Train like a superstar [ Shah Rukh Khan ] Shah Rukh Khan defies age. He has beaten every injury black and blue and is raring to go… always. He might be the busiest man in town but that doesn’t stop him from staying fit. At 49, he stunned his fans with his eight packs in Happy New Year. His washboard abs can put any 21-year-old to shame. Prashant Sawant has been Shah Rukh Khan’s personal trainer for 20 years now. Here, he shares some secrets about sculpting the wonder man. In his words… Student No. 1 Shah Rukh completely trusts my vision. It’s also scary that someone like him trusts me so blindly. It keeps me on my toes. He’s such a knowledgeable person himself. But not once has he doubted me. He’s a keen student. Rising Son The best way to inspire him is to tell him about his son Aryan’s workouts. Shah Rukh developed his eight packs being inspired by Aryan’s six packs. Aryan has always been into sports and Taekwondo. So he has developed a great form at a young age. SRK trains his mind more than anything else. He believes that your mind should be free of all limitations. His mind dismisses the thought that he is 49. That gives him an edge. He’s got awesome energy and is always ready to try out different exercises just like youngsters. Restless And Resilient Shah Rukh has undergone numerous surgeries. Yet he has pushed himself to achieve the highest fitness levels. He’s unstoppable. Each time he’s back from a surgery he tells me ‘now we’ll build a better body’. Such determination gives me a kick. He’s restless. He doesn’t like to lie in bed even when he’s injured. I consult his doctors to understand what all I can do with him and all that I cannot. I need to study his problems, understand his levels of comfort. Surgery No Bar After he underwent a surgery during Chennai Express, we started a rehab training to strengthen his shoulder. We began with a mere two pound dumbbell so that the muscles would not be stressed. When he recuperated and was about to go full swing, he met with an accident on the set of Happy New Year. The door fell on his head and also injured his shoulder and knee. He went through another surgery. But instead of viewing it as a setback, he assured me that we’d begin again. I got him these special dumbbells called Dumbbell Vibe, which vibrate. They are light yet they exert pressure pumping up the muscles. Soon, his muscles repaired and started gaining strength. His legs had become weak after his knee surgery but with rigorous leg exercises they were strengthened. It was important to get back in form as he had to do action scenes and dances in Happy New Year. Gradually, I pushed him for the eight-pack workouts. It’s not about doing 100 or 200 reps but using the right technique. Home Gym He works out in his own gym. He doesn’t like to meet people or talk when he is working out. He’s extremely focused and only discusses his exercises when in the gym. He likes to maintain a lean, ripped body like Bruce Lee’s which, when you wear a shirt, people won’t call beefy or muscular. But when you remove it, it’s a body that people would rave about. He works out after pack-up, no matter how late it is in the night. I normally get a message from him around 1 or 2 am calling for a workout. When he’s travelling outdoors for shoots, I accompany him. Sometimes my brother or my assistant travels with him. Earlier, I used to click his pictures when he worked out. Recently, I showed them to him and he was surprised. He refused to believe that his body had changed so much – for the better of course! He gets conscious when we compliment him for his eight-packs. Not A Foodie He’s not much of a food lover and eats sparingly. He’ll never bother with another helping. He eats a high protein diet, mainly chicken and eggs complemented with protein shakes. That adds a good amount of muscle to his body. He takes care to eat healthy salads and green vegetables too. Age Is A Mere Number To me, Shah Rukh looks just the same as when I met him 20 years ago. In fact, he seems to be getting younger and younger by the day. I try to build a regime around his lifestyle and habits. Age cannot be a hurdle in achieving anything. There has never been an instance when I’ve given him a high intensity workout and he has not been able to do it, or that he felt a lack of stamina or went out of breath. He has only exceeded my expectations. Above all, he’s humble and polite. That makes him a true superstar. Down but not out In 1995 Shah Rukh fractured three ribs while shooting for English Babu Desi Mem. In 1997 SRK broke his knee while performing an action scene in Koyla in Arunachal Pradesh. He continued shooting despite the injury. He had to undergo a surgery later. In 1998, while shooting for Dil Se, SRK injured his right toe while performing stunts. In the same year, while shooting for Duplicate, a costume worn by SRK slashed his chest. He required stitches. In 2001 SRK broke his right ankle while shooting for the movie One 2 Ka 4. While shooting an action sequence for Shakti - The Power, he suffered a back injury. It was diagnosed as prolapsed disc. In 2003, while filming Chalte Chalte, just before he started Kal Ho Naa Ho, he had to undergo surgery. In 2010 he broke his left shoulder while shooting a cameo in Dulha Mil Gaya. In 2010 the pain in the left shoulder intensified while he was busy shooting My Name Is Khan. He underwent a surgery to take care of that. In 2011, SRK hurt his right shoulder once again while he was shooting Ra.One and had to undergo a surgical procedure. In 2013, during the shooting of Chennai Express, the pain in the right shoulder aggravated. So much so that he had to undergo another operation. In 2014, a door fell on his head during Happy New Year. This fractured his shoulder and also resulted in a torn knee patella tissue. SRK’s WORKOUT CHART Day 1: Chest/Shoulders The secret to SRK’s sculpted chest and shoulders lies in his methodic approach to building his upper body muscles. Incline barbell bench press -20 reps (3 sets) Flat barbell bench press (18,18,15,15,13,13) Quad-set Chest flys-12 reps Chest fly machine-12 reps Ring Dips-15 reps Dumbbell Pullovers-12 reps (5 sets) Tri-set Military press barbell with kettle bells - 20reps Full Lateral raises-20 reps 1 arm lying side laterals -15 reps (5 sets) Super-set Rear Delt flys-15 reps Band face pulls- 20 reps (4 sets) Crazy Pump Triceps/ Ab Thickness 3 way straight bar pushdowns-15 each way (4 sets) 3 way skull crushers-15 each way (3 sets) Tri-set Dumbbell rollback skulls on the floor-12 reps Bench Dips-20 reps Ring Dips-15 reps (5 sets) Super-set Bodyweight triceps rope press-10-15 reps Band pushdowns-20 reps (4-5 sets) Day 2: Ab Thickness The secret to go one up on six pack abs is with SRK’s detailed eight-pack exercises. Here’s what you do for dreamy ab muscles: Ab wheels-25 reps Weighted crunches with 25 lb plate-25 reps Decline Bench sit-ups- 25 reps regular; 25 reps side to side Kneeling cable crunches -25 reps (4-5 sets total) Day 3: Back & Biceps SRK’s back and biceps are all about muscle tone and definition. Super-set Wide Grip Pull-ups-till failure 1 arm pull-downs 15 reps (5 sets) V-bar pulldowns-20 reps Seated rows-20 reps (5 sets) Super-set Barbell Curls (touch your chin)- (20,15,10,10,10) Alternate standing dumbbell curls- (20,15,10,10,10) (5 sets total) Tri-set Incline dumbbell curls with a 5 count twist-8 reps/5 count twist/ then 4 reps Machine preacher curls-30 reps Wrist curls-20 reps (5 sets) Day 4: Saturday Workout This workout relies on special body exercises without the help of complex machines and gym equipment. 1,000 Rep Bodyweight Workout Pull-ups-100 reps (total) Pushups-100 reps (total) Bench Dips-100 reps(total) BodySquats-100 reps(total) Chin-ups-100 reps Plyo-pushups-100 reps Dips-100 reps Sissy Squats-100 reps Ab wheels-100 reps Day 5: Fat Burner workout With his lean frame SRK shouldn’t have to worry about weight. But even he has to tackle unwanted body fat. Warm up- 1/2 mile run To burn up the extra calories and retain a chiselled midriff he goes through: Circuit: 15 jump squats 20 Push-ups Run on 8 per cent incline-max speed 1 minute (10 sets) Day 6: Leg Conditioning Like any fitness guru will tell you. Complete fitness comes from the legs. To get ultra toned thighs and calves like SRK’s here’s what you do: Tri-set Body Squats-50 reps (to a medicine ball) Leg Extensions-20 reps Leg Curls-20 reps (5 sets) Tri-set Alternate Plyometric lunges-15 reps Walking Lunges bodyweight-200 feet Hamstring curls on the ball-20 reps (5 sets) Tri-set Leg Press wide-20 reps Leg Press close-20 reps Sissy Squats-15 reps (5 sets) Super-set Reverse Hypers-15 reps Band Good mornings-20 reps (4 sets)
Posted on: Wed, 24 Dec 2014 21:53:23 +0000
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