Deadlift is one of the best deadlift exercise form you can do to build up your strength and size,they literally work almost every single muscles in the body, you should really consider doing deadlift Grip exercise,if you don’t already started.
Even if you are new ,you would have known about this extremely common deadlift exercise’s performed by bodybuilders or any average bodybuilder trainer.
you understand that dead lifting , is one of he most do exercise to get closer to looking in better body shape. deadlift also increase boost your testoserone level.
The two grips commonly used for deadlifts are the overhand grip and the mixed grip. there’s heaps of difference of opinion within the fitness community relating to which sort of is better holding. many of us can naturally grip a deadlift barbell using an overhand grip, with each palms facing toward their body.
Which Deadlift Grip is better ?
Overhand Grip.
Mixed Grip.
1. OverHand Grip
An overhand grip is when you hold onto a bar with your palms facing toward your body. This is also called a pronated grip. In overhand grip hand position on the deadlift bar will be pronated, Means both the hand will be hold in pronated form.
Their is proper balance when you hold Overhand( No Imbalance (symmetrical)).
If you hold bar overHand grip then deadlift can’t be done with heavy weight.
Grip may will out of control if you hold overhand grip when you on heavy weight.
2. Mixed Grip
An underhand grip is also called a supinated grip or a reverse grip.
As the name suggests, a mixed grip involves gripping the bar with one palm facing toward you (overhand) and the other one facing away from you (underhand). The mixed grip is mostly used for the deadlift.
Mixed Grip or Reverse Grip
You will be able to easily lift heavier deadlift weight.
When you want to gain both weight and muscle mass, you will need to make dietary and exercise changes to help you reach your long-term goals. Choosing healthier foods and performing the right types of exercises can help you gain weight safely and build more lean muscle mass. You do not want to gain an unhealthy amount of weight or use unhealthy foods to help support your weight gain. Having the right combination of calories and exercise will help you gain weight safely and build muscle mass.
How to gain muscles? you need to follow 3 rules from now.
1. EAT MORE to gain Muscles.
which food contains the most protein
You need to consume food that is high in nutrition. I Recommend
Carbohydrates are attending to be what provides your body with all the energy that’s needed to not solely perform the method of muscle building itself, however conjointly to perform those arduous workouts within the athletic facility.
Don’t lift to Heavy Dumbell Bench press ( don’t cross your limits
Add weight each week to exercises.
Focus on compound lifts
what is a compound lift?
Compound lifts are any strengthening exercises where you’re using more than one muscle group at the same time. They include exercises such as squats and deadlifts, and there are plenty of benefits to be had from doing them: They’re efficient – by working in several areas at once, you can save time.
Breathing is one of the most important tips on how to lift weights to build muscle and can make your workouts so much better. Let’s take the bench press as an example; when you pull the bar down, inhale and when you push it upwards, exhale.
You will be surprised to notice how this technique on how to lift weights to gain build muscle can make an epic difference in all your workouts.
3.RECOVER to Gain Muscles.
Sleep 8 hours a night.
Resting is very much important , Because all your broken muscles get repaired when you get better quality rest /sleep
Drink 3-5 liter of water per day to recover muscles faster.
Rest 1-2 Days per week.
Do a full-body Muscles on Rest days, this will improve blood flow in the body.
4. Train full-body to Gain Muscles
Keep balance by full body workout, Rather than just focusing on legs or arms, make sure your training routine incorporates all of your muscle groups. For example: abs, back, shoulders, glutes, etc. This way, you will gain muscle across the body, ensuring strength is distributed evenly. Customise your training programme to suit you, but we recommend you group muscles you’ll focus on together, such as back and biceps, to make sure your training regime stays on track. Learn more about which muscles to focus on when working out for all-over muscle gain here, including sample training regimes.
A leg workout with dumbbells at home with limited weights can be tough.
Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves).
I recommend still doing the basic exercises you would do at the gym like squats, lunges and dead lifts but with slight differences to use dumbbells instead of a barbell.
As with most exercises when trying to develop definition, do 3 – 4 sets of 8 – 12 reps each. The only difference will be for dead lifts and hamstring curls where you will do 10 – 12 reps.
Browse through the various Leg workout with dumbbells below:
Squat
Reverse Lunge
Stiff Legged Dead Lift
Toe Raise
One Legged Toe Raise
Seated One Legged Toe Raise
Squat
Stand up and hold one dumbbell with both hands in front of your thighs.
Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
Keep your upper body steady throughout.
Squats Exercise
Reverse Lunge
Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.
Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
There are three forms that work well. Regular dumbbell squats are done with the weights held one in each hand beside you as you go down to at least a 90 degree angle in your legs. Goblet squats are much the same except the position of the weight. Hold a dumbbell in front of your upper chest with both hands when doing the squat. This is very much like a front squat. The Bulgarian split squat is a one-legged squat done with your back leg on a bench as you squat with the front leg only. Check the link for a complete description and picture.
Leg Routine Part 2 – Lunges
There are four versions. Regular lunges are described in a previous article. Reverse lunges are done by moving in the opposite direction. Stand holding a dumbbell in each hand by your sides, palms facing you. Place one foot back and lower your body until both knees form a 90 degree angle. Pause and push yourself upright.
Stationary Lunges are done in the same way as reverse lunges except your feet do not move from their positions. Keep one foot in front and one behind you and lower yourself as before. Do all reps for one leg before switching positions.
Side Lunges follow the same procedure as a regular lunge but the foot placement when stepping will be sideways.
Leg Routine Part 3 – Dead Lift
With using dumbbells, I would recommend stiff legged dead lifts. Hold a dumbbell in each hand instead of a barbell across your shoulders and perform a regular dead lift with your legs kept straight throughout the movement.
Leg Routine Part 4 – Calf Raise
You can do a basic calf raise while holding dumbbells and standing on the edge of a stairs or a 2 x 4. Do them with both legs at once or one leg at a time. The other variation is to do them while sitting and place a dumbbell on your knee when lifting.
It’s a bit Easy for the bodybuilder to lift heavy weight because they are working with heavyweight for a long period of time. There are several techniques and tips on how to lift weights to gain build muscle that all the successful bodybuilders and fitness models make use of. They know the importance of the right techniques and how that can help them skyrocket their results.
3. Keep your reps high.
If you train with high reps, your goal is to build a bigger muscle. Depending on your goals, you may want to do more reps with less weight, or the opposite. … improve muscular endurance, while higher weights with fewer reps are used … Most women’s hormone composition will keep them from dramatically
more amount of reps
4. Try some DropSets.
What a drop set is, basically after your muscles are fatigued, you’re going to drop the weight and continue to work out reps until you fatigue that muscle even more and more. Now a drop set is not something you’re going to use very often because it really breaks down your muscle. It’s something you’ll always want to use near the end of your workout. Like while your body’s already fatigued and tired and you still want to knock out a couple more reps you drop the weight off of whatever exercise you’re doing and you continue and you continue, and continue, and continue. Once you fatigue again you drop it down and keep going.
5. Get some enough cardio.
Do some cardio exercise.
skipping cardiovascular exercises
You Can perform this listed cardio exercise at home or even at the gym this all cardio exercise needs only 30 minutes of your whole day.
You can also do compound exercises that combine two exercises into one move to target even more muscles
Compound exercises are exercises that work for multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves.
Rest is as important as the workouts you do at the gym. In order for your muscles to grow, you must give your body adequate time to recover from the stress you put on your biceps or any other muscle group. Make sure you get 8 hours each night. Resting is very much important Because all your broken muscles get repaired when you get better quality rest /sleep
sleep
9. Get Lean First, and then try to get a clean bulk up
The first reason to start by getting lean is that it will optimize your hormone levels for building mass. Allow me to explain… In other words, when you cut fat and get lean, you optimize your hormone levels. First off, you raise your testosterone levels.
The biggest problem with BUILD MUSCLE is that it can take a really long time. There are, however, certain ways you may be able to accelerate the process. Use the tips below to make sure you are approaching the muscle building process correctly, and ensure that you are able to pack on more size as quickly as possible.
Check out the tips below to speed up your muscle growth!
1. Eat, Eat, Eat to build muscles
eat eat eat high nutritional food -min
Eating good amount of nutritions food with high amount of protein in it will really help you in building muscles, so keep in mind 30% of workout and 70% of high nutritional food is the best practice to build muscles faster.
2. Heavy & Light to build muscles
left heavy weight
When you train using higher reps, you use aerobic energy more than when training with lower reps,Using higher reps is really good if you train for any kind of endurance sport.
if you want to work on one specific part of your body, for instance, your butt, lifting heavier weights can get you the results you’re looking for. Depending on your goal, you should choose a heavier load on exercises that target the body part you want to strengthen or sculpt.
3. Sleep to build muscles
Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase BUILD MUSCLE mass and/or if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
4. Supplements
best supplements for crossfit Athletes
I recommend certain supplements because they can help you fill gaps in your nutrition and take your body to the next level, where food alone can’t get you.
You should always focus on whole food first, but once you are maxed out with the food you can eat, or if your schedule doesn’t let you eat a regular meal at certain times of the day, supplements can be a great help.
5. Relieve Stress
fidget spinner to Relieve Stress
Relieve Stress is the main reason my peoples are not able to build muscles.This is obviously not good if your goal is to build muscle. Therefore, find ways to relieve stress and relax now and then to help lower your body’s stress levels. Whether it’s going to the beach, watching a movie, reading a book, going for a walk, etc, find what works for you and add it to your regular routine.
6. Without Plan bodybuilding is not possible
without pain bodybuilding is impossible
Having a plan is something a lot of people talk about and very few people actually do. Without a plan your odds of building muscle are extremely low, and whatever you do put on will be happen slowly.
Your body will stop when it gets tired if there is no set goal. If you do have a set number in mind, you’ll be more likely to push through even when you get tired because you have a clear goal to hit.
7. Get A Gym Partner
workout gym partner
There are more ways than ever before to find a training partner. Of course, you can ask at your own gym. The people who run the desk may know of someone who’s looking to pair up, or might be open to it; they may also have a bulletin board you could post a notice on, or a Facebook page where you could post a request.
8. Don’t Neglect Cardio
does cardio burn muscle ? yes it burn some muscles .. so recommend to do cardio one day in a week
You don’t need ‘cardio‘ to have a healthy heart. … So the harder your muscles work, and the more muscles you work, the harder your heart and lungs work. Your muscles run your heart, not the other way around. It really does not matter what you do with your muscles — if enough of them work hard enough you’re doing “cardio.
9. Hire A Coach
Hire a gym coach
So a role of a trainer is to help in planning for making the goal a reality with a suitable fitness regime, short term steps, nutrition and then be there to follow up, support and motivate this person during the journey. Another quite popular reason for hiring a fitness coach is to have a training buddy.
10. Wrapping Up
The true patience mentality will allow you to understand building muscle is a long process, but it doesn’t stop you from going all out everyday. Instead, being patient is just a mechanism to ensure you don’t quit prematurely, because if you do you’ll surely never get where you want to go.
We’ve rounded up our top sources on the big do’s and don’ts of the gym world and we’ve come up with an essential list to make the gym a happy environment for everyone to be in and feel at home!
10 Gym Rules you must know | Gym etiquette
You don’t talk about Lifting.
Sending text message in the gym won’t help you in building muscles.
Don’t scream at your first Rep, if you’re about yo do 10 more.
Whatever a gym bro tell you is 10% Facts- 100%is Bro science.
Come in the gym with a goal. A Fitness Goal, Not the desire to get Laid.
Rerack your weights, Nobody will do it for you.
Don’t Leave your sweat on the bench.
You Don’t Stop your set when you’re tired. you stop it when you’re done!
Come in the Gym to exercise,Talking is not an exercise.
The muscles are AN integral a part of the physical body. The muscles comprise an outsized a part of the body’s mass that explains why we tend to might move most elements of our body. folks suppose that solely the limbs are concerned in movement however it’s actually a mixture of the various muscles within the limbs that provide the limbs its movement.
Muscles will be found in all of the elements and organs of the human body. analysis has shown that males are created up of forty second voluntary muscles whereas females are created of 365 days. These figures don’t embody the involuntary muscles like the heart and abdominal.
abs training
It is argued that the muscles have the largest capacity for strength evidenced by the nonstop pumping of blood by the heart. Proper conditioning of your body will result in massive muscle gain.
You are different then Other don’t compair
All of us humans are born with an equivalent muscles. they begin out tiny but grow as we tend to go on with our lives. Our different activities contribute to its growth and also justify why we’ve got different sizes at sure points of our lives.
When our daily activities fail to boost our muscles, we tend to do supplemental activities like exercise and training so as to build up our muscles. All of the exercises may be done in the athletic facility or at home. the only difference is that we’d like a touch little bit of improvisation at home but the results are constant.
Consume High anoumt of protein Food
Muscle gain may be achieved by following a daily routine of activities as well as intake only prescribed amounts of food during each meal. you may also set a limit to the calorie intake rather than the prescribed foods. Whey protien supermolecule / whey protein and different nutrient supplements can also be taken so as to boost the muscle gain of the body.
To achieve muscle gain, the muscle must first exhaust its natural resources to the point of fatigue. Afterwards, the muscle repairs itself to a point where exhaustion is achieved only after an extended period of time.
A trainer would greatly help in achieving the required muscle mass. Trainers can supervise the daily exercises to be performed as well as the foods that are consumed for every day. Trainers also will provide the mandatory motivation in order for the person to hang on.
Having a lean and toned body is achieved though muscle gain. Imagine going to the beach and having people staring and admiring your body. The experience is priceless and the hard work truly pays off and boosts your confidence and your health. I’ve prepared some powerful body building and fitness secrets for you below, enjoy!
Bodybuilding is the use of progressive resistance exercise to control and develop one’s musculature for aesthetic purposes. An individual who engages in this activity is referred to as a bodybuilder
Bodybuilding is a long process of trial and error. It can be frustrating if you don’t see any results after months of training.
How to get the most out of your workout ? 24 bodybuilding tips
1. Before starting your bodybuilding program, measure your waist, arms, chest, thighs, etc. You can assess your progress by looking back to this measurement later in your bodybuilding program.
2. Train all muscle groups including leg muscles. Although your upper body is the part you want to show off, you can gain many benefits from training your legs. Building your lower body part will significantly boost your testosterone which can help you gain more overall muscle mass.
3. Remember that it is going to be very difficult to have low body fat percentage while you are bulking. Bulking is a popular term among bodybuilders which describes the diet and workout program to increase muscle mass.
4. Keep training your abdominal muscles during bulking period. They will show up after cutting down.
5. It is almost impossible to bulk up and lose fat simultaneously.
6. Don’t set unrealistic goals like gaining 20 pounds of lean muscle mass in a couple months. One or even half a pound of extra mass a week is great enough.
7. Find out what your body type is to determine your diet strategy.
diet strategy.
8. Generally we need 18 calorie per pound of body weight.
9. It is recommended that the ratio of protein, carbs, and fat is 40%: 40%: 20%. However, you can change the ratio based on your need.
10. Choose low GI complex carbohydrates like brown rice over high GI carbohydrates like sugar.
11. Drink more water to keep you hydrated.
drink more water
12. If your body type is ectomorph, it is better that you eat as much as possible and see your progress in the mirror periodically. If you gain too much fat you can reduce your fat and carbohydrate intake.
13. Train each muscle group once a week intensively but don’t train it for more than one hour.
14. Forty five to fifty five minutes of weight training session is the most recommended duration. Train for any longer than 55 minutes will trigger catabolism.
15. Even if you don’t feel any muscle soreness one day after training your muscle, it still needs minimally 24 hours to recover.
16. You don’t build muscle at the gym. The process of building muscle takes place when you are at rest. Give yourself enough rest time to recover.
17. Don’t force yourself to train too hard. The keys to building muscle are train, eat, and rest.
don’t force to train hard
18. Take a week off once in 8 weeks and train with a new workout routine after the break.
19. Don’t forget to warm up and stretch your muscle before getting into the core workout to prevent injury.
don’t skip warm up
20. After 2-3 sets of warming up, go heavy for a few sets to failure.
21. Rest for no more than 120 seconds between sets.
22. Watch your movement, don’t cheat. Get a spotter to help you do forced sets but don’t cheat.
23. Start with compound exercises and end it with isolation exercises.
24. Keep track of your fitness progress.
keep track of your fitness progress
You would have a protein/carb shake before and after the workout, and a small meal of protein/carbs within 60-90 minutes of the workout. Water is also important for both types of workouts
Remember, these high-intensity workouts are not for people just starting out. You should build up an endurance base before doing the high-intensity cardio, and start the weights with lighter weights, stressing good form.
5 Most Common Low-Carb Mistakes (And How to Avoid Them)
While low-carb diets are very popular, it’s also easy to make mistakes on them.
There are many stumbling blocks that can lead to adverse effects and suboptimal results.
To reap all the metabolic benefits of low-carb diets, merely cutting back on the carbs isn’t enough.
Here are the 5 most common low-carb mistakes — and how to avoid them.
Most Common Low Carb diet Mistakes
1. Eating Too Many Carbs
While there is no strict definition of a low-carb diet, anything under 100–150 grams per day is generally considered low-carb. This amount is definitely a lot less than the standard Western diet.
You may achieve great results within this carb range, as long as you eat unprocessed, real foods.
Eating Too Many Carbs
But if you want to get into ketosis — which is essential for a ketogenic diet — then this level of intake may be excessive.
Most people will need to go under 50 grams per day to reach ketosis.
Keep in mind that this doesn’t leave you with many carb options — except vegetables and small amounts of berries.
SUMMARY
If you want to get into ketosis and reap the full metabolic benefits of low-carb diets, going under 50 grams of carbs per day may be necessary.
2. Eating Too Much Protein
Protein is a very important macro-nutrient which most people don’t get enough of.
It can improve feelings of fullness and increase fat burning better than other macronutrients (1Trusted Source).
Generally speaking, more protein should lead to weight loss and improved body composition.
Eating Too Much Protein
However, low-carb dieters who eat a lot of lean animal foods can end up eating too much of it.
When you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis (2Trusted Source).
This can become a problem on very-low-carb, ketogenic diets and prevent your body from going into full-blown ketosis.
According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein.
A good range to aim for is 0.7–0.9 grams of protein per pound of body weight (1.5–2.0 grams per kg).
SUMMARY
Excessive protein consumption on a low-carb diet can prevent you from getting into ketosis.
3. Being Afraid of Eating Fat
Most people get the majority of their calories from dietary carbs — especially sugars and grains.
When you remove this energy source from your diet, you must replace it with something else.
However, some people believe that cutting out fats on a low-carb diet will make your diet even healthier. This is a big mistake.
Being Afraid of Eating Fat
If you don’t eat carbs, you must add fat to compensate. Failing to do so could lead to hunger and inadequate nutrition.
There’s no scientific reason to fear fat — as long as you avoid trans fats and choose healthy ones like monounsaturated and omega-3 fats instead.
A fat intake around 70% of total calories may be a good choice for some people on low-carb or ketogenic diets.
To get fat into this range, you must choose fatty cuts of meat and liberally add healthy fats to your meals.
SUMMARY
A very-low-carb diet must be high in fat. Otherwise, you won’t get enough energy or nutrition to sustain yourself.
4. Not Consuming Sodium
One of the main mechanisms behind low-carb diets is a reduction in insulin levels (3Trusted Source, 4Trusted Source).
Insulin has many functions in your body, such as telling fat cells to store fat and your kidneys to retain sodium (5Trusted Source).
On a low-carb diet, your insulin levels go down and your body starts shedding excess sodium — and water along with it. This is why people often get rid of excess bloating within a few days of low-carb eating.
However, sodium is a crucial electrolyte. Low sodium levels can become problematic when your kidneys dump too much of it.
This is one reason people get side effects on low-carb diets, such as lightheadedness, fatigue, headaches, and even constipation.
The best way to circumvent this issue is to add more sodium to your diet. You can do this by salting your foods — but if that doesn’t suffice, try drinking a cup of broth every day.
SUMMARY
Low-carb diets lower insulin levels, making your kidneys excrete excess sodium. This can lead to a mild sodium deficiency.
5. Quitting Too Soon
Your body is designed to preferentially burn carbs. Therefore, if carbs are always available, that’s what your body uses for energy.
If you drastically cut back on carbs, your body needs to shift to burning fat — which either comes from your diet or your body’s stores.
Never quit
It can take a few days for your body to adapt to burning primarily fat instead of carbs, during which you will probably feel a little under the weather.
This is called the “keto flu” and happens to most people who go on ultra-low-carb diets.
If you feel unwell for a few days, you may be tempted to quit your diet. However, keep in mind that it may take 3–4 days for your body to adjust to your new regimen — with full adaptation taking several weeks.
Therefore, it’s important to be patient in the beginning and strictly adhere to your diet.
SUMMARY
On a low-carb diet, it can take a few days to overcome unpleasant symptoms and several weeks for full adaptation. It is important to be patient and not abandon your diet too soon.
The Bottom Line
Low-carb diets may offer a potential cure for some of the world’s biggest health problems, including obesity and type 2 diabetes. This is well supported by science (6, 7, 8Trusted Source).
However, just cutting back on carbs isn’t enough to lose weight or boost health.
Make sure to eat a well-balanced diet and get enough exercise to achieve optimal wellbeing.
Hrithik Roshan, the charismatic Bollywood star from Mumbai, is not only known for his excellent acting skills but also for his slim and chiseled body. he was currently workout for his new movie WAR. His appearances in popular movies such as Krrish 3 and Bang Bang have revealed his spectacularly cut physique, Let us have a look at Hrithik’s Roshan transformation workout routine and diet plans for his new Movie WAR.
Hrithik Roshan Transformation workout for war movie ( 2019 )
Superstar Hrithik Roshan He prefers a balanced diet and insists there is minimum oil in his food. Chocolates are the only thing he cheats on, which is mostly at night says his trainer Satya Chaurasia.
Hrithik believes in following a very strict diet. He likes to eat healthily and believes that you are what you eat. He says you should eat at regular intervals as it enhances your metabolism never skip any diet food.
Hrithik Roshan usually said that ninety percent of the job is done through diet, and ten percent through exercise.
Instead of having three heavy meals per day, he always prefers to have small meals at regular intervals.
Being a person with a sensitive and discriminating taste, Hrithik does not like to give up his favorite foods to acquire the desired physique. He has a great liking for sweet foods including ice creams and chocolates. Therefore, with a desire to get into the best possible shape for the movies, he hired Kris Gethin as his trainer and later Marika Johansson as his nutrition expert.
Hrithik Roshan transformation workout with Kris Gethin ( trainer )
Hrithik Roshan Workout Routine
CrossFit training 5 times a week: Bungee Sprints, TRX Drills, Sandbag Drills, Cone Drills, Sledge Hammer Drills, Jacobs Ladder Drills, Tire Flips, Plyometrics, Shoulder Press, Kettlebell Swings, Power Bag Exercises, Bear Crawls, T-Bar Anchor Swings, Kickboxing
Monday – Back, Chest, and Calves (1-3 sets of exercises with around 10 reps): Incline dumbbell flyes, dumbbell bench press, bent-over barbell row, underhand cable pulldowns, back extensions, calf raises in both seated and standing postures
Tuesday – Legs (2-5 sets of exercises with 12-15 reps): Seated leg tucks, leg press, leg curls, leg extensions, hack squat
Wednesday – Rest
Thursday – Abs, Shoulders, and Calves (2-3 sets of exercises with around 12 reps): Barbell military press in a seated position, side lateral raise, upright barbell row, weighted sit-ups, reverse flyes, seated as well as standing calf raises
Friday – Arms (2-3 sets of exercises with 10-15 reps): Dumbbell pullover, overhead triceps extension using cable rope, lying triceps extension with cable, straight-arm pulldown, dumbbell triceps extension in a standing position, concentration curls, alternate bicep curl with dumbbells, standing biceps curl with cable
Saturday Sunday some other workout like Crossfit, cardio, etc.
Breakfast His breakfast is a protein shake, four egg whites a brown bread along with multivitamins (pills).
Lunch Lunch for Hrithik consists of 50 to 60 grams of chicken breast along with steamed/ stir fry veggies. He loves Broccoli especially. Throughout the day he eats 8 to 10 egg whites, with an interval of two hours between each meal.
Dinner For dinner, it is 60 to 17 grams roasted fish or Chicken Breast (Salmon or Sea Bass, whichever is freshly available) along with steamed/ stir fry vegetables.
Between meals, He ends up eating at least six meals a day, most of which are protein-based (omelet/ egg whites/ scrambled eggs) and after every workout, he has a protein shake.
Hrithik Roshan Body Measurements
Height: 1.82 m (6 ft)
Weight: 190 lbs (86 kg)
Chest: 46 inches
Waist: 30 inches
Biceps: 17 inches
Hrithik Roshan has certain rules with it comes for a proper diet plan
He tries to limit his intake of sugar to a minimum level since these are just empty calories.
However hungry he might be, he fills his stomach up to 70 percent of his hunger quotient.
Since sodium is known to induce bloating, his salt intake is extremely low.
After having a full meal, he tries to have a nap to allow the nutrition of the food to reach the body and tries eating within 45 minutes after completing his workout.
He also believes in keeping his body properly hydrated and drinks a minimum of 8-10 glasses of water daily.
But, everybody has their cravings and so does this superstar. He is a big foodie and his temptation for chocolates, ice creams, sweets, etc. is fulfilled on his cheat day. He has one such day when he relinquishes his sweet tooth and indulges in junk food and other fast foods.
Hrithik Roshan Bodybuilding Tips
Workout regime
The actor follows a strenuous workout regime, under the supervision of his fitness instructor. He has specific workout plans for every day of the week, leaving Wednesday since that is his rest day, which has been designed by his instructor, Kris Gethin. He does 20-30 minutes of cardio exercises daily.
Workout regime
Hrithik Roshan Bodybuilding Tips
As Hrithik says, transforming your body is easy with consistent training but you should be mindful of unhealthful foods and avoid the temptations of fast foods to stay fit and healthy.
