Aamir Khan Workout Routine

Aamir Khan is an Indian film actor, director and producer.
He is the recipient of numerous awards, including four National Film Awards and seven Film fare Awards. He was honored by the Government of India with the Padma Shriin 2003 and the Padma Bhushan in 2010.
It took Aamir Khan almost 13 months with Aamir Khan’s workout routine of 3 hours everyday to build that muscular physique. The main reason for his achievement is proper workout and diet.
According to him the three most important things in Fitness are a healthy balanced diet, exercise and rest.
Calculate how many calories you spend per day, calculate how many calories you need in order to lose weight or gain weight. If you spend around 2000 calories per day, then eat your food which amounts to 1800 calories in 24 hours. The calories that you intake must be divided into fat, carbohydrate and protein.
Aamir Khan is well guided by nutrition and the diet chart which is to be followed is prescribed according to his health condition. Each person diet chart may differ according to the body condition. He/she needs to check health by doctor before prescribing a diet. This is because; in case you may have health issues like heart problems, diabetes, thyroid, and cholesterol, high BP or anything else you may face problem later.
If you don’t follow proper diet no matter how hard you workout you will not get the results that you want.


About Aamir Khan

  • Born Name :- Mohammed Aamir Hussain Khan 
  • Born :- 14 March 1965 Mumbai, Maharashtra, India
  • Home & Address :- Hill View Apartments, Bandra West, Mumbai
  • Nickname :- Mr. Perfectionist, The Choco Boy
  • Occupation :- Actor, producer, director
  • Spouse :- Reena Dutta (married 1986, divorced 2002) , Kiran Rao (2005, present )
  • Children :- (3) Junaid Khan (Son) , Ira Khan (Daughter) , Azad Rao Khan (Son)
  • Parent :- Tahir Hussain (Father), Zeenat Hussain  (Mother), Shahnaz Hussain  (Step-Mother)
  • Relatives :- Faisal Khan (brother), Nikhat Khan (sister) , Nasir Hussain (uncle) , Imran Khan (cousin nephew)
  • Best Friend :- Salman Khan
  • School :- J.B. Petit School, Mumbai , St. Anne’s High School, Bandra, Mumbai , Bombay Scottish School, Mahim, Mumbai
  • Zodiac sign/Sun sign :- Pisces
  • Religion :- Islam
  • Nationality :- Indian
  • Debut Movie(as child) :- Yaadon Ki Baaraat (1973)
  • Debut Movie (as adult) :- Holi (1984)
  • Hobbies :- Listening old music, Watching cricket, Doing social work
  • Favorite Food :- Mughlai & Baked Chicken
  • Favorite Actor :- Dilip Kumar, Om Puri, Leonardo Di Caprio and Daniel Day-Lewis 
  • Favorite Actress :- Waheeda Rehman, Geeta Bali and Madhubala
  • Favorite Film :- Pyaasa (1957, starring Guru Dutt)
  • Favorite Sports :- Tennis, Cricket
  • Favorite Color :- Black
  • Cars Collection :- Mercedes Benz S600, Bentley Continental, Rolls Royce Ghost Phantom, Land Rover Range Rover SUV, BMW 6 series and many more


Body Measurements

  • Build :- Athletic
  • Height :- 5 ft 5 in or 165 cm
  • Weight :- 73 kg or 161 pounds
  • Chest :- 42 Inches
  • Waist :- 30 Inches
  • Biceps :- 15 Inches
  • Neck Size :- 14 inches
  • Eye Color :- Black
  • Hair Color :- Black

Diet

Aamir Khan highly recommends a visit to qualified dietitian before taking up a diet plan as a professional can customize a better diet plan for you based on your health status.

Aamir Khan clearly mentioned in his blog that no one should blindly follow his diet or workout plan.

He says that he has lost weight while eating at interval of everyone hour.
Aamir takes a balance diet which comprises vegetarian and non vegetarian food.
He eats fruits like banana, apple or sweet potatoes before exercises as it helps in maintaining energy levels throughout exercise session.
He consumes at least 3-4 liters of water every day and drinks lemon water in between workouts. Lemon water reduces excess acid and prevent soreness and stiffness of muscles during workouts.
He used to have several small meals in day as this practice enhances the metabolism rate of body and burn out the calories.
He suggests not to take carbs after 8 PM.
Give your body proper rest. If you don’t rest your body , it will not respond no matter how hard you train.

Breakfast 
  • Green tea with muesli 
  • Egg whites 
  • Fruits

Morning Snack 

  • Fruits 
  • Vegetable juices

Lunch

  • Dal, roti made up of three grain (wheat, jwar, bajara) flour
  • Sabzi (cooked in ground nut oil) 
  • Curd

Evening snack 

  • Tea
  • Rusk  or nuts or cheese cube

Dinner 

  • Grilled chicken or boiled vegetables 
  • Fish
ROUTINE


Day 1 (Monday) – Chest and Triceps
Day 2 (Tuesday) – Shoulders
Day 3 (Wednesday) – Back and Biceps
Day 4 (Thursday) – Abs
Day 5 (Friday) – Legs
Day 6 (Saturday) – Rest
Day 7 (Sunday) – Rest


Workout Routine

Day 1 ( Chest and Triceps )

Chest

  1. Barbell bench press ( 4 sets of 10-12 reps )

  2. Incline barbell bench press ( 4 sets of 10-12 reps )

  3. Decline barbell bench press ( 4 sets of 10-12 reps )

  4. Dumbbell fly ( 4 sets of 15 reps )

  5. Dumbbell pullover ( 4 sets of 10-15 reps )

Triceps

  1. Cable press down ( 4 sets of 10-12 reps )

  2. Triceps extension ( 4 sets of 10-12 reps )

  3. One arm triceps extension ( 4 sets of 8-12 reps )


DAY 2 ( Shoulders )

  1. Dumbbell press ( 4 sets of 12-15 reps )

  2. Front shoulder press ( 4 sets of 10-12 reps )

  3. Bent over shoulder raise ( 4 sets of 10-12 reps )

  4. Dumbbell shrug ( 4 sets of 12 reps )

  5. Lateral dumbbell raise ( 4 sets of 12-25 reps )

  6. Military barbell press ( 4 sets of 12-15 reps )


DAY 3 ( Back and Biceps )

Back

  1. Lat Pull down ( 4 sets of 12-15 reps )

  2. Cable seated row ( 4 sets of 12-15 reps )

  3. One arm dumbbell row (  4 sets of 10-12 reps )

  4. T-bar row ( 4 sets of 10-15 reps )

Biceps

  1. Incline dumbbell curls ( 4 sets of 12-15 reps )

  2. Preacher curls ( 4 sets of 12-15 reps )

  3. Concentration curls ( 4 sets of 12-15 reps )

  4. Barbell curls ( 4 sets of 12-15 reps )


DAY 4 (  Abs )

  1. Seated leg tucks ( 4 sets of 12-15 reps )

  2. Back extension ( 4 sets of 10-12 reps )

  3. Vertical bench crunches ( 4 sets of 10-12 reps )

  4. Hanging leg raises ( 4 sets of 12-15 reps )

  5. Crunches with stability ball ( 4 sets of 12-15 reps )

  6. Crossover crunches ( 4 sets of 12-15 reps )

  7. Seated knee up ( 4 sets of 10-12 reps )


DAY 5 ( Legs )

  1. Barbell squats ( 4 sets of 12-15 reps )

  2. Barbell lunges ( 4 sets of 10-12 reps )

  3. Leg press machine ( 4 sets of 10-15 reps )

  4. Leg curl machine ( 4 sets of 10-15 reps )

  5. Standing calf raises ( 4 sets of 12-15 reps )

  6. Seated calf raise ( 4 sets of 12-15 reps )









Quote :
I do what I feel is right. I am not scared to walk on the new path and take risk.

– Aamir Khan



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s