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HOT MAN: Aamir Khan’s Bodybuilding Workout Tips & Diet Plan


HOT MAN: Aamir Khan’s Bodybuilding Workout Tips & Diet Plan

Indian film actor
Aamir Khan is an Indian film actor, producer, director and television talk show host. Through his career spanning thirty years in Hindi films, Khan has established himself as one of the most popular and influential actors of Indian cinema.
Born: March 14, 1965 (age 52), Mumbai, India
Height: 1.68 m
Upcoming movie: Thugs of Hindostan
Spouse: Kiran Rao (m. 2005), Reena Dutta (m. 1986–2002)

Aamir Khan’s Diet and Fitness Plan

Aamir Khan shared his teachings with regards to body transformation on his own blog post, on May 16th, 2010. According to the superstar, the 3 most important things to lead a healthy lifestyle are a healthy and balanced diet, exercise and rest (amen!). The Bollywood superstar claims that a balanced diet is 1/3 fat, 1/3 carbohydrates and 1/3 protein, and suggests you head to a qualified dietician if you wish to lose weight. “Importantly, eating less is not a healthy balanced diet”, says Aamir Khan. And we couldn’t agree more. When you starve yourself, your body actually starts to store fat. Aamir in fact, ate small meals frequently to increase his metabolism rate. He adds, “During Ghajini, I was eating every half hour!”

At the time, he used to have whole eggs for breakfast, green leafy vegetables with meat for lunch, and grilled meat with salad on the side for dinner. In between, he used to munch on nuts and drink protein shakes, especially before a workout, and drink at least 3-4 litres of water. He highly recommends weight training for those who are interested in building muscle and sculpting their body. “The importance of rest is often underestimated. During Ghajini, as a rule, I slept for at least 8 hours every night.”

Aamir Khan Diet Plan

Aamir khan diet for ghajini includes a balanced diet of both vegetarian and non-veg food items. We heard from his personal trainer Satyajit Chaurasia that Water is very important part of the diet. One must drink 3 to 4 liters of water per day and between workouts you can drink lemon water. Drinking lemon water between workouts will help body to prevent soreness and muscle stiffness. It removes excess acids in the body.

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All the diet which is mentioned below is not my assumption. Aamir khan himself has said in the interviews, blogs, videos etc.

Your intake should be divided into 5 to 6 small parts. If you’re going to eat a lot at one time, it is of no use. Your body will take only limited amount of stuff and the rest is actually wasted. So if you divide and intake your food, you’re going to push the required proteins and carbs every two hours that your body wants.

Aamir Khan Diet Throughout The Day

Never take oily foods. Take plenty of fresh vegetables and fruits. Eat rotis made of three grain wheat (bajra, jowar and atta). Also snacks include biscuits, brown bread sandwiches, papaya (which helps to relieve constipation problems).

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Never load carbs after 8 PM.

If you’re a non-veg eater, you can take 2 pieces of tandoori (chicken breast) for lunch and dinner. Also make sure you load enough egg whites (4-5 per day). Throw away the yellow ones. It is full of fat.

Pre-workout meal
A small carb meal such as bananas, apple, and sweet potatoes can be taken before exercise that helps to build energy.

Aamir Khan Workout Plan

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Only with proper warm up you can avoid injuries. A balanced warm up and cool down exercises can build up good muscle. Once done with warm up exercises, carry out with circuit exercises or core exercises. Then, start with weight training. I have categorized weight training into 6 muscles + Abs.

All these exercises for Aamir khan workout plan was made to remove the excess fat content from the body and muscle mass growth without losing the overall weight.

10 minutes of stretching, 40 minutes of abs and sides and then weight training.

Chest (Monday)

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Bench press
Incline Dumbbell press
Decline press
Dumbbell fly
Dumbbell pullover

Shoulder (Tuesday)

Military Press
Front Shoulder Press
Seated Dumbell Press
Shoulder Press
Bent OverLateral Raise
Upright Row

Back (Wednesday)

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T-bar row
Seated cable row
Lat pull down front
Fronted Chin up
One arm dumbbell row
Deadlift (thicken up your traps)

Biceps (Thursday)

Barbell curls
Dumbbell curls
Preacher curls
Concentration curls
Wrist curl
Reverse curl

Triceps (Friday)

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Short grip triceps press
Rope pull down
Cable Lying Triceps Extension
Dumbbell kickbacks
Dips behind the back

Leg (Saturday)

Squat
Lunges
Leg press
Leg curl
Leg extension
Seated toe raise for calves

Aamir khan abs workout (8 packs)

Decline Crunches
Dumbbell side bends
Crossover crunches
Hanging leg raise
Seated knee up

We talked about Diet, workout plan. Now as he says, Train hard, eat clean and sleep at least 8 hours a day. Nothing can happen overnight. Only with regular and consistent training, your body can change.

Aamir Khan Physical Stats

Aamir Khan Height: 5′ 6″
Aamir Khan Weight: 163 lbs

Aamir Khan Diet Plan

A healthy breakfast consisting green tea with muesli, egg whites and fruits.
Midday snack includes fruits and vegetable juices.
Dal, roti (made from three grains namely; wheat, jwar and bajara), subzi(cooked in only 3tbs olive oil) and a bowl of curd for lunch.
Rusk and tea for evening snack.
Grilled chicken or boiled vegetables for dinner.
He also eats a banana or apple before exercising to maintain energy levels.

Aamir Khan Workout Routine

Monday- Chest and Triceps

4 sets of barbell bench press of 10-12 reps
4 sets of incline barbell bench press of 10-12 reps
4 sets of declined barbell bench press of 12 reps
4 sets of dumbbell fly of 12-15 reps
4 sets of dumbbell pullover of 12-15 reps
4 sets of cable press down of 10-12 reps
4 sets of triceps extension of 10-12 reps
4 sets of one arm triceps extension of 8-10 reps
4 sets of triceps clip of 10-15 reps

Tuesday- Shoulders

4 sets of dumbbell press of 12-15 reps
4 sets of front shoulder press of 10-12 reps
4 sets of bent over shoulder raise of 10-12 reps
4 sets of dumbbell shrug of 12 reps
4 sets of lateral dumbbell raise of 12-15 reps
4 sets of military barbell press of 12-15 reps

Wednesday- Back and Biceps

4 sets of lateral pull down of 12-15 reps
4 sets of cable seated row of 12-15 reps
4 sets of one arm dumbbell row of 10-12 reps
4 sets of T-bar row of 10-15 reps
4 sets of lateral dumbbell curls of 12-15 reps
4 sets of preacher curls of 12-15 reps
4 sets of lateral concentration curls of 12-15 reps
4 sets of barbell curls of 12-15 reps
4 sets of wrist curls of 12-15 reps

Thursday- Abs

4 sets of seated leg tucks of 12-15 reps
4 sets of back extension of 10-12 reps
4 sets of vertical bench crunches of 10-12 reps
4 sets of hanging leg raises of 10-15 reps
4 sets of crunches with stability ball of 12-15 reps
4 sets of crossover crunches of 12-15 reps
4 sets of seated knee up of 10-12 reps

Friday

4 sets of barbell squats of 12-15 reps
4 sets of barbell lunges of 10-12 reps
4 sets of leg press machine of 10-15 reps
4 sets of leg curl machine of 10-15 reps
4 sets of standing calf raises of 12-15 reps
4 sets of seated toe raise for calves of 12-15 reps

Saturday and Sunday
Rest and recovery

Aamir Khan Workout Tips

Give your body proper rest. If you don’t rest your body , it will not respond no matter how hard you train
Eat healthy and balanced diet.
Have patience. Nothing can happen overnight so be consistent and regular with your training.

Join the discussion. Add a comment. Please update this post with any new information or opinions as we encourage all additional points of view.

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