MUMBAI: As Kartik Aaryan celebrates his 35th birthday, the narrative surrounding the popular star is less about his charm and more about his extraordinary commitment to fitness, best showcased by his recent two-year transformation for the film Chandu Champion.
This journey, which saw his body fat percentage drop dramatically from 39% to an athlete-level 7%, was built on sheer discipline rather than quick fixes or shortcuts.
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The actor’s physique overhaul, which took between 18 months and two years, was holistic. He often emphasises the role of nutrition, stating: "Your body and your abs are built in the kitchen rather than the gym.
Diet was the most important part of my journey..." Being a vegetarian, Aaryan followed a strict high-protein, zero-sugar, and minimal-carb regimen, cutting out gluten entirely.
To meet his protein requirements, his meals were simple, fuss-free, and highly repetitive, with staples like paneer, sprouted legumes, and lentils.
he most disciplined aspect was his commitment to the same simple dinner—often just tomato soup—for over a year and a half, foregoing all cheat meals during this intensive preparation phase.
He maintains his energy by consuming seven to eight small meals throughout the day.
Beyond the kitchen, the actor restructured his entire lifestyle. A crucial, non-negotiable change was fixing his sleep cycle.
Previously battling insomnia and sleeping only around four hours a night, he committed to a strict schedule of eight hours of sleep daily, going to bed by 10:30 PM. He recognised that rest was vital for recovery and muscle growth.
His training was exhaustive and sport-specific, guided by a team of experts. He trained twice daily, ensuring at least two hours of rigorous physical activity, including morning cardio followed by strength training in the evenings.
His preparation involved intense immersion in the sports related to his character, Murlikant Petkar, focusing on boxing, swimming, and wrestling. His strength gains were staggering; his trainers revealed that he initially struggled to perform even one pull-up but later mastered weighted pull-ups, adding significant external weight (up to 15kg) to his routine.
Aaryan continues to adhere to about 90 per cent of this routine today, confirming that this disciplined journey has not only transformed his physicality but has also given him greater mental peace and consistency in his professional and personal life.
As Kartik Aaryan celebrates his 35th birthday, the narrative surrounding the popular star is less about his charm and more about his extraordinary commitment to fitness, best showcased by his recent two-year transformation for the film Chandu Champion.
This journey, which saw his body fat percentage drop dramatically from 39% to an athlete-level 7%, was built on sheer discipline rather than quick fixes or shortcuts.
The actor’s physique overhaul, which took between 18 months and two years, was holistic. He often emphasises the role of nutrition, stating: "Your body and your abs are built in the kitchen rather than the gym.
Diet was the most important part of my journey..." Being a vegetarian, Aaryan followed a strict high-protein, zero-sugar, and minimal-carb regimen, cutting out gluten entirely.
To meet his protein requirements, his meals were simple, fuss-free, and highly repetitive, with staples like paneer, sprouted legumes, and lentils.
The most disciplined aspect was his commitment to the same simple dinner—often just tomato soup—for over a year and a half, foregoing all cheat meals during this intensive preparation phase.
He maintains his energy by consuming seven to eight small meals throughout the day.
Beyond the kitchen, the actor restructured his entire lifestyle. A crucial, non-negotiable change was fixing his sleep cycle.
Previously battling insomnia and sleeping only around four hours a night, he committed to a strict schedule of eight hours of sleep daily, going to bed by 10:30 PM. He recognised that rest was vital for recovery and muscle growth.
His training was exhaustive and sport-specific, guided by a team of experts. He trained twice daily, ensuring at least two hours of rigorous physical activity, including morning cardio followed by strength training in the evenings.
His preparation involved intense immersion in the sports related to his character, Murlikant Petkar, focusing on boxing, swimming, and wrestling.
His strength gains were staggering; his trainers revealed that he initially struggled to perform even one pull-up but later mastered weighted pull-ups, adding significant external weight (up to 15kg) to his routine.
Aaryan continues to adhere to about 90 per cent of this routine till today, confirming that this disciplined journey has not only transformed his physicality but has also given him greater mental peace and consistency in his professional and personal life.
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(ALSO READ: 4 Years of Dhamaka: Kartik Aaryan’s Boldest Leap Still Echoes)
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CREDIT: News 18
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