Aamir Khan’s Extreme Transformation

Aamir Khan’s Extreme Transformation

Pompi Borah 06 March, 2018 Updated on : 17 Jan 2023

Aamir Khan – Bollywood’s very own perfectionist displays repeatedly his dedication and commitment. With every character, Aamir has shown the world that he can go through extreme body transformations to portray a character in a movie. Achieving an athletic and lean body needs patience, hard work, and determination. However, his transformation for Dangal to play Mahavir Phogat was too extreme, even by his own standards.

He gained 28 kilos in 5 months to portray this character and his journey there and back is not one for the fainthearted. To portray Mahavir Phogat, he transformed from a 97-kilo weighing wrestler to a six-pack sporting sportsperson. After gaining 28 kilos, he lost all that weight to play his onscreen character.

Aamir Khan’s transformation will give you major fitness goals.

Diet Plan of Aamir Khan

Diet Plan of Aamir Khan

For Aamir, a healthy lifestyle consists of exercise, balanced diet and health, and adequate rest. He believes that a balanced diet is one-third fat, one-third carbohydrates and one-third protein. For Dangal, Aamir followed a balanced diet. He ate whole eggs for Breakfast, green leafy vegetables with meat for Lunch and grilled meat with salad for Dinner. In between his main meals, he would munch on nuts and protein shakes – especially before a workout and would make sure to drink at least 3-4 liters of water.

  Early Morning

  1 whole egg omelet with onions, tomato, coriander, and   green chili


  Protein shake


  Fresh fruit (no banana)


  Poha with onions, tomato, coriander, and green chilies


  Bread with Tuna


  Green vegetables with rice, dal, skimmed curd, and    chapati


  Fresh fruit (no banana)


  Bread with Tuna or Roasted Chicken


  Salad with grilled meat


Workout Routine of Aamir Khan

Workout Routine of Aamir Khan

Aamir worked out for more than 6 hours of physical activity which included cycling, trekking and tennis which made him lose 30 kilos. He made sure to get 10-12 hours of sleep a day. His training included a proper warm up and cool down, and some intensive circuit training and core exercises. Post this he would do weight training. He made sure to focus on one aspect of his body each day.

Chest (Monday)

  • Bench press
  • Incline Dumbbell press
  • Decline press
  • Dumbbell fly
  • Dumbbell pullover

Shoulder (Tuesday)

  • Military Press
  • Front Shoulder Press
  • Seated Dumbbell Press
  • Shoulder Press
  • Bent Over Lateral Raise
  • Upright Row

aamir khan workout

Back (Wednesday)

  • T-bar row
  • Seated cable row
  • Lat pull down the front
  • Fronted Chin up
  • One arm dumbbell row
  • Deadlift (thicken up your traps)

Biceps (Thursday)

  • Barbell curls
  • Dumbbell curls
  • Preacher curls
  • Concentration curls
  • Wrist curl
  • Reverse curl

Triceps (Friday)

  • Short grip triceps press
  • Rope pull down
  • Cable Lying Triceps Extension
  • Dumbbell kickbacks
  • Dips behind the back

Leg (Saturday)

  • Squat
  • Lunges
  • Leg press
  • Leg curl
  • Leg extension
  • Seated toe raises for calves

Rest day (Sunday)

Aamir leads a much-disciplined life with dedication and follows clean rituals of eating and working out to keep himself in shape.Indeed, transforming your body for every new role is no mean feat, and that's probably why (amongst other reasons) this superstar has quite the fan following.Here's wishing the versatile actor even greater success!