From the horse’s mouth

Kunal Kapoor, Esha Gupta and Malaika Arora, three actors who’ve never been out of shape, dole out details of their routine and tricks to maintain a good physique for decades

Kunal Kapoor

What egged you on to take to a healthy lifestyle?
People assume body-shaming is restricted to those who are overweight. But, I went through it because I was thin. I was a child who had bronchitis, and fell sick as soon as seasons changed. People always told me I needed to eat more. I [connected] with someone who, like me, was thin, but was able to bulk up, and began to train at an akhada. When you see results, and hear people compliment you, you are inspired. It started off with the desire to look good, but it evolved into something bigger. Eventually, I got deeply involved, and began to learn new things. I also recently went to London to do a parkour course. 
A regimen that forms the crux of your routine I think martial arts and yoga are pretty comprehensive. They target different factors associated with wellness, including strength and flexibility training, apart from other essentials. 

As someone with a high Basal Metabolic Rate, what are the tricks to bulk up for cinema ?
Compound movements, and lifting heavier weights. You need to also eat seven to eight meals a day, and up the carbohydrate intake. There have been days when I have had to wake up early only to eat a heavy meal. I also need to train, regardless of my shooting schedule [to prevent muscle depletion]. This may involve waking up at 4.30 am to exercise, or doing so at 1 am, after the shoot wraps up. Between shooting schedules, I also train in the vanity van. However, given a choice, I’d rather be lean and fast [than big and bulky]. There’s no point in looking great if you can’t do functional movements. 

Misconceptions people have about physical transformations
An actor does it under supervision, with the involvement of a dietician, and nutritionist who monitor blood parameters. Don’t aspire to it. 

Esha Gupta

A principle that forms the crux of your regimen
I have been on a gluten-free vegan diet for 13 years. I was born in a vegetarian family, so becoming vegan was not a tough task. It definitely reduces your meal options though. The more I learn about the right kind of protein and fat that should be consumed, the more agile I feel.

Also Read: Foodie’s guide to fitness

A mistake you would never make
Fall for fad diets, or take pills to lose weight, as promoted by celebrities. I also know that staying fit involves taking to a fitness regimen as well. You cannot follow an unhealthy diet, and train, and wonder why you are not seeing the results you desire. On the other hand, any kind of training is important to keep the body mobile, and burn surplus calories. 

Toughest part of maintaining a physique post the age of 30
Women have it tough when it comes to maintaining weight. We get bloated during our periods, or at the slightest hormonal change. It is important to practice healthy habits from [a young age]. I used to play volleyball, now I play tennis. Also, when I head for [vacations] with my friends, we indulge in a lot of sports-related activities. 

Malaika Arora

Biggest learning in maintaining a healthy physique 
Working towards building a strong mind is as crucial as building a [physique]. Nourishing your body with wholesome food, staying hydrated, getting restful sleep, and being physically active are incredible tools to maintain fitness levels. Also, being self-assured is essential. That is what is also promoted in the show I judge, MTV Supermodels.

A principle that forms the crux of your regimen
I swear by the goodness of yoga. It’s an integral part of my lifestyle and has umpteen benefits. It helps me stay calm and feel good about myself, inside out. I can do the asanas anywhere, and it’s my go-to mantra whenever I need to clear the clutter in my mind. It makes me disciplined and peaceful. Also, I find joy in trying everything, be it yoga, pilates or weight training. 

Also Read: Action in motion

Toughest part of maintaining a physique post the age of 40
After a certain age, your athletic levels become apparent. Ageing takes its toll; metabolism slows down,  and bones begin to weaken. To combat it, it is essential to prioritise taking to a healthy life, and treating the body like a temple. It is the  best way to remain youthful and fabulous. 

The Cheats: Tanuj Virwani

What’s your cheat meal: A mutton biryani, complete with eggs and raita. I will accompany it with malpua or ice cream.

How often do you indulge: Quite often. It would be about once in four or five days.

Cheat meal Vs cheat day: I won’t eat the whole day, but I do have a couple of cheat meals in a course.

Do you compensate for it: I definitely do feel guilty about [indulging], so, on a day that I wake up with the desire to eat something [that’s not on my diet chart], I do put in extra time in the gym.

Inside Aayush Sharma's Fridge

Chicken 
Mutton 
Fruits
Bitter melon
Cottage cheese

Fitness tip that works for

Milind Soman
How much you achieve depends on how much you believe you can. That applies to everything — running a business, dancing, or even running a marathon.

Also Read: Arjun: I have dealt with obesity. So, I have to work harder than most people

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