Want a physique like John Abraham? Johns’ personal trainer shares his Fitness Secrets and also offers some sensible fitness tips.
Model-turned-actor-turned-entrepreneur, John Abraham has one the best and the bulkiest bodies in Bollywood. The bulk can be attributed to John Abraham’s intense workout routines.
He bulked it further using tough workouts for his movie “Force” and for “Shootout At Wadala”. The results can be seen from some of his promo pictures of these movies, where he really looks beefy.
In-spite of being fit, it took John six months to get the shape he wanted for “Shootout At Wadala”.
Personal Details – DOB: 17th December 1972. Height: 6’1″. Weight: 79 Kg (175lbs)
John used to play football and basketball during his school and college days, and his sincere efforts towards body-building gives him the Physique that most desire.
Fitness guru Vinod Channa has helped several Bollywood stars get the fabulous physique which you see on screen. He has also worked with John Abraham and offers some useful tips on how to sculpt a beefy body like John’s.
John Abraham’s Personal Trainer ‘Vinod Channa’ Shares Fitness Tips
There are so many trainers who promise you the world like they can get you the john Abraham body in a month or something in similar lines. Most of us, fall for it. Only to realize our folly, much later when we have put in a lot of money to get a “John Abraham body”.
That is why you need to listen to John Abraham’s personal trainer ‘Vinod Channa’, who seems to have some sensible things to say on this fitness aspect.
Fitness Tips from Vinod channa to get a body like John Abraham.
- Avoid following any celebrity, its the wrong way to start fitness training. For often than not, its discouraging and tiring to try to be someone else.
- The exercise that John Abraham (or any other celebrity) does may have different effects on different people, so imitating a celebrity’s work out regime may not help as expected.
- Walk the talk, choose the right trainer, and eat right. Ideally, your meals should have 25% protein, 40% carbs (good) and 35% fat. Switch to a low carb diet if you feel like you are gaining weight and increase your work out.
John Abraham Workout
John makes it a point to works-out for around two-three hours daily. A typical workout session includes weight lifting and kickboxing sessions. He also does cardio-exercises on some days.
John’s personal trainer suggests that one should use a mix of compound and isolation exercises to build brawn. You should perform the exercises back-to-back without rest: do the 1st set for all exercises before moving to the next. Take rest only after you complete an entire round or circuit.
For the first set, take lighter weight (15 reps); for the second set, use moderate weight (13-12 reps); and for the third set, increase the weight (10-12reps).
Vinod Channa describes Abraham’s workout routine
Chest and Triceps: Warm up, Bench press — incline and decline both — 3 sets, 15 repetitions, to use maximum weight so that third repetition is automatically 12 reps only
Dbl fly: parallel bar/dips, bar two sets, 15 repetitions
Triceps push down: 3 sets, 15 repetitions, to use maximum weight so that third repetition is automatically 12 reps only
Triceps both hands dumbbell triceps and triceps kick back two set, 15 reps
Tuesday
Back and abs: Bend over barbell row four sets, 15 reps
One hand DBL row two sets, 15 reps
Lat (for wings) pull down
2 sets, 15 repetitions
Shrugs (for collar muscles)
3 sets, 15 repetitions
Dead lift or back extension
3 sets, 15 repetitions
Abdominal workout
Crunches and leg raises
3 sets, 15 reps
Cardio: Abdominal workout
Crunches and leg raises
3 sets, 15 reps
30 minutes of jogging
Thursday
Legs: This is the main workout.
Squatting – 4 sets, 15 reps
Lunges 2 sets, 15 reps
Step up/ leg press — two sets, 15 reps
Leg Curl – 3 sets, 15 reps.
Sitting and Standing calf raises — 3 sets, 15 reps
Friday
Shoulder /biceps
Shoulder overhead press — 3 sets, 15 reps
Side lateral raises – 4 sets, 15 reps
Rear deltoid exercise — 2 sets, 15 reps
Bicep curl with barbell — 3 sets, 15 reps
Alternate dumbbell curl — 2 sets, 15 reps
Hammer curl — 2 sets, 15 reps
Saturday
Cardio. Abdominal workout. Crunches and leg raises — 3 sets, 15 reps.
30 minutes of jogging
Sunday
Day of rest
John Abraham Working out at a gym in Mumbai
John Abraham Diet
Like most celebrities, John Abraham sticks to a vegetarian diet, which consists of 6 meals a day mostly comprising of proteins, carbohydrates and high on fibers. He does eat fish & eggs to get his proteins.
For his diet, he & his personal trainer always consults dietitian’s and nutrition experts, and doesn’t rely on any sort of Supplements.
- Proteins: Milk, curd, sprouts, pulses, soya and protein supplement.
- Carbohydrates: potato, corn grains, jowar, bajra and wheat.
- Fiber: Salads, papaya, musk melon, apple, orange, sweet lime and green vegetables.
- Breakfast: For breakfast, John has six eggs whites, toast, ten almonds, and a glass of fruit juice.
- Lunch: This includes the traditional food that includes chapatti, spinach, vegetables and yellow pulses. He believes that dinner should be very light for a sound sleep.
- Dinner: Dinner is a very simple affair, it consists of light meal like soups, corn and a vegetarian supper.
- Pre And Post Workout Meals: These are usually light snacks and protein shakes, required to adequately recharge the body.
John believes that fitness has aspects: good routine, good sleep and good food. At times, its very easy for John to have a 15 hours workday, and if he still manages to fit in a couple of hours (in his busy schedule) for the gym, it truly reflects his dedication and discipline. So if you have a 9 to 5 job, there should really not be any excuse to find time for your personal fitness.
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