Shah Rukh Khan’s trainer Prashant Sawant talks about King Khan being fit at 50
Lisa Antao (DNA; January 31, 2016)


Fit at 50
“SRK is fit even at 50 as his metabolic rate is good, he works out well and he’s like an athlete. He wants to look good and he’s dedicated towards his goal,” states his trainer.

Diet
“He is not a foodie so keeping track of what he eats is easy. He follows a high-protein, low-carb diet, and likes grilled chicken, tandoori chicken and salads, and doesn’t indulge in junk food. Even if he’s on vacation, he doesn’t let go of eating healthy,” adds Sawant.

Getting fit
Was SRK fitter when he was younger or is he fitter now? Hasn’t his age slowed him down a bit? “I’ve not seen a great difference in his fitness levels back then and now, his fitness levels have more or less been consistent. He was fit back when he was younger and he’s fit now as well. Age hasn’t affected his stamina,” declares Prashant. “I make him do lots of circuit training, high intensity workouts, cardio, etc. He works out for 45 minutes, usually four times a week but it can also go up to seven days a week depending on the look for his films,” adds Prashant.

Working out, six-pack abs and bonding with Aryan
The actor always listens to his trainer. As for his workouts, the 50-year-old begins with a warm-up, then the main workouts with chest workouts, using machines. He likes doing chest, back and ab workouts. Special strategic workouts are chalked out by Sawant, if SRK requires a six-pack for a particular movie. “And because he’s already fit and the base is already there, he doesn’t need to struggle to get six-pack abs,” says Prashant. There’s no fixed time during which SRK works out. Says Sawant, “His funda is simple: He likes to work-out when his mind is free, after he’s done shooting. Usually around 2 am to 3 am. He sleeps for about four to six hours, and that’s enough for him. SRK loves spending time with his kids, and since the age of two, Aryan has been hanging around in the gym while his father is working out. Now Aryan has grown up and wants to build a good body and so he too, has been training along with his dad since a year. This way, they get to spend quality time together.”

Upala KBR (September 11, 2014)


It took SRK six months!
Says Prashant, “There isn’t much difference between building six or eight-pack abs except more hard work. What is essential is right training and passion. People should build their body according to their lifestyle. I don’t have cheat days. Instead, I tell people to diet one day and eat normally the rest of the days. Anybody can get eight-pack abs if they work out as rigorously as Shah Rukh did with discipline, passion and the correct training. I’ve worked with him since Asoka. Training differs from person to how a person and their energy levels. It took Shah Rukh just six months to build his eight-pack abs. It would take a layman a year to do the same. Shah Rukh’s metabolic rate is high, post Chennai Express he underwent shoulder surgery. We started rehab training. Then he met with an accident, hurting his knee on the sets of Happy New Year. It took two-and-a-half months to recover. He couldn’t even lift one pound during that time.”

The SRK way
“SRK worked out for six months rigorously. He has great energy but he wasn’t sure if he could. He is shy about his body. SRK has an athletes body that is required for that. We have a picture of SRK with his six-pack abs in the gym and we both knew that we needed something better to replace that picture. He has always had faith in me and believes in what I ask him to do — whether it’s diets or workouts. He would always follow the new techniques, improvisations and workouts I would set for him. He never questions what I ask him to do. That bonding has helped us achieve impossible tasks. People are going to be shocked that at the age of 49, Shah Rukh has built this kind of body. He’s inspiring lots of people, especially those who are couch potatoes and setting examples for those with medical problems. He’s built this kind of body despite his injuries and is a trendsetter. If he can, anybody can. He has proved that if you’re passionate, determined and dedicated enough, you can. He has immense self-control. He always eats healthy food, is a light eater and isn’t fussy. He always eats the right portions and never overeats, even at parties and during festivals. He’s a true sportsperson — he’s played hockey, soccer in school.

Working it out
He’d work out five days a week for an hour and twenty minutes at 2 or 3 am. SRK is a true Night Rider. We did a combination of functional and strength training along with suspension and weight training. I got these special vibrating dumbbells for him. Other training methods included powerplay techniques which really helped his shoulder and also 10-min cardio. He’d do many stomach crunches. Every month and later, every 15 days, I’d change his workout routine.