Ranbir Kapoor's weight treachery

Updated On: 18 January, 2023 08:10 AM IST | Mumbai | Sonia Lulla

Actor’s trainer lets us in on how he brought about his dramatic transformations — from his hefty frame in Brahmastra, to a lithe look for his next romcom, and a beasty avatar for Animal

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Ranbir Kapoor

While most fitness trainers encourage their clients to be as physically active as they can, it is the inactivity that was enforced by the pandemic that worked in favour of Ranbir Kapoor. Tasked with gaining a substantial amount of muscle mass for his upcoming film, Animal, Kapoor had the opportunity to minimise energy expenditure when locked in at home. “Since he was not shooting or travelling, he could sit at home and ensure he was getting adequate rest to recover. He was on a good nutritional plan, and so, the exercise sessions that we were on, bore results. If he was also working, it would have been tougher for him to gain muscle mass, because his energy expenditure would have been higher. For someone with [a high BMR, like him], we need to minimise energy expenditure, and reduce the cardio component. Coupled with nutritionally dense foods that were rich in calories, and good quality, and quantity of sleep — both of which he gets — the process became easier,” says Shivoham, who helped the actor gain 11 kilos of muscle mass for Sandeep Reddy Vanga’s film.

Functional to weights

It wasn’t an arduous task, given that the actor had already acquired a chiselled frame for Tu Joothi Main Makkaar. “He needed a beach-body for that film, and had to look ripped. We depended on functional training routines for it, because we wanted the muscle definition to be visible for the bare-body shots. While moving onto Animals, we needed to first think of adding muscle mass. In that case, addressing definition was [secondary],” says the trainer, who subsequently switched his programme to include heavy weight-lifting exercises. While a well-constructed exercise regimen is crucial, Shivoham says carb-cycling also plays a crucial role in bringing about desired change. “Since the muscles could need glycogen when the body is put through a tough regimen, we’d put him on a high-carb diet for a day or two. On other days, he would consume less carbs.”

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