Ranbir Kapoor’s trainer: He benefited from CrossFit patterns

Having previously interviewed several members of the clan itrsquos easy for this reporter to decipher that itrsquos not easy to take carbs out of the diet of the Kapoors Ranbir Kapoor however seems to be cut from a different cloth The actor who ldquois very disciplined when it comes to his eating habitsrdquo follows a Ketogenic diet a pattern that his trainer Shivoham says works well for his bodytypeldquoHe looks good and responds well to it Some people donrsquot have the mental temperament to manage a carbsfree diet He does We give him enough protein in every meal and good fats like avocados and nutsrdquo says the trainer who began working with Kapoor 18 months ago and is set to amp up his routine for his next AnimalShivoham agrees that Kapoor isnrsquot known to be the typical ldquogymgoerrdquo who enjoys hitting a personal record dayafterday But small changes in his routine has made the actor approach his lifestyle differently ldquoThe job at hand was to make him gain muscle mass He had been following freehand functional training exercises so he had a decent foundation We however had to move him onto a weightlifting plan He is a tall guy with broad shoulders If one has even a little muscle mass and the kind of definition that he does they can look sufficiently big on camera He benefited from compound movements performed in accordance with the CrossFit patterns He never did a single burpee because this wasnrsquot competitiontraining but we found other ways to make sure his cardiocomponent was addressed For instance between sets Irsquod make him do minutelong jumprope sets Combined with lifting this approach helped him enhance his fitness levelsrdquoWhile Kapoor has an active lifestyle and has been involved in sports he had to approach weightlifting with caution Shivoham followed a twostep method to make the transition seamless for him To begin with he kicked off his training sessions with a fair share of gymnastics work ldquoIf you need to build muscle mass you need to push heavy weights and having a strong core is a prerequisite for that Olympic ring work gymnastic work and bar work was incorporated so that he could build core strength before he began to liftrdquo The second factor that the trainer paid heed to was mental stimulation ldquoIntroducing variety is a great way of building muscle mass without making a routine boring Hersquos not a gymperson so in order to make him fall in love with exercising I had to understand his temperament Within the first few sessions of working with someone itrsquos easy to understand what the person likes and dislikes One can judge that while some people donrsquot mind pulling off higher repetitions with heavy weights some can put in their best work in seven reps while others can pull off 12 reps Understanding that is a challengerdquoVia the 45minute sessions that he would get with Kapoor amid his shooting schedules Shivoham has been able to help the actor develop a fondness for training ldquoWhile he could do pullups before he can execute them more efficiently now His ring work which can be quite difficult is good and he can pull off 25 handstand pushups in one gordquo says the trainer adding that he also helps him manipulate his diet ahead of a body shot ldquoFor a closeup we need to make certain that his face looks chiselled so we ensure that the water balance in his body is maintained Eliminating carbs helps us minimise retention When he has dancing shots we ensure he stays hydrated Now he also understands how his body reacts to different foods So he knows what he needs to do when hersquos shootingrdquoFitness tip that works forSaiyami KherDuring endurance training I have six litres of water and keep a tab on the iron and vitamins in my body That balance is importantInside Mithila Palkars FridgeEggsBreadChocolateCarrotButterTake a chill pillCelebrity nutritionists reveal the drinks that help their star clients beat the summer heatTaapsee Pannursquos trainer Munmun Ganeriwal recommends gond katira sherbetBenefits Also called badam pisin in the South this is a cooling drink It is a probiotic and helps alleviate constipation and bloating The sherbet is beneficial in protecting against heat strokes fatigue and nose bleeds in children in the summer season It can heal mouth ulcers and has antiaging benefitsBest time to consume Between 11 am and 4 pmSonam K Ahujarsquos trainer Radhika Karle recommends the summer coolerBenefits A key ingredient is sattu atta roasted gram powder which is a good source of iron calcium and protein Since it contains all the things that a pregnant woman needs it is my top recommendation for Sonam right nowBest time to have it Thirty minutes after the meal since it is a good digestiveRam Charanrsquos trainer Rakesh Uddiyar recommends green smoothie with apple twistBenefits A mixture of spinach celery beetroot green apple carrot orange ginger and basil seeds this drink keeps the colon clean has fibre is naturally sweet and is antiinflammatoryBest time to have it At lunch or between lunch and dinnerSara Ali Khanrsquos trainer Siddhant Bhargava recommends buttermilkBenefits Not only is it a cooling drink but it is also a source of nutrients Calling it buttermilk is a misnomer In India a mixture of curd and water is buttermilk Sara drinks it regularly It helps solve problems of indigestion and boosts immunity One can add salt and jeera powder to balance electrolytes and prevent dehydration Being a good probiotic it promotes the growth of gutflora in the body