Revealed – Secrets To John Abraham’s Enviable Body

Revealed – Secrets To John Abraham’s Enviable Body
Pompi Borah
Apr 3, 2018
Updated On May 16, 2019 18:24

Some like him as a supermodel and some are fans of his comic timing, either way, John Abraham is the heartthrob of Bollywood. Envied for his powerful and muscular body, he works hard to maintain his fitness level. He is not just a style icon but a true fitness icon too!John undergoes a strict workout regime under the guidance of his personal trainer – Vinod Channa. Too many young men and women, the idea of getting John-like perfect lean cuts and athletic physique is so tempting and possible to achieve if they put their heart and soul into it.

With the release of Parmanu right around the corner, we’re revealing John’s diet and fitness mantras that you can follow to lose weight and get back in shape.

John’s Food Secret

John has a heavy protein-rich breakfast with whites, nuts, fresh fruit juice and toast and keeps his lunch and dinner light. He eats lots of fresh fruits as snacks and prefers dinner before 9 P.M. All his meals are balanced such as proteins, complex carbohydrates, potassium, essential fatty acids and Omega 3 fatty acids. He follows a set pattern of meals daily and keeps refueling himself every 3-4 hours and makes sure to eat the right kind of food. One of the most important things he suggests to have a fit body is to have your meals on time. Take out time, stop what you are doing and enjoy your meals when you’re supposed to. In one of his video interviews, John shares that he hasn't touched aerated drinks for more than 20 years and has always been very particular about his diet. No cheat meals for him! He also shares that healthy eating is a way of life for him, but he also loves to binge Parsi food. 

John’s Workout Routine

Being a former model, John has always flaunted a ripped body which has been getting better with age. His workouts usually consist of two body parts a day. He follows an intense workout regime 6 day in a week and strongly believes that anyone can get in shape if they think clearly and follow a disciplined schedule. John also believes in properly warming up your body before every workout to avoid injuries. A balanced warm up and cool down helps during and after the workout.

Day 1 – Chest and Triceps

Incline Bench Press

3 sets 15 reps

Decline Bench Press

3 sets 15 reps

Dumbbell Fly

2 sets 15 reps

Triceps Pushdown

3 sets 15 reps

Triceps Kickback

2 sets 15 reps


Day 2: Back and Abs

Single Dumbbell Row

4 sets 15 reps

Lateral Pull Down

2 sets 15 reps

Shrugs

3 sets 15 reps

Dead Lift

3 sets 15 reps

Crunches

3 sets 15 reps

Leg Raises

3 sets 15 reps


Day 3: Cardio and Abs

Crunches

3 sets 15 reps

Leg Raises

3 sets 15 reps

Jogging on Treadmill

30-40 minutes


Day 4: Legs Workout Routine

Squats

4 sets 15 reps

Lunges

2 sets 15 reps

Leg Press

2 sets 15 reps

Leg Curls

3 sets 15 reps

Standing Calf Raises

3 sets 15 reps

Sitting Calf Raises

3 sets 15 reps

 

Day 5: Shoulders and Biceps Fitness Plan

Overhead Press

3 sets 15 reps

Side Lateral Raises

4 sets 15 reps

Barbell Curls

3 sets 15 reps

Dumbbell Curls (Alternate)

2 sets 15 reps

Hammer Curls

2 sets 15 reps


Day 6: Cardio and Abs Fitness Routine

Crunches

3 sets 15 reps

Leg Raises

3 sets 15 reps

Jogging on Treadmill

30-40 minutes


Day 7: Rest Day

According to John, good food, good exercise, and good sleep make a tripod stand that you need to lead a fit life. Without one, you tend to tumble. Exercise constantly or play a sport and do a lot of core workouts. He also emphasises on getting at least 7 hours of sleep every night to be active and energetic the next day. John leads a much-disciplined life with dedication and follows clean rituals of eating and working out to keep himself in shape.

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