A master of his craft, a pure method actor, and a performer beyond comparison—Aamir Khan has once again proved his dedication to his art. Known for releasing just one movie a year, yet commanding unprecedented anticipation among fans, Aamir’s commitment to his roles is unparalleled. In his latest film, “Dangal,” he portrays the well-known wrestler Mahavir Phogat, showcasing his journey from a young wrestler to an aging, pot-bellied yet strong-built father of teenage girls. Aamir admits he was concerned about the serious medical implications of such a radical physical transformation, but his determination led him to create magic once again.
Aamir Khan decided to gain weight first, as 80% of the film revolves around his character’s heavier physique. He believed that shooting these scenes later would leave him unmotivated to shed the extra kilos. While gaining weight allowed him to indulge in his favorite foods, he still had to maintain an intense workout routine, including bench presses and squats, to look like an older wrestler. Weighing around 97 kg, Aamir faced the challenge of exercising to achieve the desired wrestler’s physique.
The real challenge began when Aamir needed to lose weight, reducing his body fat from 38% to a fit 9%. He gave himself five months to transform into a younger version of a wrestler. Aiming for a physique similar to that of renowned wrestler Sushil Kumar, Aamir’s dedication to training was unwavering. However, he emphasized that diet plays the most crucial role in body transformation, stating, “It doesn’t matter how much you exercise – if your diet isn’t right, the results won’t show.”
Aamir believes a fit body depends on:
- Diet – 50%
- Workout – 25%
- Rest & Sleep – 25%
He emphasized the importance of getting eight hours of sleep for optimal results. To lose 22 kg in a short period, Aamir followed a calorie-restricted diet, consuming fewer calories than he burned. His nutritionist, Dr. Nikhil Dhurander, prescribed a diet ranging from 1800 to 2500 calories, with 8-10 small meals daily. Aamir stressed the importance of drinking 3-4 liters of water daily and getting sufficient sleep to maintain his metabolism.
Aamir’s Dangal Diet Routine:
- Breakfast: 25 gm of Upma with 100 gm papaya, followed by a protein shake and a tuna sandwich with a single slice of bread.
- Lunch: Rotis made from 30 gm of whole grains along with vegetables.
- Dinner: Foods including natural protein sources, such as fish (Aamir temporarily paused his vegan diet as advised by his trainers).
1. Smaller Meals
Aamir is known to plan his meals. He focuses on having smaller but regular meals to increase his metabolism rate. He prefers to keep all his meals balanced and in an equal time frame so they digest well. His smaller meals can include fruits or any dairy product.
2. Lots Of Fruits
Most of Aamir’s meals including his breakfast and snacks are full of fruits. His breakfast is full of just some egg whites and fruits, while his snack time between breakfast to lunch and lunch and dinner is all about wholesome fruits.
3. Diet Mantras
In an interview, Aamir Khan had shared some diet mantras that he regularly follows. The first is that your diet is more important than any sort of workout. He believes that if your diet isn’t planned then no amount of workout can bring a change.
To manage your cravings, Aamir Khan suggested a great tip and explained that if you are having a food temptation, push it by five minutes. “Have water if you are very tempted,” he said, and we think this hack is just perfect for anyone on a diet. He also added that if you are unable to control your cravings and are planning to break your diet, eat sensibly, and in controlled quantities. He believes that the quantity you are consuming is very important in whatever you eat.
Aamir khan physical trainers, Rakesh Udiyar and Rahul Bhatt, helped structure his gym workouts. To lose 22 kg in five months, Aamir began with a rigorous daily workout regimen:
- Weight Training: 1 hour
- Hiking: 3 hours
- Cycling: 2 hours
- Tennis: 1 hour
- Swimming: 1 hour
He slept for 10-12 hours during this period, losing around 2 kg each week. Aamir Khan found leg workouts, particularly squats, the toughest. Despite feeling exhausted, his passion and dedication pushed him to excel each day.
Aamir Khan’s transformation for “Dangal” is a testament to his commitment and dedication. It serves as an inspiration for millions of fans to push beyond their limits to achieve their goals. For a 51-year-old man to gain and lose 22 kg to portray a young wrestler is awe-inspiring. However, Aamir Khan advises that no one should undertake such intense training and diet plans without expert guidance.
