Source: Live Mint
By: Gayatri Jayaraman
Kris Gethin, director of fitness for Sheru Classic in India, and Hrithik Roshan’s transformation specialist. Hrithik always eats immediately upon waking and immediately before bed. On occasion, he will have a protein shake in the middle of the night too We do very specialized sports-science-based programmes with Hrithik Roshan. His nutrition plan is customized and based on his blood type, thyroid activity, sensitivity to carbohydrates, and the ability to utilize fats as an anti-catabolic macronutrient. People say you are what you eat, but I believe you are what you can absorb.
Hypertrophy
This is our routine for putting on muscle: We pick a single exercise, say, the barbell curl, and pick a light weight which can be lifted for 50 repetitions without a break. Then we rest for a minute, and then increase the weight so that after 40 repetitions Hrithik can’t lift it any more (muscle failure). We follow these increments in weight so failure is reached at 30 repetitions, 20 repetitions, and then 10. We repeat the last 10 again before decreasing the weight and increasing the repetitions in a mirror pattern.
Roll it out We always begin and finish our workouts with a foam roller, a firm foam log about 6 inches in diameter that’s used to release tense muscles. Contrary to popular belief, Hrithik is far from a natural athlete. His structural deficiencies and small frame have left him riddled with injuries. By rolling out the muscle tissue prior to exercise, he is able to promote blood flow to the area, remove scar tissue, and open nerve pathways for optimal muscle contraction during exercise. Beyond vanity We train specifically for function, so the ripped body you see on Hrithik is just a byproduct of his hard work, not the primary focus. For vanity purposes, yes, he looked amazing after dropping 11Ibs (around 4.9kg) of fat in 10 weeks recently, but we were more proud of his improved functional strength. We did varied forms of Crossfit training, suspension training, and plyometric work as part of his cardio programme for this. Supercharge your metabolism Hrithik always eats immediately upon waking and immediately before bed. On occasion, he will have a protein shake in the middle of the night too. When the body doesn’t get the right nutrients every 2-3 hours, providing you are active, the metabolism will begin to slow to conserve energy. Obviously, to burn fat, we need an efficient metabolism.