Aamir Khan Workout And Diet

Actor
Born: 1965

Mohammed Aamir Khan was born in Bombay, India. He always preferred sports to studies, played tennis competitively and became a state-level champion. Khan first appeared on screen as a child in minor roles, but his parents were not keen on him taking acting up as a career. He joined a theater group in secret at age 16 and worked backstage for a year before making his debut on stage. Other plays followed, and after graduating from high school, Khan went to work as an assistant director and actor. His career was slow to take off, but he eventually found success and became one of the most popular actors in Indian film. ‘Mr. Perfectionist’ Khan has received many accolades, including 9 Filmfare Awards and 4 National Film Awards, as well as a Padma Shri and a Padam Bhushan given to him by the government of India for his contribution to the film industry. His talk show addresses social issues like poverty, education, and abuse. He has several relatives in the Hindi film industry, including Nasir Hussain and Abul Kalam Azad and Imran Khan. In 2013, Khan was listed on Time magazine’s 100 Most Influential People, and he regularly appears on The 500 Most Influential Muslims. Khan has a limited social media presence. He is married to director Kiran Rao and has 3 children, 2 through his previous marriage to Reena Dutta. He is 5 feet, 5 inches tall and weighs about 160 lbs.

Known For:

Aamir Khan’s Diet

Summary

Khan eats a balanced diet which is divvied up pretty evenly amongst protein, fat, and carbs. He prefers to have 6 smaller meals rather than a few big ones. He sticks with healthy natural foods, particularly fresh fruit and veg. He likes vegan foods, but he still eats some meat, fish in particular. He does not eat dairy products. He also avoids carbs after 8 pm, but he will eat them earlier in the day. He drinks plenty of water, and likes it with a splash of lime.

Estimated Macros

  • Low Carbs 15% 15%
  • Mid-High Protein 30% 30%
  • High Fat 55% 55%

Diet Details

Eat Clean

Khan’s secret to healthy living is pretty standard: eat fresh, natural foods. He has taken a shine to vegan foods, and always opts for organic when it’s available.

Stay Lean

To keep his energy up, Khan prefers to have several mini-meals throughout the day.

Sweet Pre-Workout

Khan will often snack on an apple or a banana before hitting the gym.

Water Is Your Best Friend

Khan makes a point to drink plenty of water throughout the day. One of his secrets to reducing muscle soreness is adding a squeeze of lime juice.

Ethnic Faves

Unsurprisingly, Khan loves Indian classics like biryanis, a savory mix of rice and meat.

Not a Model Vegan

Khan says that while he loves vegan foods, he doesn’t follow the diet exclusively. His dietician has even ordered him to eat high-quality protein for 3 months, in the form of fish.

What to Eat

R

Organic Foods

R

Eggs

R

Egg Whites

R

Vegetables

R

High Quality Animal Protein

R

Fish

R

Legumes

R

Olive Oil

R

Apples

R

Bananas

R

Fresh Fruit

R

Whole Grains

R

Buttermilk

R

Green Tea

R

Water

R

Lime Juice

What to Avoid

Q

Dairy (except buttermilk)

Q

Carbs After 8 pm

Q

Processed Food

Q

Artificial Ingredients

Q

Chemical Additives

{

Khan on His Food of Choice

‘I enjoy the vegan food I eat now.’

{

Khan on His Preferred Diet

‘I…like to eat organic food.’

{

Khan on His Favorite Indian Dishes

‘I am fond of biryanis and Shahi Rogan Josh.’

{

Khan on Why He Must Eat Animal Protein

‘I need to lose fat and retain muscle.’

{

Khan on Veganism

‘I’m not a model vegan…I feel it’s just a much more healthy way of life.’

Aamir Khan’s Workout Routine

Weekly Routine

Always Active

Khan always preferred sport to school work. He played high-level tennis as a teen.

Mr. Perfectionist

Khan is known for his commitment and dedication to his roles. For Ghajini, he worked out 3 hours a day for over a year to create the ‘perfect’ physique.

Patience Is a Virtue

Khan recommends to anyone picking up a new health regimen to be consistent and patient, and that nothing happens overnight.

Mega Daily Dose

Khan does not fool around when it comes to looking the part. He works out every weekday, for up to 7 hours.

Classic Split

To get in shape for Ghajini, Khan followed a tried and true split routine, focusing on 1 body part for each day of the week.

Recovery Matters

Khan knows the value of rest, and allows his body plenty of time to recover so it responds better to training.

Exercise Style

Z

An Aamir Khan Ghajini Routine

Chest & Arms
Do 10-12 reps x 4 sets of each of the following:
Barbell bench press
Incline barbell bench press
Decline barbell bench press
Dumbbell flyes
Dumbbell pullovers
Cable press downs
Triceps extensions
Single-arm triceps extensions
Triceps clips

Shoulders
Do 10-15 reps x 4 sets of each of the following:
Dumbbell press
Front shoulder press
Bent over shoulder raise
Dumbbell shrugs
Lateral dumbbell raise
Military barbell press

Back & Biceps
Do 10-15 reps x 4 sets of the following:
Lat pull down
Cable seated row
Single-arm dumbbell row
T-bar row
Lateral dumbbell curl
Preacher curl
Concentration curl
Barbell curl
Wrist curl

Abs
Do 10-15 reps x 4 sets of the following:
Seated leg tucks
Back extensions
Vertical bench crunches
Hanging leg raises
Crunches on stability ball
Crossover crunches
Seated knee-ups

Legs
Do 10-15 reps x 4 sets of the following:
Barbell squats
Barbell lunges
Leg press machine
Leg curl machine
Standing calf raises
Seated toe raises

Sat & Sun
Rest

{

Khan on Badminton

‘Badminton is like ballet dancing. It requires a lot of control, strength, mind play and measured movement.

{

Khan on his Intensive Fat-loss Program

‘I was working out in different forms for 6-7 hours a day.’

{

Khan on What He Did During Those Long Days of Working Out

‘I was doing trekking, I was doing biking, tennis, swimming, weight training…I was only sleeping, eating and working out.’

Aamir Khan’s Supplements

Khan isn’t dishing on any supplements he’s currently taking, so below are options that can benefit anyone following a similar diet plan.

vitamin B12

vitamin B12

Vegans, like Khan, should take special care to cover their nutritional bases, which includes getting enough vitamin B12, essential for a healthy nervous system.

Get it here

Vitamin D

Vitamin D

Vitamin D is another important nutrient that runs low in many people, whether or not you follow a plant-based diet.

Get it here

Calcium

Calcium

Calcium can also be hard to get in a dairy-free diet, making it another good option for vegans to maintain strong bones and muscles.

Get it here

Omega 3 Fish Oil

Omega-3s

Omega-3s combat inflammation and protect against cancer, and a vegan source of omega-3s is algae oil.

Get it here

Zinc

Zinc

Zinc is also difficult to find in plant sources, and it is essential for metabolism and good immune response.

Get it here

Iodine

Iodine

Iodine is essential for metabolism through proper thyroid function, and vegans tend to run low in this nutrient.

Get it here

Multivitamin

multivitamin

A multivitamin is never a bad choice, and a vegan pro-tein shake can help fill you up while building muscle and reducing recovery time.

Get it here

Aamir Khan’s Lifestyle

Sleep Is Key

Khan understands the value of rest, and strives to get 8 hours of sleep every night.

Under Pressure

Khan’s family had a lot of financial problems when he was growing up, and he was often at risk of being expelled from school due to non-payment of fees.

Nice Digs

Khan lives in a 5,000 sq. ft. apartment facing the sea in Bandra West, Mumbai. it took him about 6 months to designed the space with the help of interior designer Anuradha Parikh. Khan also owns a secluded bungalow in the hill station of Panchgani. 

Proponent of Change

Bollywood is sometimes criticized for perpetuating negative stereotypes, in particular toward women. Khan started his talk show as a way to try to discuss social ills openly to create positive change.

{

Khan on Success vs Failure

‘I give my failures as much importance as my successes.’

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Khan on Talking About Tough Topics

‘Our society covers these problems with a veil. All I want is an open discussion.’

{

Khan on His Religion

‘I am more spiritual than religious; besides, I’m not a fanatic.’

{

Khan on His Activism

‘I’m attempting to change the way people look at things and feel about things.’

{

Khan on Women

‘I like strong women [like] my first wife Reena, my second wife Kiran…I don’t want to bring them down to “women” or “men.” I like people who are strong.’

Recommended Products

Lagaan
Lagaan
Ghajini
Ghajini
3 idiot
3 Idiots
Stability ball
Stability ball
Dumbbells
Dumbbells
Barbells
Barbells
Workout bench
Workout bench

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