If being fit is a natural endowment for many, remaining so and adding some muscle to it is tad difficult, feels celebrity fitness trainer Rohit Nair. For this he advocates consistency and need-specific training as well as changing dietary habits for a toned and functional physique.
In catering to a gamut of celebrities, Nair has found himself addressing varied requirements. “[Actors] want to gain muscle mass, and [actresses] hope to lose weight and acquire muscle definition. Nowadays, actors like to have a grip on action,” says Nair, who recently concluded designing a jail sequence for Ali Fazal’s upcoming series, Mirzapur 3.
Nair, a proponent of the MMA form of kickboxing, makes a case for its functional benefits. “It boosts one’s self-confidence, and is eventually a sport, which, when practiced dedicatedly, enables them to develop discipline.”
Nair, who is currently training comedian-actor Vir Das for a project, reveals, “He needs to add muscle mass before he starts shooting next year, which is why we have increased the amount of weight-lifting [sessions] in his routine, and have encouraged him to follow a high protein diet. This is also what we continue to do with Prateik Babbar, who has similar requirements.”
He admits that gaining muscle mass and tweaking the physique of individuals who are “generally fit” requires more effort. “And that’s precisely why consistency plays a crucial role. Often, we need to make workouts interactive [only so that actors] can stay motivated. We may blend weight-lifting and functional exercises. At times, I train them at the beach or encourage them to run outdoors.”
“If an actor needs to achieve a desired look in a short period of time, we adhere to push-ups, and leg movements, executing exercises with moderate weight, and pulling off as many repetitions as possible. Attention is paid to avoiding injuries, which can extend shooting schedules for a long time.”
While a fitness plan is specifically crafted to bring about desired results, Nair says both weight loss and weight gain can be achieved by following the same exercise plan. “It is the diet that must drastically change. If you burn 2,500 calories a day and hope to gain weight, you need to consume 3,000 calories. And if you want to lose weight, you should consume 2,000 calories. However, it’s important to consider where these calories are coming from. The fats you consume must be healthy fats, and the protein content needs to be higher than both carbs and fats. If you look at Boman Irani and John Abraham, they may weigh the same, but one will always hope to look like John,” he says while establishing the importance of a high-protein diet in building a muscular frame.
Nair asserts that the effort that goes into developing mobility is often overestimated. “Even if a person develops good mobility but doesn’t maintain it, they will be adversely affected. Similarly, if a person begins to work on it at a later stage in life, they can develop it, appreciably. So, combat training can be learned at any point in a person’s fitness journey.”