Salman Khan: Not a fan of fad workouts popular among young gen

As little as 20 years ago apart from establishing his foothold in Bollywood a young Salman Khan also enjoyed dominance in another sphere mdash being the man with the best body in the industry Over the years as chiselled figures became more the norm than an advantage in Bollywood so did an array of lsquofitness trendsrsquo some of which did more harm than good The most common one gave weightage to weightlifting and seemingly frowned upon cardiovascular exercises This among many others is a notion Khan never ascribed toldquoSalman will do cardio every day without fail He developed the habit at a young age when he was also a nationallevel swimmer He starts his day with an hourlong session before moving on to weight training We walk long distances in his farms and also take to hiking sessions that last for two hoursrdquo says Rakesh Udiyar who came under Khanrsquos fold in 2010 after he enabled him to reduce his bulky frame acquired for Veer and got him fighting fit for BodyguardRakesh UdiyarIt was around this time that Khan had revealed his battle with the nerve disorder trigeminal neuralgia Udiyar is certain that Khan would have been a heavy weightlifter until then when the doctors said it was imperative that his training format didnrsquot cause a spike in his blood pressure ldquoSalman is a conscious lifter He moved from lifting heavy weights to moderate ones We focus on volume sets which implies that we perform 1012 variations of exercises executing five sets of each and performing 20 reps I remember how painful that phase was for him As we focused on cardio during Dabangg he Sonakshi Sinha and others would walk from Wai to PanchganirdquoUdiyar employed techniques like time under tension and eccentric and concentric lengthening variations during lifting sessions ldquoSalmanrsquos structure is such that even if he does partial reps his muscles get pumped When he trains consistently he develops muscle mass easily Also we want him to look fresh on screen Exercise isnrsquot only suited for weightloss It makes you look good and your skin look young If you follow a good diet for several years thatrsquos the best thing that you can do for yourselfrdquoThirtyfive years since he commenced exercising Khan continues to attain knowledge about adopting healthier practices Udiyar says apart from a team of doctors and experts Khan also has access to friends in the USA who keep him abreast with best practices In an email interview Khan shares ldquoWhen I started out I was enthusiastic and impatient and got many things wrong I had no knowledge or guidance but I practiced trained and kept updating myself I was am and I will remain a student The older that one grows the tougher it gets to maintain the metabolic rate You lose speed strength and enthusiasm So I exercise every day listen to my body and also appreciate anyone with a good body I want to compete with that person in a healthy manner That helps me grow and stay fitrdquoWhile Khan constantly seeks knowledge in the health and fitness space he isnrsquot one to ascribe to the current fads ldquoIrsquom not a believer of such workouts or extreme dieting trends that I see common with the current lot My workouts are simple and resultoriented I am disciplined and consistent which are crucial to attaining a healthy body I know my body and what works for it This has become possible only after years of training under the guidance of experts Be attentive to yourself and focus Usually people work on their strengths But you should work on your weakness too Visualise what you want to achieve and work towards it consistentlyrdquo he says adding that he trains mindfully to avoid injuriesUdiyar credits Khan for being watchful about his diet ldquoWhen he needs to do a bodyshot he becomes more particular He sticks to eggs fish and vegetables and adopts a fourmeal plan comprising foods like lettuce chicken and roti If hersquos travelling and canrsquot access homecooked meals he is more watchful More often than not he likes to eat food prepared by his mom and has lunch with his father On his cheat day he eats his momrsquos biryanirdquo600Approximate no of repetitions Khan executes in an exercise sessionThe Cheats Vidya BalanWhatrsquos your cheat mealPasta with lots of mushroom I donrsquot call it a cheat meal I call it indulgenceDo you tweak it to make it healthierI donrsquot add too much cheese because my body doesnrsquot accept it I need glutenfree pasta so I have versions including those of beetroot I get it made at home because the ones from restaurants are too heavyHow often do you indulgeAt least once in a weekInside Mithila Palkarrsquos FridgeEggsCarrotsChocolateBreadButterFitness Tip That Works ForRahul DevBeing vegetarian has helped me maintain my weight Four to five times a week I have a green juice thatrsquos made at home