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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.
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Incline Bench Press |
3 sets 15 reps |
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Decline Bench Press |
3 sets 15 reps |
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Dumbbell Fly |
2 sets 15 reps |
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Triceps Pushdown |
3 sets 15 reps |
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Triceps Kickback |
2 sets 15 reps |
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Single Dumbbell Row |
4 sets 15 reps |
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Lateral Pull Down |
2 sets 15 reps |
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Shrugs |
3 sets 15 reps |
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Dead Lift |
3 sets 15 reps |
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Crunches |
3 sets 15 reps |
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Leg Raises |
3 sets 15 reps |
|
Crunches |
3 sets 15 reps |
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Leg Raises |
3 sets 15 reps |
|
Jogging on Treadmill |
30-40 minutes |
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Squats |
4 sets 15 reps |
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Lunges |
2 sets 15 reps |
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Leg Press |
2 sets 15 reps |
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Leg Curls |
3 sets 15 reps |
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Standing Calf Raises |
3 sets 15 reps |
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Sitting Calf Raises |
3 sets 15 reps |
Day 5: Shoulders and Biceps Fitness Plan
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Overhead Press |
3 sets 15 reps |
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Side Lateral Raises |
4 sets 15 reps |
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Barbell Curls |
3 sets 15 reps |
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Dumbbell Curls (Alternate) |
2 sets 15 reps |
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Hammer Curls |
2 sets 15 reps |
Day 6: Cardio and Abs Fitness Routine
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Crunches |
3 sets 15 reps |
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Leg Raises |
3 sets 15 reps |
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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.
