Raise your hand if you loved Varun Dhawan's body in Dhishoom!
Washboard abs, perfect biceps and those toned legs -- his body is just perfect! Varun has worked hard and watched his diet to get a body like that. And if you too want a toned body like that, you are in luck! We got Prashant Sawant, Varun's trainer, to share his diet and fitness regimen so that you, too, can look smokin' hot like Varun.
Let's start with Varun Dhawan's diet
Since he needed to beef up, his diet was majorly protein and just enough carbohydrate to balance it off. Another important aspect of his diet regimen was that he ate 5 meals throughout the day, instead of three big meals that most of us eat. Here's what his diet for a day looked like:
Meal 1: 1 cup Oatmeal/ 40 g protein/ 1 banana / 1 tbs. flax oil
Meal 2: 300 g Chicken Breast / 1 cup Rice / 1 cup Broccoli
Meal 3: 220 g Tuna Fish / 1 cup Rice / 1 cup Broccoli
Workout
Meal 4: 300 g Chicken Breast / 300 g Sweet Potato / 1 cup Broccoli
Meal 5: 300 g Fish / half Lettuce with Lemon / 1 tbs. Flax oil
If you plan to follow a diet like this, it is recommended that you consult a dietician and get a meal plan suiting your body and lifestyle. This should be treated as a sample meal plan to give you an idea.
Diet is only half the work, to ensure that you eat healthy. Build a strong foundation for sculpting your body. Working out is what will sculpt your body.
Varun Dhawan's workout routine
Day 1
Chest and Triceps
Tri set
Db. press
Incline press
Db. flyes
Tri set
Decline press
Cable cross over
Incline flyes
Triceps
Overhead One arm Db. extension
Ez bar extension
Push down
Triset
Push down
Reverse push down
Kick back
Day 2
Shoulder
Military press behind back
Military press front press
Tri set
Arnold press
Lateral raise
Cable lateral raise
Triset
Rear Delt flyes
Lying side lateral
Front pull up
Front raise
Full front raise
Day 3
Cardio for 60 minutes
Day 4
Back
Failure
8 sets with 1-minute rest in between sets
Super-set
Wide grip pull-downs-15 reps
V-bar Pulldowns-15 reps
5 sets
Chin-ups- till failure
6 sets with 1-minute rest in between sets
Super-set
1 Arm rows-5 reps
Stiff arm pull downs- 20 reps
5 sets
Biceps
Ez bar curl
Incline db curl
Hammer curl
Preacher curl
Reverse curl
6 rounds of this with 20 reps
Abs
Basic Gym Abs Routine: 4x12 decline sit ups, 3x15 cable crunches, 3x10/10 side dumbbell bends, 3x8 straight leg sit ups, plank 1 min
Lower Abs adv: 20Double Crunches, 30 Russian twists, 20hip raises, 15/15twisting lunges, 20 sit ups, 20double crunches, leg raise & hold x3
Day 5
Legs
15 reps and 5 set
Squats
Leg press
Leg extension
Leg curl
Calf raise
Cardio
Day 6
Functional
Squat with front shoulder raise
Skaters
Samurai squat
Plank up
Lat pullover on Swiss ball
Straight leg with squat trust
Lunge with hammer curl
Half crow push up
Standing mountain climber
W shoulder press with leg extension
Step Plyos
Cross over lunge with hammer curl
Good morning press
Triceps kick back
Static lunge with lateral raise
Bicycle crunch
Deadlift with upright row
Squat curl
Clock push up
Close grip triceps push up
Butt kick
Wood chopper
Triceps dips
Leg raise in reverse plank
Side lunge with bicep curl
Boat pose
Triceps rope push down
Vipr circuit
10 min cardio before and after 10- 20 min cardio
This routine is what Varun followed and is only to give you an idea of what all you might need to do to get a body like his. Consult a fitness trainer and discuss to draft a fitness routine suiting your body. You can do any of these exercises, but only under the supervision of your trainer.
Image source: Prashant Sawant, Youtube/Bollywoo
