HRITHIK ROSHAN'S WORKOUTS AND DIET

HRITHIK ROSHAN'S WORKOUTS AND DIET

WHAT YOU NEED TO KNOW

HRITHIK ROSHAN'S Fitness and BODYBUILDING SECRETS
HRITHIK ROSHAN'Sworkouts routines
HRITHIK ROSHAN'S KRRISH 3 WORKOUTS


FOR Flawless Body

You have to hand it to Hritik. He has been gifted with a body that is of a rare kind in the first place. A body that could become a putty in a trainer's hands. Add to it, the determination and resolve he
has in ample measures.

HIS Exercises

But He is not really hung-up on exercises like some other folk who are bent upon having a body like his! Surprisingly, he does not work out daily. It is rather 4 or 5 days a week. He visits the gym at The Club, a popular gym at juhu. One hour each in the morning and evening is his exercise routine. He does work-outs that have emphasis on cardio. His shooting schedules may, however, come in the way.

No Let - Up at Any Time waste

He is so particular about exercises that when he travels, he takes a set of his exercise equipment with him. He fixes the equipment anywhere to a flat surface with the help of a vacuum press and starts his routine of exercises for biceps and legs . He also takes good old dumb bells.

Diet:

My dietary restrictions are few because I work out. Yet I avoid oily and fried food. I like Chinese food and Indian food, but hate milk and cannot have any milk product, except chocolate. I am not on any special diet because my exercise routine ensures that I stay fit.

Everyday, I have a special chocolate milk shake that is full of protein and recommended by my instructor. I have a heavy breakfast because I feel that's the most important meal of the day. My afternoon meal is mostly on the sets and an evening snack is optional.

Since I work late into the night, my dinner is either on the sets or I go out with friends to restaurants. I don't drink often but when I do it is Bacardi with Coke. I have a sweet tooth and love anything that has sugar but I am very careful about overindulging.

I'm very much into exercising but I love food too. I make the best eggs in the world - fabulous Spanish omelets and very good scrambled eggs but I can't give you my recipes. I haven't really cooked for two years but when I was in school I used to get ready early and then go into the kitchen and make my eggs.

But I do monitor my food habits. It's 90 per cent your diet that works and 10 per cent what you do. I eat very little oil, butter, ghee and fatty stuff. I balance my meals out - protein and carbohydrates and fats. I drink lots of water and stay away from alcohol and cigarettes. I believe nothing is bad in moderation but things like smoking and drinking are difficult to moderate.

Advice on building muscles:

Do a lot of cardio exercises. They help build muscles and are good for the heart. Do a lot of cycling and treadmill as far as possible. This way, you will have your thighs and arms in a great shape. Do crunches for the stomach. I do about 500 a day, but even if you do 200 a day it is enough to give you a washboard stomach. Swim or go jogging if you can about two days a week, it gives your body flexibility. And do not over exercise.

Recommended diet:

As I said I do not follow any particular diet routine. But there are a few suggestions. Cut down on oily and fried food and take a lot of fruits and vegetables, which have natural fibers in them. Take about six small meals a day, instead of two large ones. Drink loads of water; say about a liter a day, since it will help flush out toxins in your body. Once a week, do a food diet. Eat only fruits and those who like milk can have two glasses of buttermilk. Take a protein shake everyday, but consult your dietician or fitness instructor before you take them.

Top 11 fitness tricks for women

Joel Harper fitness tips for women: Turn your dream body into a reality

Achieving your dream physique doesn't mean slaving for hours in the gym. According to celebrity fitness guru Joel Harper, Dr. Oz's famed fitness expert and brand fitness expert for Promax, you can get the body of your dreams by doing the following high-rep body-weight exercises and putting his celebrity trainer tips to the test.

Top 11 exercises for women

"We are all really busy and don't have a lot of time," says Harper. "I am all for maximizing your results, but in order to do that you need to be efficient and work out properly. These 10 exercises turn your dream body into a reality."
1
Lying triceps press (tones the back of your arm)

Lie on your back with your knees bent and together, feet apart (pyramid position). Hold 2-pound dumbbells above your head and bring your elbows in line with your eyes. Bend your elbows, lowering the weights to the floor right above your head, then straighten your arms. Do 100 repetitions. Do not move your elbows the entire set.

Harper's tip: When this gets easy use a 3-lb. dumbbell,, but never more weight. To make it harder increase the reps to 125.
2
Oblique kick (works arms, hips and obliques)

Come onto your left side with your legs stacked at a 90-degree angle. With your left forearm on the ground and your right hand in a fist for support on the ground, lift your body off the ground and kick your right foot out as high as you can, looking straight ahead the entire time. Come back to the starting position and repeat for 25 repetitions. Then switch sides.

Harper's tip: To make this exercise harder, take your right hand off the ground and put it on your waist. Now in the "up" position, the only thing that is touching the ground is your forearm and the side of your left foot.
3
X abs (targets
entire core)

Lie on your back and put your hands on your shoulders in an X behind your head, with your legs in butterfly position. Lift your upper body 25 repetitions using your abs. Then hold and lift your lower body 25 repetitions, tapping the sides of your feet back down. Then do both simultaneously. Keep your core engaged the entire time.
4
Butterfly taps (works abs)

Sit up tall, knees bent and pointing out to the sides, feet on the floor in front of you with soles of your feet together. Place fingertips on the floor between your legs and lean back slightly until you feel your abs engage. Raise your left foot, then lower it and immediately raise your right foot. Continue, alternating your feet for 30 seconds. Then do both feet simultaneously for 30 seconds. Sit up straight and keep abs pulled in throughout movement.
5
Climber (challenges your entire body)

Stand with feet hip-width apart and hands in front of shoulders, elbows pointing down and palms facing away from you. Raise your right arm overhead as you lift right knee toward chest. Repeat on opposite side. Continue, alternating sides, for 2 minutes.
6
Tricep cooker (works triceps, legs, and core)

Sit with your knees bent and feet on floor, hands 6 inches behind your hips and your fingers facing towards you. Lift your hips and raise your right leg straight up. Bend only your elbows, lowering your butt toward the floor. Straighten your arms and repeat 25 times, then switch legs. Do 2 sets with each leg.

Harper's tip: To make it easier, keep both feet on the floor.
7
Concentration lunges (works lower body)

With your hands on your waist, step your left foot forward. Drop your right knee down to the mat. Now check your form: Your front knee should be right over your ankle, and your back knee and shoulder are in alignment with the same hip. Keep this alignment for the entire set. Do 100 lunges, then switch sides.

Harper's tip: Pull your stomach in the entire exercise and stand up ballerina-straight.
8
Superman twist (targets butt and core)

Lie face-down with legs extended and forehead on hands, fingers interlaced. Raise legs and chest, then rotate torso to the left. Keeping legs raised, rotate to the right and repeat. (If this is too challenging, keep legs on the floor.) Each set tap your elbow on the mat. Do 100 taps.
9
Donkey kicks (strengthens entire body with emphasis on quads)

Get on all fours with your hands under shoulders and knees under hips. With slightly bent elbows and a straight line from the top of your head to your tailbone, lift your knees 1 inch off the ground and bounce them 1 inch up and down 50 repetitions. Once you are good and warm, float your feet off the ground and kick them in the air like a donkey. Do 50 repetitions.

Harper's tip: While you're performing the exercise, think "floating," not pounding back down. Imagine you are jumping on a sheet of glass and don't want to break it.
10
Stretch: Crisscross reach (stretches back and hamstrings)

Sit up tall with legs extended in front of you, left ankle crossed over right. Extend arms at shoulder height in front of you, left hand on top of right. Bend forward from hips, reaching right hand toward right toes as you lower your chin toward your chest. Focus on pressing your lower back toward your knees. Take five deep inhales, then repeat on the opposite side.
11
Wrestling circles (works abs, obliques and quads)

Lie on your back and lace your hands behind your head with your thumbs on your neck (as sensors to make sure your neck remains relaxed). While lifting your shoulders up, simultaneously lift your legs and rock using your obliques; twist for 10 repetitions clockwise, then switch directions for 10 repetitions.

Harper's tip: While you're doing this exercise, remember it's for your abs, not your neck. Engage your abs instead of just pulling up with your head. Also, keep your elbows out of your line of vision throughout.

Celebrities Fitness Tips

What smart, exercise-loving, fiber-eating woman would think she could get a better body by doing what Hollywood types do? Me -- when I know the advice comes from a sane celebrity trainer who takes wellness seriously. (I also subscribe to dancer Martha Graham's theory that "You are unique, and if that is not fulfilled, something is lost.") Here, because a Fit Girl clearly is the new It Girl, the moves to make you your very best, all vetted by our in-house FITNESS gurus.

1. Ooze Confidence
Tyra, we love you because you strut with confidence. Banks's "SO WHAT!" campaign, which encourages women to embrace their bodies -- flaws and all -- shows that even supermodels can champion the beauty of being super-real.

2. Hit the Road Penelope Cruz gets her fitness outside. "Workouts aren't just about burning calories, they're about getting in shape for the things you love," says trainer Gunnar Peterson. For more ways to get fit without having to step foot in a gym, see our outdoor workouts feature.
Get Fit Without the Gym >>


3. Be a Fit Mom
To shape up for her upcoming movie, The Kingdom, Jennifer Garner did lots and lots of lunges with shoulder presses, says trainer Valerie Waters. In real life, toddler Violet stands in for some dumbbells.

4. Get on the Ball
Jessica Simpson uses one for wall squats, says trainer Harley Pasternak, keeping the ball behind her back to maintain proper form as she sculpts her legs and butt. For more stability ball moves, check out our insider's guide.
Stability Ball Workout >>


5. Build Strong Bones and Muscles
Trainer Joe Dowdell has actress Claire Danes hoist some hefty weights during her high-intensity workouts.

6. Swing into Action
Catherine Zeta-Jones hits the links for some R&R. If she forgoes the cart and carries her own clubs, she'll burn about 261 calories an hour.

7. Two-Step
Boxer Laila Ali says doing some fancy footwork on Dancing with the Stars required the same focus and intensity she finds in the ring. We say she looks amazing.

8. Focus on Yourself
"It's important to get out of your head and into your body," says trainer Gregory Joujon-Roche, who works with Avril Lavigne. "Do whatever feels good, because that's what it's really all about."

9. Log On for Success Share the same workout advice as Jennifer Aniston, J.Lo, and dozens more celebs at podfitness.com, which offers "trainer in your ear" programs from more than 75 experts on everything from weight loss to walking.

10. Train for the Finish Line
Singer Sheryl Crow regularly cross-trains with a combo of running and cycling. In addition to regular jogs, she's prepping for a 100-mile bike ride by cranking up the resistance on a stationary bike until she can barely pedal, then bringing it back down, says trainer Greg Bahnfleth.

11. Mix Things Up
"Every day should be something a little different when it comes to your workout routine," says trainer Michael George, who has worked with Reese Witherspoon, shown here, jogging. "Otherwise, your body gets bored and you stop seeing results."

12. Band Together
Julia Roberts stays in shape with do-anywhere resistance-band exercises from trainer Kathy Kaehler, including standing on the band for double biceps curls and front and lateral shoulder raises.

13. Run for a Cause
Meredith Vieira often participates in charity run/walks that help raise funds for everything from cancer to mental health. Want to join a fun run? Check out these options.
Run or walk for charity >>


14. Nix Boredom
Kate Hudson keeps fit by mixing things up. In addition to running, she takes Sheila Kelley's S Factor (pole dancing and striptease) classes regularly -- in 6-inch heels!

15. Ride On
Madonna should wear a helmet while she rides, but even so, cycling is a great way to cross-train, burning more than 500 calories an hour at a moderate pace and sculpting the abs, legs, and butt.

16. Shake It
Nikki Blonsky, just 18, loves dancing and adored training (hard!) for her role in the movie Hairspray. She told FITNESS that at one point, she was losing weight so quickly she had to drink protein shakes to stay at her character's size.

17. Be Fluid
"Drinking before and at frequent intervals during your workouts prevents dehydration, cramps, and overheating," says Pilates expert Daniel Loigerot, who works with Naomi Watts. For more hot-weather exercise tips, see our "Love Your Summer Workout" story.