Sushant Singh Rajput shared a video of his physical transformation for the movie Raabta, and its so inspiring.
The actor shares the secret behind his ripped body and says he did it without having to ditch butter chicken and naan.
Sushant worked extremely hard in the gym for 5 months to get that perfect body for the movie Raabta. The actor took to Twitter and posted a video (montage) that shows his difficult workouts in the gym and in the rehearsal hall.
Checkout the video and you will be totally floored by his workouts.
Physical Transformation in 5 weeks for #Raabta after #MsdhoniTheUntoldStory .
Instructor- Samee Ahmed pic.twitter.com/NnCECoddrM— Sushant Singh Rajput (@itsSSR) May 17, 2017
“We all need three Important things to achieve what we desire in life – Discipline, hard work and, before everything, commitment. It was Sushant’s character that got him of bed at 5 am in the morning, his commitment that moved us into action for our daily workout, discipline that enabled him to follow through a fit and healthy lifestyle. Sleep for 5 hours, train insane for 2 hours, Long hectic 14-15 hours of shooting followed by IPL dance rehearsal for 2 hours. @sushantsinghrajput Followed his Passion, prepared himself to work hard and sacrificed his comfort zone because he doesn’t limit his dreams,” says Sushant.
Sushant Singh Rajput was never into workouts before he entered the film industry. However, being a dancer with Shiamak Davar for years, he had to assume the “releve” position (ballet step) for hours. In that position, your torso, calf muscles, core, quads, hamstrings and every other muscle is engaged, giving you a toned body.
“Food is the most important part of any transformation, and if you want drastic results, it will be 70 per cent diet and 30 per cent regular workout. I am a big foodie, so one meal every day, I have whatever I want before 6 pm,” says Sushant who loves biryani, pasta, pizza, butter chicken and naan.
Sushant has altered his body frame to meet the requirements of his character in almost every film.
- He played the slender sleuth Byomkesh Bakshi, he “pulled down on calories”
- He played “bulky yet fit” Indian skipper in the biopic M.S.Dhoni: The Untold Story, so “the carbs went up” but “hours spent daily practicing cricket evened it out”.
- In Raabta, Sushant plays two characters — the first required him to have an average athletic body, the other required him to look like a “ferocious warrior”.
“For Raabta, a high protein and high carb diet with a 2:1 ratio punctuated my training which largely included compound exercises where the entire body is engaged.” The actor combined workouts like a kip-up and superman push-ups blended various muscle workouts (multiple reps with less weight followed by low reps and heavy weight).”
Sushant agreed to share a few of his favourite workouts, with the disclaimer that they be performed under expert supervision:
Push-ups on a bench
DIRECTIONS:
1. Lie down on the bench. Place the palms of your hands on the surface at shoulder width and straighten your arms at the elbows. The rest of your body should be perfectly straight.
2. Only the palms of your hands and your toes should be touching the surface. Now lift one of your legs up. Preferably you want to lift your leg as high as you can.
3. To begin the exercise, start bending your arms at the elbows and lowering your body down until your chest touches the surface.
4. Now from this position, push with your hands and start straightening your arms at elbows until you are back at the starting position.
5. You can switch legs at the end of every repetition. Remember to keep your whole body straight, keep your leg up and to go as low as you can while performing the exercise.
PRIMARY FOCUS: Push-ups train your pectoral muscles (chest), triceps and anterior and lateral deltoid (front and middle part of the shoulders) and your hamstrings. This one puts the hands closer together, which makes the triceps work harder and also challenges the front deltoids and core to maintain stability. Two variations are performed at a time — cable crossover with pushups — to stimulate the chest muscle.
Lat pulldown seated on floor
DIRECTIONS:
1. Sit on the floor and grab the overhand grip.
2. Your arms should be completely straight and your torso upright.
3. Pull your shoulder blades down and back, and bring the bar to your chest.
4. Pause, then slowly return to the starting position.
5. Repeat this motion for the prescribed amount of repetitions.
PRIMARY FOCUS: Main target of pulldowns are the latissimus dorsi muscles, one of the largest muscles in the back. This exercise strengthens the back, shoulders and biceps.
One-arm dumbbell rows
DIRECTIONS:
1. Place the right leg on top of the end of a flat bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
2. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
3. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
4. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
5. Switch sides and repeat again with the other arm.
PRIMARY FOCUS: This exercise tones the upper back, middle back as well as your lower back. It also strengthens the chest muscles and triceps as it engages the core stabilizers.
Cable crossover
DIRECTIONS:
1. Place the pulleys above your head, select the resistance to be used and hold the pulleys in each hand.
2. Step forward, between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
4. Return your arms back to the starting position as you breathe out.
5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
PRIMARY FOCUS: Incorporating cable-crossover exercises into your workout routine can help define your chest muscles where its isolation movement engages only the core.
Standing dumbbell reverse fly forming a ‘Y’ shape
DIRECTIONS:
1. Grab a pair of dumbbells facing each other and bend forward quad muscles until your torso is straight.
2. Set your feet shoulderwidth apart. Let the dumbbells be close to each other in a V shape, an inch away from the quad muscle.
3. Keeping your back flat and your torso sill, raise your arms straight out to your sides until form a Y shape.
4. Don’t change the bend in your elbows. Pause, then slowly return to the starting position.
5. Repeat this motion for the prescribed amount of repetitions.
PRIMARY FOCUS: The main target of this exercise is to strengthen the posterior shoulder muscles called the deltoid. They work on the posterior muscles of the rotator cuff. Reverse dumbbell flyes also target the upper back muscles, which pull the shoulder blades toward each other.
Pull-ups
DIRECTIONS:
1. Grab the pull-up bar with the palms facing forward.
2. Bring your torso back around 30 degrees and stick your chest out. This is your starting position.
3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.
4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
5. Repeat this motion for the prescribed amount of repetitions.
PRIMARY FOCUS: This movement utilises maximum amount of muscle fibers and develops the back, shoulder, chest and arm muscles and can help you gain mass efficiently.
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