Ranbir Kapoor’s trainer: He benefited from CrossFit patterns

Ranbir Kapoor and Shivoham

Having previously interviewed several members of the clan, it's easy for this reporter to decipher that it's not easy to take carbs out of the diet of the Kapoors. Ranbir Kapoor, however, seems to be cut from a different cloth. The actor, who "is very disciplined when it comes to his eating habits", follows a Ketogenic diet, a pattern that his trainer, Shivoham, says works well for his body-type.

"He looks good and responds well to it. Some people don't have the mental temperament to manage a carbs-free diet. He does. We give him enough protein in every meal, and good fats like avocados and nuts," says the trainer, who began working with Kapoor 18 months ago, and is set to amp up his routine for his next, Animal.

Shivoham agrees that Kapoor isn't known to be the typical "gym-goer" who enjoys hitting a personal record day-after-day. But small changes in his routine has made the actor approach his lifestyle differently. "The job at hand was to make him gain muscle mass. He had been following free-hand functional training exercises, so he had a decent foundation. We, however, had to move him onto a weight-lifting [plan]. He is a tall guy, with broad shoulders. If one has even a little muscle mass, and the kind of definition that he does, they can look [sufficiently] big on camera. He benefited from compound movements performed in accordance with the CrossFit patterns. He never did a single burpee, because this wasn't competition-training, but we found other ways to make sure his cardio-component [was addressed]. For instance, between sets, I'd make him do minute-long jump-rope sets. Combined with lifting, this approach helped him enhance his fitness levels."

While Kapoor has an active lifestyle, and has been involved in sports, he had to approach weight-lifting with caution. Shivoham followed a two-step method to make the transition seamless for him. To begin with, he kicked off his training sessions with a fair share of gymnastics work. "If you need to build muscle mass, you need to push heavy weights, and having a strong core is a prerequisite for that. Olympic ring work, gymnastic work, and bar work was incorporated so that he could build core strength before he began to lift." The second factor that the trainer paid heed to was mental stimulation. "Introducing variety is a great way of building muscle mass without making a routine boring. He's not a gym-person, so in order to make him fall in love with exercising, I had to understand [his] temperament. Within the first few sessions of working with someone, it's easy to understand what the person likes and dislikes. One can judge that while some people don't mind pulling off higher repetitions with heavy weights, some can put in their best work in seven reps, while others can pull off 12 reps. Understanding that is a challenge."

Via the 45-minute sessions that he would get with Kapoor amid his shooting schedules, Shivoham has been able to help the actor develop a fondness for training. "While he could do pull-ups before, he can execute them more efficiently now. His ring work, which can be quite difficult, is good, and he can pull off 25 handstand push-ups in one go," says the trainer, adding that he also helps him manipulate his diet ahead of a body shot. "For a close-up, we need to make certain that his face looks chiselled, so we ensure that the water balance in his body is maintained. Eliminating carbs helps us minimise retention. When he has dancing shots, we ensure he stays hydrated. Now, he also understands how his body reacts to different foods. So, he knows what he needs to do when he's shooting."

Fitness tip that works for

Saiyami Kher
During endurance training, I have six litres of water and keep a tab on the iron and vitamins in my body. That balance is important.

Inside Mithila Palkar's Fridge

Eggs
Bread
Chocolate
Carrot
Butter

Take a chill pill!

Celebrity nutritionists reveal the drinks that help their star clients beat the summer heat

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Benefits: Also called badam pisin in the South, this is a cooling drink. It is a pro-biotic and helps alleviate constipation and bloating. The sherbet is beneficial in [protecting] against heat strokes, fatigue, and nose bleeds in children in the summer season. It can heal mouth ulcers and has anti-aging benefits.
Best time to consume: Between 11 am and 4 pm.

Sonam K Ahuja's trainer Radhika Karle recommends the summer cooler
Benefits: A key ingredient is sattu atta (roasted gram powder) which is a good source of iron, calcium, and protein. Since it contains all the things that a pregnant woman needs, it is my top recommendation for Sonam right now.
Best time to have it: Thirty minutes after the meal since it is a good digestive.

Ram Charan's trainer Rakesh Uddiyar recommends green smoothie with apple twist
Benefits: A mixture of spinach, celery, beetroot, green apple, carrot, orange, ginger and basil seeds, this drink keeps the colon clean, has fibre, is naturally sweet, and is anti-inflammatory.
Best time to have it: At lunch, or between lunch and dinner.

Sara Ali Khan's trainer Siddhant Bhargava recommends buttermilk
Benefits: Not only is it a cooling drink, but it is also a source of nutrients. Calling it buttermilk is a misnomer. In India, a mixture of curd and water is buttermilk. Sara drinks it regularly. It helps solve problems of indigestion, and boosts immunity. One can add salt and jeera powder to balance electrolytes, and prevent dehydration. Being a good pro-biotic, it promotes the growth of gut-flora in the body.