Bollywood stars often undergo significant physical transformations to convincingly portray characters that demand a specific look or physique.
This process comprises careful planning and execution in terms of diet, weight training, and personal commitment.
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How do actors prepare for a role physically?
1. Balanced diet
The secret behind the change is customized meal plans: actors consult nutritionists on diet plans customized to their requirements—whether it is to bulk, shred, or just maintain energy levels during heavy workouts.
What are the changes they do?
Protein-oriented: A protein-rich diet is generally recommended for muscle development and recovery.
Carbohydrate Control: Carbohydrates vary according to the training phase of the actor—more for energy at times of heavy workouts, less at times of fat loss.
Real Life Examples
Shahid Kapoor transformed his body for Kabir Singh, focusing on strength and weight training to achieve a muscular yet lean physique.
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Or Hrithik Roshan and Aamir Khan say a lot when it comes to disciplined meal plans when prepping for roles that include bulking up or cutting down.
2. Weight Training
Strength training:
Weightlifting remains an important tool in the process of gaining muscle mass and toning the body.
Celebrities normally spend hours in the gym doing workouts for specific muscle groups.
Routine Changes
Both the intensity and the regimen are adapted according to the role.
For example, Salman Khan did very hardcore training for Sultan, working out up to four hours a day to develop the biceps needed to play that role .
Body Sculpting:
Actually, weight training doesn’t only define muscles, but it also gives the final definition of an actor’s strength and sculpted appearance on screen.
They look very shredded on camera, which is definitely eye-pleasing.
3. Gaining or Losing Weight
It’s not always about muscle; sometimes actors have to gain or lose weight according to the need.
So how do they do it?
When Gaining Weight:
Some roles require the actor to pack on a little weight, especially if the character happens to be bigger or more bulky.
This involves consuming more calories but with proper proportions of protein, carbs, and fats so that most of the weight added is lean muscle.
Aamir Khan’s Transformation for Dangal:
Aamir had drastically increased his weight to act in Dangal.
He was on a diet of calories to bulk up and gained almost 25 kg in a few months.
After the complete first part of Dangal, while depicting a middle-aged man, he loses the extra kilos for his character’s younger version towards the end of the film.
When Losing Weight:
Usually, weight loss is required for characters whose role requires a leaner figure or a more toned body.
The following actions are generally part of this process: calorie restriction, increased cardio, and loss of fat while maintaining muscle mass.
Hrithik Roshan Transformation for War:
Hrithik’s transformation for War is the template for the process of losing fat and gaining muscles at the same time.
He lost fat to have a lean and athletic body and grew muscles to play his action-hero role. To shape himself into being the best fit, Roshan took to strict dieting and exercising that included a combination of cardio, weight training, and core work.
4. Personal Dedication
Lifestyle Change: More than just doing workouts, actors have to change their day-to-day lifestyle with what their roles would demand.
Diet and Sleep: They need a proper sleep routine and also have to avoid temptations like junk food and social distractions.
Mindset Switch: Actors go into the skin of their characters by forming the lifestyle of the character they represent to make it real.
This often requires a stricter regime and a complete dedication to physical transformation.
5. Team with Experts
Trainers and Coaches: The actors avail themselves of personal trainers who design workout plans and ensure that muscle growth is achieved while preventing injuries.
Nutritionist: They are involved in ensuring the right fuel to the actor’s body through diet adjustments relative to progress in the physical transformation.
Specialized Training: For roles that require a specific capability (such as fighting in action scenes), actors train and rehearse with coaches on techniques of fighting, stunts, or other specialized physical activities.
Examples:
Hrithik Roshan’s trainer Samir Jaura had him lose fat and give definition to the muscles that were required for certain movie roles like War.
6. Psychological Commitment
Physical transformation is as mentally draining as it is physically exhausting.
Hence, the actors really need to be mentally tough because sometimes it’s not about physical but mental strength.
Sports Psychologists : Some actors consult with psychologists in order to strengthen their mental reaffirmation through extremely grueling phases of training.
7.Actresses Transformations
Physical Changes for Diverse Roles:
Just like their male counterparts, actresses in Bollywood also go through significant physical changes for demanding roles.
These transformations often involve gaining or losing weight, building muscle, or enhancing certain features to portray specific characters.
And They are pretty similar to the male leads.
For Example –
Bhumi Pednekar for Dum Laga Ke Haisha
Bhumi Pednekar’s transformation in Dum Laga Ke Haisha is particularly noteworthy.
She gained weight for her role in Dum Laga Ke Haisha, where she portrayed a plus-size woman, requiring her to put on over 20 kg.
However, for her role in Toilet: Ek Prem Katha, Pednekar lost the weight she had gained earlier, showcasing her versatility and dedication to her roles.
Conclusion
Bollywood actors undertake physically strenuous roles that go well beyond breaking a sweat at the gym.
It is a complete program comprising a balanced diet, an intense training regimen, alterations in everyday life, working closely with professionals, and great personal commitment.
These actors push their bodies to the extreme, making their physical transformation believable and compelling, thus ensuring that their on-screen performances are unforgettable.