When Farhan Akhtar pulled off a sprint chase in Bhaag Milkha Bhaag, Hrithik Roshan flexed his brawny muscles in Bang Bang, Priyanka Chopra took endurance to a new level in Mary Kom, and when Rani Mukerjee battled the evil fearlessly with stunts that can put men to shame, there was one person working behind the scenes– Samir Jaura. Sculpting some of the best in the industry, he is a popular name in the film and fitness industry.
Narrating an interesting incident, Samir told TOI Health & Fitness, “I made Farhan follow a gruesome workout routine during the shoot of Bhaag Milkha Bhaag. I used to train him six times a day during the shoot, where the workouts were broken into three sessions. Since he trains with me even off movie sets, I had strictly told him not to see me at least for 2 weeks after the shoot ended. But he called me the next morning while I was still sleeping, asking me to join him for training. I told him he will go insane if he doesn’t let his body rest but he didn’t budge. Even on regular days, our training sessions are quite varied and intense. They involve strength, endurance, kick boxing, TRX and much more. That’s the dedication that trainers want.”
Diet essentials
Despite knowing much about workouts, most people are clueless about nutrition. Going on a diet doesn’t mean starving; it means having balanced food, which is the right mix of carbs, protein and fat. “People mostly don’t know how much to eat. It’s not calculated and that’s why they don’t see the desired results. If you are working out strenuously, you must have 6-8 meals per day,” adds Samir.
He shares a sample full-day meal plan:
45 minutes prior to workout: Sweet potatoes
After workout: Oatmeal/ egg whites, multi-grain toast, juice
Pre-lunch: Protein shake/ fruit
Lunch: Chicken salad, brown rice/quinoa
Pre-evening: Chick pea salad/ quinoa salad/ khus khus salad
Dinner: Fish/Tuna/ tofu/ Dal
Others: Ensure multi-vitamin pills, low salt intake and water should be measured and taken.
Gym mistakes
Talking about the fitness fad, Samir is disturbed by the gym pattern where people blindly follow someone else, not knowing the workout that suits their body type. “Look around in a gym and you will find almost everyone following one pattern. They seem to have been caught up in the body building zone. The same people who have bulky biceps and triceps are the ones who cannot even run for 10 minutes on the treadmill. Not only that, they train in very bad form.”
He lists below three biggest mistakes people make in the gym:
Rushing through benchpress: I see a lot of people bouncing the bar on their chest while doing a benchpress and then pushing it away. The decline and rise velocity is the same. The right way to do a benchpress is to bring the bar close to your chest slowly, because this is what leads to muscle stimulation. People usually don’t focus on the speed and just concentrate on finishing it fast.
Not stretching enough: I see people enter the gym and rush to the machines. They don’t stretch enough. What they don’t realize is that the body needs to prepare itself before getting into a machine workout.
Incessant chatter: I have seen that many people spend 3 hours in the gym but mostly they are busy chatting with the trainers and other members. They concentrate less on the workout and more on catching up with people. And when they leave the gym, they leave with a feeling that they have spent three hours in the gym. It’s better for people to spend 45 minutes in the gym but focus on working out instead of chatting.
Ask Samir about the most fascinating gym equipment and he says, “I work on Kinesis Station, which is a category equipment that works only with cables. This is a zero injury equipment and is a three dimension machine. It enables you to do everything from strength training to functional training. I recommend it to everyone in the gym.”
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