John Abraham Workout, Body in Force

How to get a body like John Abraham?
John Abraham arguably, has the best body in Bollywood. In Force, John Abraham's disciplined workout regiment was more than apparent. You believed every bit of the raw bone breaking action by John as he flexed his rippling muscles

What was John Abraham's workout regimen for Force? Well he beefed his body for the past eight months till Force and now he has to return to his normal body size for his next project. John's trainer is Vinod Channa, who monitors his diet and gives him a varied degree of workout to do justice to all muscle groups.

John talks about how he shaped up for Force “I’ve grown up as a lean kid and I like the element of size. I weighed about 85-86 kilos before Force. I went up to 96 and now I weigh in at about 86. In terms of fitness, I can’t benchmark myself against anyone in this industry.”

John’s body type is ecto-mesomorph (long limbs, good endurance) and his diet and workouts  are planned as per his body type. His trainer Vinod says, “We had eight months to gain 8-10 kilos of muscle weight. I increased his carbohydrate and protein intake. You don’t need to put in more time working out if you practise the technique perfectly. Most people wrongly tend to put weight on joints, instead of the muscle.”

John Abraham's body building tips

The first thing that matters in body building is commitment. The actor says, " Working on the body is a full-time job. A high-end car requires high-end octane fuel. I’m a vegetarian but I ate egg whites and fish as my body, at 95 kg, needed 200 grams of proteins to stay alive.”

It’s fascinating when he talks about the difference between then and now. He says, “I consumed about 25-30 egg whites a day, now I eat about six-seven. I could do 1200 leg presses, now it’s about 500-600.

At one shot, I could do 150-200 push-ups very easily, now it’s about 80-90. The day I finished shooting for Force, I ate biryani that was meant for seven-eight people! Now my diet has dropped to a tenth of what I consumed during Force.” Vinod adds that when John would work out, he would stand on the weights to intensify their impact, astonishing the others at the gym.

John Abraham Body Before Force

Vinod says, “To get the body you desire, 60 per cent depends on the diet and 40 per cent on the workout.” John burnt 6000-7000 kilo-calories and so needed a high protein, high carb diet. Vinod ensured that John got his proper dose of multivitamins, proteins and supplements which, if ignored, result in side-effects like constipation and gas. “No steroids,” he says. They worked out for six-seven days a week for Force.

John Abraham used to work out two body parts a day. Chest and triceps one day; back, the next. It would be followed by shoulder and biceps and then legs, twice a week. The actor would run for 20-25 minutes after the workout. Four sets of each exercise with 10-12 reps each. Each body part had four-five variations.of the exercise.

John Abraham's workout after Force

It took one month for John to return to his original body weight and it was done in a systematic manner.  Now he works out 5 sessions a week. The weights have been reduced and the diet has been altered. Now it's down to four-six egg whites, protein is limited to two scoops and he stays away from the tempting stuff. Now read about Hrithik Roshan's body building tips

John Abraham's diet

- Oatmeal for breakfast
- 25-30 egg whites (12 in the morning, 6-7 for lunch, rest for dinner)
- 3-4 slices of steamed fish
- Pasta (for the carbs quotient)
- Whey proteins
- Salad (proteins)
- Bajra/ jowar/ nachni rotis (lunch/ dinner)

The taboo list for John are maida, rice, sweets and oil. It has been ages since he had an ice-cream!