Monthly Archives: May 2015

King of Six Packs in Bollywood: Prashant Sawant celebrity trainer talks about Shah Rukh Khan, the common man & all things fitness

He was Bollywood’s answer to 6 packs for the number one super star of Bollywood, Shah Rukh Khan.  Today, he has transformed Shah Rukh’s 49 year old body to an 8 pack of abs, trains the new heart throb of Bollywood Varun Dhawan and helps our own Singham Ajay Devgn maintain his buffed up look. How does Bollywood’s top stars stay so fit through age? Read on to find out from the trainer himself., Prashant Sawant.

Tell us how you got into training Bollywood celebrities. Your background includes working hard to get where you are. Tell us how you broke into Bollywood ? I worked at a gym in Bandra and used to train there. Eventually, one day Shah Rukh Khan happened to drop by at our gym and I trained him. He liked my way of training and we got along. He then asked me to accompany him on shoots and that got us started and paved my way into Bollywood.

Prashant training Shah Rukh Khan

Prashant training Shah Rukh Khan

A common busy man who has a good percentage of body fat, works 8-9 hours a day, has a family and travels for work. How can the common man as such go from unfit to fit ? What can they do to go from fit to 6 pack? (In general as everyone is different and custom. Please give a week’s specific workout and sample diet) A Six pack is the ultimate level of fitness, first start from going from unfit to fit and then strive your way to a six pack. Six packs are visible when your body fat is around 6-7% Fitness requires minor to major steps depending on your current status of fitness. A healthy diet and increased physical activity are the key to getting fit. I suggest you start with baby steps: start taking the staircase instead of the elevator, walk a stop to your work, move in the office whenever possible, do stuff on your own rather than ordering someone to do it for you. You can also start with the basic home workout , I also have the 8 minute workout planned which you can easily incorporate in your daily life.  

Shah Rukh Khan was with you a few years back for his film Om Shanti Om (2008) and achieved a six pack. Last year he achieved even better (an 8 pack) for his film Happy New Year. This is impressive for someone very close to 50. What do you think is the change in him between his OSO days and HNY training? What sets him Apart to get this done at this age without “photo shop” as was speculated? Do you incorporate any yoga or Pilates ? Is cardio important? When we trained for “Om Shanti Om: it was something new for us, as SRK was very hesitant in showing off his body so that was something holding us back When we trained for HNY we knew exactly what we were looking for as we had to set a benchmark from Om Shanti Om and the goal was to get a better body than the previous one. We strategically planned his workout and even after all his injuries we kept it consistent and worked towards it. The diet too was planned to help him achieve the look. We only do hardcore weight training, functional training coupled with cardio.

Left: Shah Rukh Khan for Om Shaanti Om; Right: Shah Rukh Khan Happy New Year

Left: Shah Rukh Khan for Om Shanti Om; Right: Shah Rukh Khan Happy New Year

Varun Dhawan is the new kid on the block. We all know he is hard working and works out early morning. What is his diet chart that makes him have flat abs? Does he do any yoga or Pilates ? Varun follows his workout and diet very religiously and that’s the key of his flat abs and chiseled body. He also does a lot of dancing so yoga or pilates is not really a part of his regime. His diet keeps changing depending on his physical activity and also the kind of look he wants.

Varun Dhawan training with Prashant

Varun Dhawan training with Prashant

Mostly we keep his meals in a predetermined ratio of carb, protein and fat depending on his needs. For example:

Breakfast : its more energy dense to help him kick start his day eggs and oats or bread along with a glass of juice SnackWe make sure that the protein isn’t compensated so as to not lose the muscle mass green tea + a fruit + protein shake/bar

Lunch: it’s a whole meal chicken and brown rice /quinoa along with vegetables

Snack: some essential fats along with protein to accompany protein shake with flaxseeds

Dinner: high protein low in carb to keep the hunger pangs away to avoid late night binging chicken/fish and salad and vegetables.

What is the difference in training a Varun in his 20s and a Srk or Ajay in their late 40s? What do you do differently between the two ages? (It’s harder with age) Age is no bar to achieve fitness; the determination and dedication is what matters. I plan the workout personally for my clients and I see no equal results. VARUN is more energetic but SRK and AJAY DEVGAN are no less; so it all depends on the kind of workout and diet you do to achieve your goal and how dedicated you are.

Ajay Devgn still very fit in his late 40s

Ajay Devgn still very fit in his late 40s

Both Ajay Devgn and Shah Rukh Khan are self-admitted chain smokers. How does this impact training? I have been training them for years and frankly (though I don’t recommend smoking due to its obvious health hazards) neither of them haven given me a reason to complain given their physique and the results needed

What do you think about these new fad cleanses? There are the smoothie cleanses, aloe Vera cleanses, lemonade detoxes where you eat very little and survive on different liquids and supplements. Do they help? You need to have a holistic approach to health. Correct nutrition involves eating adequate and healthy; the fad cleanses may work for some and it may not for others but it isn’t something that you can rely on for achieving fitness and the long term goals you have set for yourself. Proper workout, diet and supplementation is what will help you in the long run.

Sonal Chauhan at Body Sculptor Gym, Juhu

Sonal Chauhan at Body Sculptor Gym, Juhu

Becoming Vegan is more and more popular now. Can you become muscular and get a six pack on a natural no meat/no eggs /no protein shakes diet? Yes, you definitely can, but it make take time. . Also with the now available vegan protein supplements and the natural permissible protein, you can achieve the look you desire. A correct workout too is a must along with the diet.

I know as a woman, for me, my stomach fat is the biggest issue. How do you target this? Can you drink alcohol and still get results ? So you train any woman celebrities in Bollywood ? How do they achieve results (give sample diet please) The metabolic rate is different in every individual, also the testosterone level is low in women but with correct eating and a proper workout you too can achieve flat abs. You just have to follow the rule of correct eating and a proper workout to reduce the fat If you indulge in alcohol you have to make sure you compensate for the additional calories and workout accordingly We’ve trained PRIYANKA CHOPRA for her film “Mary Kom” where she trained to be a boxer and also ALIA BHATT, SHRADHHA KAPOOR AND SONAL CHAUHAN. They too follow the same rule of diet and workout to achieve the look

Bollywood actress and model Sonal Chauhan

Bollywood actress and model Sonal Chauhan

Priyank Chopra working out for her boxer look in Mary Kom

Priyank Chopra working out for her boxer look in Mary Kom

What celebrity in Bollywood would you like to train if you could and why? I’d like to train everyone. Whom ever needs my help I’ll be happy to cater to them.

SRK iwith Prashant

SRK with Prashant

If you had to pick one strength training exercise that is the most effective what would that be and why? No specific exercise is more effective than the other, it’s just the combination of various exercises depending on which body part you are working on that will help you. Well, there you have it. The secret to the common man’s flat abs revealed by Prashant Sawant. Now if we can all just follow the routine and diet! For more information on Prashant, please visit his web site for his gym Body Sculptor: http://bodysculptor.in/ Thank you for such a candid interview Prashant!