How to Get a Body Like John Abraham
How to Get a Body Like John Abraham? You'll need to hit the gym every day for like 4 hours and a high-intensity workout should let you have a body like him in about a year. And yes you'd have to keep your diet in check majorly... you can add or subtract years if you can add or remove daily time you can spend in the gym. It would also depend on what your current figure is.
Who Is John Abraham?
John Abraham the handsome hunk of Bollywood, made his own place with his own luck. John entered in Bollywood industry with Mahesh Bhatt’s film ‘Jism’ and got the Filmfare award for best male debut in 2003. Then he did several films like Saaya, Paap, Aietbar, etc. but He got his first success breakthrough in his 2004’s release film ‘Dhoom’. He got much appreciation and awards including Filmfare Best negative performance in 2004 for his character of Kabir in Dhoom.
John always loved an image with the negative hero of Bollywood. Where he won many awards for his negative performances. He also did a much-acclaimed international film ‘Water’ by Deepa Mehta. This film made John’s image of a good actor. He also did very good performances in comedy films like ‘Garam Masala’, ‘Dostana’ etc. He became a magazine cover boy many times for his good-looking physique.
John Abraham Workout Plan
How to Get a Body Like John Abraham? Here is the John Abraham Workout plan to make a body like him.
Chest – Flat bench press, incline dumbbell press, decline pullover, cable cross over
Shoulder – barbell shoulder press, dumbbell Arnold press, dumbbell lateral raise, front raise,
Biceps – barbell curl, dumbbell alternate bicep curl, concentration curls,
Triceps – dumbbell tricep kickback, close grip bench press, cable pushdown,
Forearms – barbell wrist curl, palms down dumbbell wrist curl,
Back – Barbell deadlift, pull-ups, wide grip lat pull down, cable seated row, one-arm dumbbell row
Legs – Barbell front squat, leg press, seated leg curl, calf press, leg extension
Cardio – treadmill running & walking
Abs – Exercise ball reverse crunch, hanging leg raise, plank, leg raise.
John Abraham workout Schedule
John Abraham's workout schedule used to have two body parts a day. One big muscle followed by a small muscle. So for example, he would work out Chest and triceps one day, Shoulder and biceps, Back/lat one day, then legs twice a week. Each workout will contain 4 sets with 10-12 reps each. Each body part had 4 or 5 variations of the exercise.
After a workout, he would run 20-25 minutes. Not running actually, brisk walking speed. If your main goal is to bulk up, build muscle size, then you need to lift weights first and then do cardio at the end. You get a much better endurance training effect from running after lifting weights.
Only with proper guidance and discipline, your body will react to your changes. Only then it is ready for sculpting.
John Abraham Diet Plan
How to Get a Body Like John Abraham? John had both vegetarian and non-vegetarian foods in equal proportion. According to his goal, he had to take 200gms of protein intake daily. If you’re a pure veggie, check out our guide on the top 10 sources of veggie protein and also a list of fruits high on protein.
Apart from veggies and fruits, you can have a lot of egg whites and fish in your daily intake. They are some superior forms of protein. If you want some serious muscle mass, your daily intake should least have a minimum of 6-7 egg whites and a piece of fish, chicken breast, etc.
To hit the goal you desire, 60% depends on the diet and 40% on the workout. For John, burns 4000 to 5000 calories per day and consumes a lot of high protein and carbs intake. Along with that, he has taken multi vitamin tablets and protein supplements. No STEROIDS. With this diet, protein supplements, multi vitamins to recover muscle, and a good amount of sleep along with 6 days workout schedule can help you achieve your goal easily.
John Abraham Workout Diet Chart
Pre-workout – Carb intake. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs), and one apple.
Post-workout – 6-7 egg whites with a protein shake.
Morning breaks – Pasta (for the carbs quotient, Whey proteins, Salad)
Lunch – rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd, and a carrot
Evening breaks – 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya
Dinner – Bajra/ jowar/ nachni rotis.
No carbs intake after 5 pm. Dinner before 9 pm.
Overall, John’s diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.
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