan. “He strictly follows five meals a day,” stated Rakkesh.

The trainer elaborated on Salman’s daily diet: “In the morning, he has porridge, eggs, and fruits. In the afternoon, he eats home-cooked food, either fish or chicken.”

Salman’s meal plan emphasises balance and nutrition. “Salman takes some rice and prefers more vegetables. His salads are a priority. When preparing for an action scene, he starts reducing his food intake two months in advance. Once the shoot is done, he returns to his normal diet. There is no particular diet plan. He is a healthy eating guy,” mentioned Rakkesh.

Disciplined even during cheat meals

While the Tiger 3 star does indulge in cheat meals, he maintains strict caloric discipline. “He has a cheat meal once a week, but his calorie intake never exceeds 2000 calories,” shared Rakkesh.

Biryani remains Salman’s favourite cheat meal, with the trainer adding, “Birthdays and all mein toh chalta hai.”

Unlike many celebrities who swear by specialised diets, Salman follows a more straightforward approach. “He eats whatever he likes,” said Rakkesh.

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.