Saiyami Kher on finishing her second Ironman: ‘Skipping late nights, working out after 12-hour shoots… it’s not glamorous’

Q. You just completed your second Ironman. What does the prep look like? How long does it take to train your body for such a challenge?

Saiyami Kher: The training starts the day you sign up. It begins with the decision to do this, no matter what life throws at you. For me, it’s not just physical, it’s emotional. You have to keep choosing to show up: skipping late nights, training when you’re exhausted or just back from a 12-hour shoot, and doing it when you are tired, angry, sad… it is not glamorous. That builds you into a better athlete and a stronger human being. I trained six days a week for 14 weeks — three runs, three swims, three cycling sessions, and one strength session. Some days, I trained twice.

Q. What’s your fitness and diet routine like during prep?

Saiyami Kher: I don’t follow a strict “diet”; I listen to my body. I live with PCOD, so I’ve learnt what works for me through a lot of trial and error, and patience. I eat clean, but I don’t punish myself. I train hard, so recovery matters too. Some days, the body just says no, and I respect that. And it’s key to fuel during training. Long hours require energy.

Q. What are the things you do after the race, during which the body is pushed beyond its capacities?

Saiyami Kher: I slow down. I eat ice cream. I sleep. This time, after this race, I swam in the ice-cold lake — it worked like an ice bath. These races are emotional journeys. You’re out there for seven-eight hours with just your breath, heartbeat, and thoughts. You confront things you didn’t even know you were carrying. So after the race, I sit with it all. I always come out more connected to myself.

Q. What keeps you going when the body wants to give up?

Saiyami Kher: Knowing my “why.” That’s everything. There are days I train through cramps, run with blisters… but I know my “why”. It gives me peace of mind and makes me feel better about myself. On race day, you see someone with a prosthetic or a visually challenged athlete with a guide, you stop complaining. You remember… what the human mind is capable of.

Q. Has fitness helped you as an actor — or ever held you back?

Saiyami Kher: The unpredictability of the film industry can shake your self-worth. But when I train, I feel grounded. Rejection in acting can be arbitrary; it’s not always about talent. Fitness reminds me of my capability. In fact, Balki sir offered me Ghoomer because of my sporting background. On the flip side, Anurag gave me Choked, which was the opposite of what you’d expect from a fitness freak. As an actor, I want to keep doing different things, but sports and fitness keep me sane and mentally in a good space.

Q. You’ve been around for almost a decade. Has your journey turned out the way you imagined?

Saiyami Kher: I’m incredibly grateful and highly blessed — I’ve worked with incredible directors like Anurag Kashyap, Balki, Rakesh Mehra, and Neeraj Pandey. But no, I haven’t seen commercial success yet. That’s not in my hands. What I can control is the work I do. I’ll never be fully satisfied. I want more, I want to keep growing. If commercial success follows, great. But my focus remains on doing meaningful work.

Saiyami Kher after completing her second Ironman. (Photo: PR handout)

Q. What’s the most challenging part about being an actor today?

Saiyami Kher: The in-between time between projects. That uncertainty, where you have to keep your faith intact. Also, the “acting” off-camera – the socialising, the networking – that doesn’t come naturally to me. I love the part between action and cut. The rest is tough.

Q. Do you still feel like you have to prove yourself?

Saiyami Kher: Yes, constantly. After every film. But I knew what I signed up for. When I was written off, Anurag sir gave me Choked — that changed how I was perceived. Then came Ghoomer, which not many get to do so early in their career. So I hold on to that faith.

Q. How have you physically transformed for roles?

Saiyami Kher: A lot. For Choked, I gained seven-eight kilos to play a mother. Then I lost it all for Faadu. Ghoomer was the toughest emotionally and physically. I had to function using only my left hand for six months. The physical pain was easier; it was the emotional side that took more out of me.

Q. What does fitness mean to you now?

Saiyami Kher: It’s about mental health more than anything. Fitness keeps me sane and positive, especially when things aren’t going well.

Q. What’s your approach to food?

Saiyami Kher: I love home-cooked meals. I’m not fussy, I eat everything. I exercise a lot, so I don’t believe in compromising on food. I did give up sugar for a year, just to challenge myself mentally. I’m a big ice cream and chocolate person, so it was tough. But I proved I could do it. But yes, I’m a boring eater. I can eat the same salad for 40 days straight. I actually did that during Faadu and Ghoomer, I ate the same salad for 60 and 40 days, respectively.

Q. How do you handle social media pressure and negativity?

Saiyami Kher: I feel it’s your medium to tell what you want to tell. It’s become extremely toxic, but I don’t get affected by trolls. They’re just faceless people who are frustrated in their lives and have to release their frustration somewhere. However, for me, social media is also a means of revenue because advertising has now become social media. It’s become a necessity with your films, their promotions, and posting what you want to put out. So I like to look at the positives.

Also, I restrict my time on social media. I’ve deleted social media from my phone because it’s a waste of time, just scrolling through nothing. I would rather read or listen to a book or music, or do what I used to do five-seven years ago when social media wasn’t such a big deal.