Ranveer Singh might be known as on of the most flamboyant actors off screen, but he backs up his bravado with unrelenting hard work behind the camera to literally get into the skin of the characters he plays.
The most recent transformation Ranveer Singh underwent was to play a beefed-up Alauddin Khiliji and an extremely lean persona in his upcoming films Padmaavat and Gully Boy is proof of just that.
In fact, last year Ranveer posted an inspiring post of his extreme six-week transformation on Instagram. A physique like his took sticking to his regime despite a hectic schedule, which involved working out late into the night or during wee hours in the morning but not once skipping a workout session.
On the type of workouts Ranveer performed
Ahmed states that they focused primarily on movement and mobility drills that consisted of strength training and conditioning workouts, which included high intensity interval training (HIIT) using push-ups, burpees and powerful full-body movement like deadlifts and squats. These movements were also done to improve Singh’s flexibility as well.
On Ranveer’s training schedule
Ranveer trained twice a day for six days a week while training for Padmaavat. His morning cardio session would be followed by a mobility drill of 20-25 minutes, which would be then followed by short workout of 40-45 minutes.
It was his evening session that was more extensive, an hour to an hour an a half, of weight training and heavy weight lifting. Ahmed maintained that Ranveer take a day off every week from his training regime; this would even include a swim if Ranveer insisted on working out.
On Ranveer’s diet
One of the first golden rule that Ahmed asked Ranveer to follow was to cut off sugar from his diet. He was off sugar six months during Padmaavat and even from before. Ranveer was only allowed a couple of cheat meals in the week that he could have at any time during the week.
Ranveer would often have them both in the same day to give himself a complete cheat day and would eat anything he liked, including junk foods and foods laden with sugar.
For the layman Ahmed recommends the basics if you are short on time, want to be able to workout anywhere and are looking lose weight.
The moves: 5-10 basic movements (such as squats, push-ups, planks, pull-ups, free squats and bird dog) for two minutes will help you complete your workout in a 10-20 minute circuit, states Ahmed. He recommends sticking to high intensity interval training (HIIT) like Tabata.
How to perform them: Perform each move for 20 seconds resting for 10 seconds between them. Doing so will elevate your heart rate giving you quick results.
HOW TO PERFORM IT: Get in the basic push up position and place your forearms on the floor. Keep your palms joined. Tighten and squeeze in your glutes and abdominal area. Keep your back straight and look forward. Try and maintain an alignment from your back till your toes. Hold and stay in this position for minimum 30 seconds and maximum one minute.
HOW TO PERFORM IT: On a mat, kneel down with your hands and feet equally apart and parallel to the floor. Now extend your right arm and simultaneously extend your left leg behind your body. Repeat the same with your left arm and right leg. Do 10 sets.
HOW TO PERFORM IT: Get down on the mat with toes and hands on the floor. Let your body in one straight line. Your elbows should remain straight and you should face forward with glutes squeezed in and abdominal muscles tightly stretched in. Now bend your elbows and go down. You should feel pressure in your arms. You do not need to touch the floor as long you feel stretch in your abdominal muscles and arms. Repeat this 10 times.
HOW TO PERFORM IT: Stand with your head facing forward. Place your legs as wide as your shoulders. Extend your hands with your palms closed or open. Now go down like you are sitting on a chair. Keep your back straight. While going down your thighs should be parallel to the floor and feet should face forward. Keeping your body tight, pushing your heels, slowly come back up. Repeat this 10 to 15 times.
HOW TO PERFORM IT: Grab the bar and stand erect with your back straight. Keep your hands shoulder-width apart and keep the grip of your hands on the bar firm. Next, raise your feet by bending your knees and let your upper body strength pull you up. Try and keep your elbows close to each other. Bring your chin up and let pass the bar. Now straighten your arms and go back down. Complete at least 5 to 6 reps.