Constructing a physique just like the one Aamir Khan showcased in his 2008 movie Ghajini didn’t occur in a single day—it required excessive dedication, self-discipline, and an nearly unbelievable coaching routine.
Showing on Raj Shamani’s podcast, Aamir shared a shocking element about his health prep for the movie, revealing how intense his exercise periods have been throughout that point. When requested about how he educated to attain the physique, he shared, “Ghajini jab maine ki thi toh major bohot overtrain karta tha. Uss waqt major dinn mein 3-3.5 hours exercise karta tha, ek hello baar mein (After I did Ghajini, I used to overtrain rather a lot. At the moment, I used to work out for 3 to three.5 hours a day in a single session).”
When Shamani requested about his routine, Aamir replied, “Aap hasenge agar major bolunga aapko toh,” he mentioned, including, “Mere coach that Chintu (Satya), toh maine bola ek kaam karte hain, apun heat up abs se karte hain. Do cheezein ho jayengi… 2-in-1… heat up bhi ho jayega aur ho gaya abs. Toh first day humne 200 abs kiye, 200 se mera matlab hai – 20-25 crunches, 20-25 hanging leg raises… ab woh hua kya, physique jo hai na adapt ho jaati hai. Toh 200 abs mere liye bohot aasaan ho gaye (My coach was Chintu (Satya), so I mentioned, ‘Let’s do one factor — let’s begin the warm-up with abs. That means, two issues will get accomplished… 2-in-1… the warm-up might be accomplished, and abs too.’ So, on the primary day, we did 200 abs. By 200, I imply round 20-25 crunches, 20-25 hanging leg raises… Now, what occurred is that the physique begins adapting. So, doing 200 abs turned very straightforward for me).”
He continued in Hindi, “That warm-up stored rising. I did 200, after which in the future, I used to be within the temper, so I pushed it to 300, then 400, after which I mentioned, ‘Let’s make it 500.’ So, in 1-2 months, I reached 1000… 1000 repetitions. And it used to take me 55 minutes. After that, I usually did two physique components in a day. My exercise lasted 1.5 hours. So, it turned 2.5 hours, after which I’d do cardio for an additional hour. By the top of the exercise, I was so exhausted that I’d go upstairs, take a bathe, and simply go to sleep.”
Can a exercise routine be too repetitive or extreme, even when somebody has constructed up stamina and energy over time?
Dr Lakshay Bhaktiani (PT), head physiotherapy, PSRI Hospital, tells indianexpress.com, “Doing the identical motion repeatedly, comparable to 1000 ab reps, can pressure particular muscle teams and joints. Over time, this may result in overuse accidents, muscle imbalances, or burnout. The effectiveness of such high-volume repetition tends to decrease because the physique stops responding prefer it did initially. Even elite athletes profit from selection and moderation of their routines.”
What does it imply when the physique adapts to a selected train?
Dr Bhaktiani mentions that the muscle tissue and nervous system have change into environment friendly at performing that motion. In consequence, the train not stimulates the identical progress or energy positive factors. This is named a coaching plateau.
To keep away from this, he suggests commonly altering one’s routine “both by rising resistance, altering the variety of units and reps, incorporating totally different actions, or specializing in totally different muscle teams.” Cross-training and including flexibility, energy, and cardio components may help forestall accidents and keep general health progress.
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DISCLAIMER: This text is predicated on data from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.