Farhan Akhtars’ Workout Routine for Sculpting 6 packs to Play Milkha Singh

Farhan Akhtars' Workout Routine for Sculpting 6 packs to Play Milkha SinghI’m a big fan of Farhan Akhtar and I enjoy watching his movies as I come out learning so many important lessons of life. These days I’m on 90 Days challenge to sculpt 6 packs,  its been 75 days and so far I can see 4 packs are coming out and I guess it’ll take 3 more months to see all 6 packs.

I came across this article of Farhan Akhtar on how he got 6 packs, I would like to share with you all as I find it very informative and motivational if you want to sculpt 6 packs for yourself.

2,500 AB CRUNCHES A DAY TO PLAY MILKHA (by Ankit Ajmera, The Times of India)

Farhan on how he managed to look like The Flying Sikh

Farhan Akhtar has come a long way from 2004, when he had just directed Lakshya, and would walk out of Mumbai’s Otters Club in exactly 15 minutes after a haphazard weight training session. “I was never fond of it,”he smiles.It was after he met trainer Samir Jaura that he realized he has an active metabolism, and his body is ectomorphic or lean.“If I don’t work out, I lose weight,” he says.

Bhaag Milkha Bhaag director Rakeysh Omprakash Mehra told Jaura to sculpt Akhtar’s body like Brad Pitt’s in Fight Club. “The idea was to get an athletic body, not the bulky Ghajini-type,”says Jaura.Akhtar started training in November 2011, beginning with a one-hour-a-day regimen, four days a week. It gradually went up to six hours a day,six days per week.Here,Farhan describes how he became Milkha Singh.

THE WORKOUT PLAN
I sport two looks in the film — the bulky soldier and the lean runner.I stand 5’9”tall and weigh 66 kilos. To bulk up, I had to gain an additional eight kilos. And later, I lost 10 kilos to weigh 64 kg for the second look.

WHAT IT TOOK:I had to first correct my sleeping pattern. No late-night parties. I was in bed by 10 pm and up by 5.30 am. I trained for two hours, three times a day.

ATHLETIC TRAINING: At 6.30 am, I’d start my athletic training with coach Melwyn Crasto at Priyadarshini Park in Mumbai. It involved one-and-a-half hours of sprints and flexibility exercises. Because running has a neuromuscular component, I was taught drills that break the monotony of running and help coordinate body movements. Referred to as the ABC of running, these drills isolated the phases of the gait cycle — knee lift, upper leg motion, and pushoff — and helped me become a near professional runner. The ‘A’s involve exercises that work on the knee drive, ‘B’s on leg extension and ‘C’s helped with pull through. When Milkha ran, his right hand would bend inwards. Crasto helped me get it right. By the end of each session, I would complete 12 sprints of 100 metres.

FUNCTIONAL TRAINING: After resting for six hours,it was time for functional training (working against gravity with your body weight;climbing up a rope or hanging from a height) and abdominal exercises for 1.5 hours. This ensured flexibility. I’d pack in 12 sets of ab crunches. One set included 200 repetitions, which means I did 2,500 repetitions in all.

WEIGHT TRAINING: At 6 pm, I’d spend two hours doing a combination of Hypertrophy Strength Training (HST) and Tabata. This was for the first six months. HST induces the fastest muscle growth over an extended period without the use of steroids. It involves increasing the load on muscles consistently with every session. This ups activity within a muscle cell, making it sensitive to incoming nutrients for repair. Every day, I’d work on my legs, back, then chest, shoulders,biceps and triceps.This was a 12-week programme. As the weights kept getting heavier, the reps decreased.

After three months, I moved to Tabata, a high intensity workout in which I had to pull off maximum repetitions in a given period. We combined two muscle groups every day — chest-biceps, back-triceps, and shoulders-legs. I did eight-10 sets (each lasting 90 seconds) per body part.

In the last six months, when I was supposed to slim down, I moved to endurance training with weights. We combined two muscle groups in a day and did 15 sets of 100 reps per body part. The weights remained consistent throughout all sets. I finished training in December 2012. I was left with just 5% body fat.

WHAT I ATE
I gave up rice, chapati and bread. Instead, I got my carbs from fruits and vegetables.

To bulk up for Look 1 (soldier), I was having 3,500 calories a day and five litres of water. My diet remained the same for Look 2 (runner),but the portions became smaller and I was down to 1800 calories.

I would have an omelette of six egg whites and mushrooms with orange juice for breakfast.The food was bland; I couldn’t have salt because the water retention would make me look puffy.Two hours later, I’d have a bowl of oatmeal with half a glass of skimmed milk.Half an hour later, I’d follow it up with naryal paani.

Lunch was sauted broccoli, asparagus, beans, baby cabbage and pak choy (250 gms) along with grilled chicken (150 gms),all made in olive oil.I’d have a protein shake after two hours. Berries were the only fruits I could eat as they are low in glycemic index and provide the right antioxidants. Every evening, I’d have a bowl of boiled chana or moong salad with cucumber,tomatoes and a low-calorie dressing.

Dinner was the same as lunch, but basa or salmon replaced the chicken. Before going to bed, I’d have a protein shake.

AND I CRAVED
I love ice cream and gulab jamuns. My only cheat while training was a big glass of Dilli lassi every 15 days.

I SUGGEST
You set a goal. It will push you towards what you want to achieve.

How To Get Motivated and Keep Moving Forward To Achieve Your Goals?

motivation - keep moving forward

Even the most motivated of us — you, me, Tony Robbins (Famous Motivational Speaker) — can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about making positive changes seems too difficult.

But it’s not hopeless: with some small steps, baby ones in fact, you can get started down the road to positive change.

Yes, I know, it seems impossible at times. You don’t feel like doing anything. I’ve been there, and in fact I still feel that way from time to time. You’re not alone. But I’ve learned a few ways to break out of a slump, and we’ll take a look at those today.

I would like to admit that many times myself get demotivated in my life t
o do anything, I feel all my life energy has drained, sometimes I struggle to motivate myself to exercise — and I would like to use that as an example of how to break out of the slump.

When I fall out of exercise, due to illness or laziness or injury or disruption from things going on in my life, it’s hard to get started again. I don’t even feel like thinking about it, sometimes. But I’ve always found a way to break out of that slump, and here are some things I’ve learned that have helped:

  1. One Goal. Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it sucks out all my energy and motivation. It’s probably the most common mistake that one can make: if you try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s simply not possible — I’ve tried it many times and always failed, I learnt this in last 5 months 13 days  like I tried to take –
    • Challenge of 6 packs in 90 days,
    • Solve Rubik’s Cube in 1 minute (my best time is 2.04 min),
    • Give one public speech every week (Toastmasters),
    • Read career book daily,
    • Improve reading speed to 1200 words per minute (So that I can read more books in less time),
    • Learn Bangla language in 90 days,
    • Learn Classical Bangla music,
    • Learn Guitar in 90 days,
    • Complete all the certifications of Digital marketing,
    • Write one blog post daily,
    • Start Wedding Photography,
    • Learn how to make investment and trading,
    • Read one book in 1 week,
    • Meditate daily,
    • Jog daily,
    • Practice Pranic healing daily and list goes on and on,
    • But You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal and my current goal is 6 packs in 90 days (I’ll share my journey of 6 Packs challenge in other blog post and what are the important lessons of life I learnt in this process).
  2. Find inspiration. Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, and best is watch motivational Youtube videos, I Google my goal, and read success stories.
  3. Get excited. This sounds obvious, but most people don’t think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. For me, I’ve learned that by talking to my friends about it, and to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.
  4. Build anticipation. This will sound hard, and many people will skip this tip. But it really works. It helped me quit many bad habits and unproductive daily patterns after many failed attempts (I’ll write about how to get out of your daily negative or unproductive patterns which is the main reason of why your life sucks in another mail). If you find inspiration and want to do a goal, don’t start right away. Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. And do some of the steps below. Because by delaying your start, you are building anticipation, and increasing your focus and energy for your goal. (Like before starting 6 packs challenge I was anticipating it for one whole month)
  5. Post your goal. Print out your goal in big words. Make your goal just a few words long, like a mantra (“Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a model with sexy abs, for example) also helps.
  6. Commit publicly. None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. For example, when I took 6 packs challenge I announced it in my office group mail and invited people to join and take this challenge with me, So that I couldn’t back down, and even though my motivation came and went, I stuck with it and it is still going on, I’m going GYM daily without any fail or excuse. Now, you don’t have to commit to your office group mail (My case was different as its a small company with family like culture), but you can do it with friends and family and close co-workers , and you can do it on your blog if you have one or post it on your Facebook wall. And hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so.
  7. Think about it daily. If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.
  8. Get support. It’s hard to accomplish something alone. When I decided to take challenge of 6 packs, I invited my friends and colleagues to take this challenge with me, many of them joined but later their motivation level dried off but there were few who actually stick to me, now I have one friend who daily goes Gym with me, he is like a great support to me, who motivates me to hit the gym floor daily without any fail, he encourages me to raise my level every day and try harder and harder till I finally get there. Find your support network, either in the real world or online, or both.
  9. Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back. In the meantime, read about your goal (see below), ask for help (see below), and do some of the other things listed here until your motivation comes back.
  10. Stick with it. Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.
  11. Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 5 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 5 minutes of exercise for one week. You may want to do more, but just stick to 5 minutes. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 pushups, and some jogging in place. Once you’ve done 5 minutes a day for a week, increase it to 10, and stick with that for a week. In a month, you’ll be doing 15-20. Want to wake up early? Don’t think about waking at 5 a.m. Instead, think about waking 10 minutes earlier for a week. That’s all. Once you’ve done that, wake 10 minutes earlier than that. Baby steps.
  12. Build on small successes. Again, if you start small for a week, you’re going to be successful. You can’t fail if you start with something ridiculously easy. Who can’t exercise for 5 minutes? (If that’s you, I apologize.) And you’ll feel successful, and good about yourself. Take that successful feeling and build on it, with another baby step. Add 2-3 minutes to your exercise routine, for example. With each step (and each step should last about a week), you will feel even more successful. Make each step really, really small, and you won’t fail. After a couple of months, your tiny steps will add up to a lot of progress and a lot of success.
  13. Read about it daily. When I lose motivation, I just read a book or blog about my goal. It inspires me and reinvigorates me. For some reason, reading helps motivate and focus you on whatever you’re reading about. So read about your goal every day, if you can, especially when you’re not feeling motivated.
  14. Call for help when your motivation ebbs. Having trouble? Ask for help. Email me. Join an online forum. Get a partner to join you. Call your mom. It doesn’t matter who, just tell them your problems, and talking about it will help. Ask them for advice. Ask them to help you overcome your slump. It works.
  15. Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run. The benefits of something will help energize you.
  16. Zap your negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try zapping those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Zap, “This is too hard!” and replace it with, “I can do this! If that wimp Rana can do it, so can I!” It sounds corny, but it works. Really.

 

*A Very Special Thanks to Leo Babauta for all his inspiration and motivation.
*Image Credits - taringa.net

Sharon Gayter – My New Running Inspiration :)

This 15th August (Independence day) morning when I was listening/watching patriotic songs in youtube in my friend’s home (as his TV was short circuited recently) I picked up the Telegraph newspaper and read about Sharon Gayter, my jaws dropped when I read that she won 222km ultra-marathon at altitude exceeding 14,000ft, where oxygen is low and that too when she is an asthmatic and 47 years old whose regular inhaler wouldn’t work at those height heights because of the pressure difference and not only she won but competing against the world’s best, she made it home in 37 hours and 34 minutes that is like running non-stop 5.8 Km per hour.

Last time when I got inspired was by Runner Keith Golke of Minneapolis who resembled as an icicle while jogging on the coldest day, he was fully covered with ice still it didn’t stopped him from going for his daily jog.

Keith Golke

What is La Ultra Marathon?

  • Event Name: La Ultra – The High
  • Terrain/Type: Mountain
  • Date: 11/08/2011
  • Start Time: 06:00
  • Venue: Khardung Village, Leh, India
  • Organised By: Back2Fitness
  • Race Website: www.thehigh.in.

La Ultra – The High is a super insane ultra marathon (222km with 60hr cut-off) held in the foothills of the Himalayas, India.

The High course crosses the highest motor-able pass (controversially*) in the world, i.e. Khardung La (17,700 ft, recorded by National Geographic to be at 18,380 ft) down to Leh an then up again to Tanglang La (17,583 ft), finishing at Morey Plains.

  • Highest point: Khardung La at 17,700 ft (5395 m)
  • Cumulative vertical ascent: 10,193 ft (3,107 m)
  • Cumulative vertical descent: 8,873 ft (2,704 m)
  • At 14,765 ft (4,500 m), The High’s average altitude, the partial pressure of oxygen is 40% less than at sea level
  • Temperatures between 104F(40C) to 21F(-6C)
  • Find more at [Link]

You may also like to read : La Ultra The High – prelude