John Abraham is one in every of the fittest actors around. even if he's thirty-nine years recent, he hardly appearance the age and will offer the younger ton a run their cash. not like alternative actors United Nations agency controlled childhood fleshiness (Sonam, Arjun and Kareena Kapoor), John has perpetually been the natural somatotype United Nations agency compete soccer and basketball in his youth. he's a individual – a habitus that gains or loses weight quickly. This makes it easier for them to change state or pile on the muscles compared to ectomorphs and endomorphism.
According to his trainer Vinod Channa, “People born with his body
type are the athletic type. Even if they do few exercises or not exactly
accurate forms of exercise, they get results quickly.” His workouts
usually consist of two body parts a day – chest and triceps on day one,
back and abs on day 2, lower body on day 3 and cardio on all other days.
According to sources, the actor takes his fitness regime very
seriously and works out two to three hours every day to workout, even
during shoots. A body like his doesn’t come about without tremendous
hard work. For example for the movie Force, he needed to gain weight and
bulk up and he did this by completely changing his regime to load up on
proteins and carbs and piled on an extra 10 kg of muscle which he lost
after the movie.
Here’s a table of a number of his favorite exercises that facilitate target numerous body elements
| Body Part | Exercises | Sets | Repetition count |
| Chest | Bench press – horizontal, incline and decline |
3 each | 15,15,12 (Increasing weight) |
| Dumbbell fly | 2 | 15,15 | |
| Triceps | Push down (on machine) | 3 | 15,15,12 |
| Dumbbell triceps | 2 | 15,15 | |
| Dumbbell triceps kickback | 2 | 15,15 | |
| Back | Bend over barbell | 4 | 15,15,15,15 |
| One hand dumbbell row | 2 | 15,15 | |
| Lat pull down | 2 | 15,15 | |
| Dead lift | 3 | 15,15,15 | |
| Collar | Shrugs | 3 | 15,15,15 |
| Abdomen | Crunches and leg raises | 3 each | 15,15,15 |
| Lower body | Squats | 4 | 15,15,15,15 |
Along with this he’d also do around 30 min of cardio everyday which would include running, jogging, kick-boxing etc.
The workout however is only half the battle and it’s what we eat that
makes all the difference. His diet consists of six meals a day. Each
meal has carbohydrates (to gain weight), protein and a small amount of
fibre. Though John is a vegetarian he still eats egg whites and fish for
protein which are essential for muscle repair. To beef up for the movie
Force he went on a high protein diet. His sources of protein
include soya, sprouts, milk, pulses, whey protein shakes, steamed fish
and egg whites.
His daily meal routine
| Time | Food |
| 8 am | Black coffee/green tea, four egg whites/1 potato/sweet potato/corn/wheat flakes/brown bread and one apple |
| 10:30 am | Whey protein with milk or water |
| 1 pm | Boiled or grilled fish with roti or brown bread. Sprouts, sabji, dal, curd and a carrot |
| 4 pm | Black coffee/green tea, four egg whites, mashed potato, apple, orange, sweet lime or papaya |
| 7 pm | Whey protein with milk or water |
| 10 pm | Boiled or grilled fish/ Egg (scrambled or omelette) with roti or 2-3 whole wheat bread slices |
The actor steadfastly abstains from maida products, sweets,
oily food and rice. He is also opposed to steroids or growth hormones
that are popular among some bodybuilders as they usually have calamitous
side-effects. John’s regime not only gives us insight into the effort
and determination that goes into an admirable physique but also proves
that anyone can achieve it if they are willing to be diligent and
motivated.
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