Vicky Kaushal on gaining weight for Chhaava: ‘I went from 80 to 105 kilos’

“More than living that life, understanding the culture, history, and values was the biggest earning from the film, and that’s something I will never forget,” Kaushal, 36, added.

Taking a cue, let’s understand how to gain weight mindfully for professional ventures.

When a person gains weight, the body’s size and number of fat cells increase. While minor weight gain (up to 2 kg) can often be attributed to factors like water retention or nutritional adjustments, “more substantial weight gain, if not adequately monitored, is linked to insulin resistance”, said Dr Swati Gaikwad, consultant obstetrician and gynaecologist, Motherhood Hospital, Pune.

By addressing this underlying issue through regular exercise and monitored diet, it’s possible to manage weight effectively.

What to note?

It’s essential to adopt a proactive lifestyle that focuses on

Nutritional adjustments: Avoid processed foods high in sodium, sugar, and unhealthy fats. “Instead, opt for a diet rich in fruits, vegetables, whole grains, and lean proteins,” said Dr Gaikwad.

Regular exercise: Incorporate physical activity into your daily routine. Activities like cardio, strength training, and yoga can help boost metabolism, manage weight, and help shed later, said Dr Gaikwad.

Healthy diet plays a crucial role (Photo: Getty Images/Thinkstock)

Lifestyle changes: Prioritise stress management, adequate sleep, and overall well-being to support a healthy weight. Individuals can effectively manage weight gain and improve their overall quality of life by making lifestyle changes.

Fitness trainer Varun Rattan said that “a high-calorie diet must be combined with intense workouts, and strategic recovery” to gain weight rapidly for professional assignments. He also shared a sample meal and workout plan.

Meal Plan

*Consume 5-6 meals daily, totaling 4,000-6,000 calories
* Focus on lean proteins (chicken, fish, eggs), complex carbs (sweet potatoes, brown rice), and healthy fats (avocados, nuts)
* Include protein shakes and mass gainers between meals
* Consume calories in liquid form, as it’s less satiating than solid food. Opt for calorie-dense smoothies with added fats like peanut butter or almond butter to meet calorie goals easily

Workout regimen

* Train 5-6 days per week, targeting major muscle groups
* Emphasise compound movements: squats, deadlifts, bench presses, running
* Incorporate both heavy lifting (3-5 reps) and hypertrophy work (8-12 reps)
* Use techniques like supersets, drop sets, and progressive overload

Supplements and recovery

* Whey and casein protein for muscle recovery
* Creatine monohydrate for strength and muscle volume
* Pre-workout for energy and focus
* Omega 3 and ashwagandha for muscle preservation and recovery
* Prioritise 8-9 hours of sleep

Be vary that such extreme transformations often involve professional supervision, said Rattan.

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.