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Hrithik Roshan Workout: Kris Gethin Transforms Bollywood Star

Hrithik Roshan Workout: Kris Gethin Transforms Bollywood Star

A lush, celebrity lifestyle left Hrithik Roshan with a blown-out back, a bulging gut, a tobacco habit and serious desire to change. Enter Kris Gethin, the hero’s hero.

Movie stars in India make American celebrities seem like B-list busts. The lifestyle is fun and exciting, but it took its toll on Hrithik Roshan, the action star from Mumbai. Instructional supply met muscular demand when the Sheru Classic Asian Grand Prix came to Mumbai, along with the best bodybuilders and trainers in the world. There, Roshan met his new mentor Kris Gethin. Kris introduced Hrithik to nutrition with taste and helped him fit back into his superhero costume for Krrish II!

The physical transformation was remarkable, but Gethin's guidance struck Hrithik at an elemental level. He realized the flaws in his life are prevalent in the subcontinent cultures. He has vowed to change the way India eats.

What caused you to first seek out Kris Gethin?

It's the initiative I had to take. I had to make a change in my life. I was living off the myth of being the fittest guy, because that is what I've become symbolic for in my country, in my news, my career.

The past year has taken its toll on my time and my state of mind. I just let myself go. I eventually ended up with a double slipped disc in my back. I was lying supine on my bed for months and feeding off all the love of my family in the form of brownies and cupcakes, chocolate and all that. Everyone kept sending it because I was sick.

Eventually, when I got up, I had a 36-1/2-inch waist. I was suffering from blood pressure, high and low: one day high, one day low.

I didn't know what was going on. I am slated to begin my father's movie, in which I play a superhero. It's part II in a series. I called for my superhero jacket, the Krrish Jacket and I couldn't get that on. I couldn't get it on and I was like, 'I'm not meant to play this right now. I'm not the guy who is worthy enough to play a superhero. I need to get myself worthy enough. I need to make a change.'

That's when I decided to search for help. I was smoking 3 packs a day. I have been smoking for the last 2 1/2 years now; everything was just going the wrong way. I knew that if I don't put a stop to it now, it's going to take over my life. That's going to be my downfall.

I searched the whole world for help. I went on the net. I Googled. I spoke to friends, and fortunately for me, there was the Sheru Classic, being held in Mumbai (9-25-11). A lot of the major bodybuilders came, and Kris [Gethin] himself was down here. Through all the feedback I got, his name was the only name that kept popping up in every conversation.

I understood that he must be good, and I got a hold of his book. I read his book. I was very impressed. I saw some potential there. Also perhaps it was a sign from God that his name was Kris and I was training for Krrish, which is the name of my people's hero. I figured we might as well try this out.

The rest is history. He came down here. He didn't know from Adam who I was, and neither did he care. All he cared about was if I was committed enough before he came down to Mumbai. Once he was satisfied, that was it, that's how we joined.

With Kris Gethin leading the charge, Hrithik Roshan dropped 6 inches from his waist in 10 short weeks.

When you first sat down with him, what did you tell him your goals were? Did you just want to lose the gut you developed, or did you actually want to get big and superhero-esque? What was the program?

I'd done that before in my life. I'd gotten into the best shape. I'd go back to all the wrong ways, eating chocolates and letting myself go. I knew that this wasn't just getting into shape for a character. This was something I wanted; it had to be a lifestyle change. It had to be something that would last me all my life. That's what I told [Kris].

My mission is to make a lifestyle change. I want to wake-up every morning of my life and feel healthy, feel like I want to live, feel like my body is serving me well and I am serving it well.

You do a lot of your own stunts in your movies. Did you guys emphasize functional training as well as muscle-building techniques?

We incorporated a lot of CrossFit sessions because I have to be in athletic condition, which will also help me from getting injured. We've incorporated a lot of CrossFit, along with the weight training. A lot of cardio work, CrossFit and weight training.

What do you get when you combine a day at the beach with a walk in the park? This.

You've had some difficulties with back and knee injuries, perhaps from your stunt work in the past. Was it tricky to navigate and work around that stuff?

I'm all damaged goods here. Just put me back piece by piece. I've just completed my transformation and I look at myself and I am amazed that something like this is possible. It was a 12-week transformation, but we completed it in 10 weeks.

I'm just amazed at the possibilities of the human body, and how easy it was. There was no sacrifice. Everything just flowed. I was loving my meals. They were nutritious as well as tasty. I don't think I can go back to normal (if I can say normal) kind of food again, where it's just about taste and not about nutrition. There's a double delicate, with the taste as well as the nutrition and it is all great food.

I'm eager and almost desperate to make people aware of what all is possible. People need to get educated where all this is concerned. There's just this scarcity of information. People are just lost and here is the best help that exists on the planet. I am living proof of that.

I think the notion that healthy eating is unappetizing is such a misnomer; it tastes much better than what you're used to.

It's such a misnomer; it's so sad. I wouldn't have wanted to believe that 12 weeks ago. I wouldn't have believed it until I tasted the food and actually was made to go do this. Right now it is a revelation. What were we doing? What were we thinking? Now I look at people when I pass the supermarket. I look at the food and I look at what people are buying and there are healthy options all around. And they were around in my pre-transformation days. I didn't know about them. I didn't know about the concoctions that were possible.

Can you give a few examples of the kind of meals you started eating once Kris changed your diet around? Maybe a sample breakfast, lunch and dinner that was healthy for you?

There were a lot of changes in the plan as we saw my body progress. It mainly consisted of about 100 grams of meat, there were some fibrous carbs, like broccoli, sprouts and spinach, a cup of rice or pasta, some really great flavoring. That made up my staple foods for the day. But, now that the transformation is over and I can go back, because I'm not dieting anymore; the world is open to me.

I'm having pancakes with sugar-free syrup, which is made with a protein powder. It's the best-tasting pancake in the world. I'm having the banana split with protein powder and yogurt. The possibilities and the list are really long. There are meatballs with ketchup if I want to do that.

There are all kinds of things, pasta, rice; I'm having seven egg whites with two yolks and two slices of toast. Does this sound like the type of person who is on a diet? No. Anyone can survive on this. It's amazing.

Walden Farms Sugar Free Syrup

Of course, I did go through a week or two of deprivation, which was necessary because I had to diet down to get the kind of look I wanted. We went that way for two weeks, but now that it's over ... it never gets over. This is for life.

I'm going to stay on my nutrition, depending on the way I want to go. I have the control now. It's really an empowering feeling.

Do you have any of the stats? How much did you lose?

After 10 weeks training with Kris Gethin
Hrithik went from a 36 1/2-inch waist to
30 inches. He lost 10 kilos, or about
22 pounds.

"When people look at my picture, they think
I look bigger now. The illusion makes me
look like The Hulk."

You took some supplements. Did that help you, give you an extra edge?

I think everything Kris told me helped. I just followed his instructions and waited for the results. There was a lot of protein powders and glutamine, multivitamins, but there was nothing more than the stock vitamins athletes take.

You won't be working with Kris [Gethin] indefinitely. Do you feel like you've mastered it enough that you can now take those lessons and continue the path you've chosen for yourself?

Yes, I can, though right now I'm not going to let Kris go. I'm making him stay back for 10 more weeks. We're getting on to another transformation, a muscle-building transformation. My after picture turns into my before picture.

I feel very empowered already to take over the reins of my own nutrition plan and share it. Of course, Kris will always be there.

Despite being a movie star, you were headed down a pretty unhealthy path recently. Looking back, in 10 weeks you really changed the entire trajectory of your life, your body. What would you say to other people who think they can't do it or that it's going to take forever? What words of encouragement might you offer?

That's just because they have not been educated. They don't have the information or have not seen the examples. Whatever examples they've seen seem so far away. You see it in a book or you see pictures and you don't really connect with it as much as you would if it was your brother or your friend who had gone through that.

I have the power now. I have the platform. My fans feel real close to me. I'm hoping that when I propagate this and I tell them, try to educate them, they will listen to me and realize this is far too easy.

We've been living in a kind of Matrix with all the subsidized foods and the fast-food culture. We just got lost. The youth needs to really be re-conditioned, re-wired about what is good, what is bad and what is possible. That's the only way to help at least my country get healthier.

If you're not in the athletic world and you're just one of the guys out there, you just eat what you're fed. You have no control. You have no education.

I feel responsible now. I feel it's my duty to educate people.

Hrithik's Nutrition Plan

During the transformation he undertook with Kris Gethin, Hrithik changed his nutrition plan weekly, sometimes daily, based on his condition and body weight.

Gethin also took heed of Hrithik's blood type and insulin sensitivity. There were recurring themes, though.

Hrithik's protein came from:

His complex carbs mostly came in the form of:

Carbohydrates:

Hrithik's Supplement Schedule

Hrithik's pre- and post-workout shakes were prepared with Myofusion, mixed with walnuts or oats in a SmartShaker. He also whipped up protein shakes on shoots when he didn't have time for a meal.

Before Cardio:

Hrithik's Training Regimen

Hrithik performed 20 minutes of cardio after breakfast and again after working out in the evening. He chose from among swimming, beach walking, running, Crossfit and various cardiovascular machines.

The following workouts are representative of Hrithik's training split:

Day 1: Chest, Back and Calves
Day 2: Legs
  • Leg Press Leg Press

    Leg Press

    4-5 warm up sets of 10-12 reps
    3 working sets of 10-12 reps
  • Seated Leg Tucks Seated Leg Tucks

    Seated Leg Tucks

    2 warm up sets of 15 reps
    3 working sets of 12-15 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    2 warm up sets of 15 reps
    3 working sets of 12-15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    2 warm up sets of 15-20 reps
    2 working sets of 15-20 reps
  • Hack Squat Hack Squat

    Hack Squat

    2 warm up sets of 15-20 reps
    3 working sets of 20-30 reps
Day 3: Rest
Day 4: Shoulders, Abs and Calves
Day 5: Arms






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About The Author

Before joining Bodybuilding.com, Jeff O'Connell was executive writer at Men's Health and editor-in-chief at Muscle & Fitness.

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hunkhrishi

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hunkhrishi

plz post Hrithik's workout pattern........
i wud like to follow that.............

Jan 16, 2012 6:32pm | report
 
TheFinite

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TheFinite

Its not going to happen, hrithik is a movie star, he used his move star money to get a movie star workout. A bystander like you and I cant ever get that workout. losing six dress sizes in ten weeks? come on.
Just stick with a workout for six months and you WILL look like that duder.

Jan 20, 2012 12:19pm | report
Kaged Muscle

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Kaged Muscle

Dont let your own insecurity and barriers win. Money doesnt get you a body like this, determination, support and relentless intensity does - I have seen it 1000's of times right here on BodySpace. Check out the transformations that my "bystanders" had over 10 years ago - http://www.bodybuilding.com/fun/krisgethin_guide3.htm
My application and recommendations have changed drastically since then, so of course, the transformation will get better. Just check out my personal transformations and those on Transformation of The Week for proof.

Feb 4, 2012 4:35am | report
KiNGACE

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KiNGACE

KRIS GETHIN is the "HERO'S HERO", HRITHIK is a hero only in movies but in real life its KRIS GETHIN !!!

Feb 5, 2012 10:12pm | report
zuber21886

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zuber21886

obviously money is never a factor for building a good body and a healthy life all you need is commitment and hard work. Kris's plans are available to everybody and i am following and getting good results.

Mar 7, 2012 7:08am | report
yamaniac

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yamaniac

@TheFinite

You are wrong mate, you don't need a lot of money to get a great body... Just try the Kris Gethins 12 week workout and I am sure, you will definitely see results.. Heck I have.. And I cant thank BB.com enough that I met chris. Kris has changed my life.. I had a waist 38.5 now down to 30! Neither do I have enough money or neither am I a movie celebrity. Just a common man.

Sep 4, 2012 10:06pm | report
kask924

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kask924

They did post it along with everything he is taking in supplementation and when. The supplements and diet make an enormous difference in physique. I lose fat just by adjusting my diet to exclude sugar and processed carbohydrate and I get incredibly lean. I keep the muscle on by simply increasing the protein intake. I don't like to eat that much food so supplements are a major part of my diet. I have lost 10 pounds in a a few weeks by simply adjusting my diet.

Apr 23, 2013 10:36pm | report
kickzz

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kickzz

KRIS is real hero.... he dedicated his precious time... preparing programs and dedicated his whole life to the bodybuilding.... we all should hats off to him...........

Dec 24, 2013 12:09am | report
marcabrett

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marcabrett

Bro following Hrithik's workout plan wont help you much because if you really want to have a great physique you need to figure out your own workout plan which would suit you...You could take help of a personal trainer which would be best..Never follow someone else is workout plan because every individual has a different level of potentiality.

Apr 16, 2014 7:39pm | report
KrishnaAhire

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KrishnaAhire

Did not you read above "The following workouts are representative of Hrithik's training split:"
this from the Hrithik's workout.

Nov 27, 2014 1:59am | report
spartanftw

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spartanftw

yes plz post his wokrout

Jan 16, 2012 8:34pm | report
 
DevilsDouble

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DevilsDouble

shredded

Jan 16, 2012 8:35pm | report
 
DevilsDouble

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DevilsDouble

shredded

Jan 16, 2012 8:39pm | report
 
iprefernot

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iprefernot

cough cough anavar cough cough cough

Jan 16, 2012 9:25pm | report
 
yunesbb

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yunesbb

hehehehe thats true !

Jan 18, 2012 5:36am | report
Horanasty

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Horanasty

Celebs usually use Clenbuterol... Granted he worked his *** off but that was def Clen. I dont bash though no magic pill you still gotta put in the work

Jan 18, 2012 10:10am | report
EliteNinja

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EliteNinja

cough cough iprefernot is a jealous BIAATCH cough cough cough

May 16, 2013 5:15am | report
carlj7887

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carlj7887

................

No doubt they work hard (or hardly) and might have ridiculous schedules.

BUT

All these celebs with wonderful transformation have enough monetary resources at their disposal...

Hrithik has a chef who travels with him throughout and makes sure that not even 1gm of carbs exceeds in his diet....

His trainer (Satya or Kris) travel with him too......

I've been slogging my a** in the gym since past 1 year but.....

I hope Kris is reading this....

Kris,
Buddy,

I cant afford a master trainer like you.....but will be obliged if you can pass on some free advices....I really need it....

Jan 17, 2012 2:53am | report
 
Smokedduck

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Smokedduck

Go under find a plan.....Kris has actually 2, 12 week transformation guides. The one i am doing theres actually a daily video to watch with the workout for the day that Kris does himself with you. A supplement guide, a nutrition guide (he takes you shopping in the video), you can print out your work out or just watch it and write it down to take to the gym.
Toughest work out ive done from any trainer and in the first 2 weeks down 10lbs and seeing major results in mirror! I wish i could thank him personally!

Jan 17, 2012 3:05am | report
abinash2076

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abinash2076

krish please advice us your workout routine,which is to be followed by me n ma gym mate.m hitting d gym from past 5 yr n have a good body but not as hritk.plz advice me n help me out 4 proper supplementation n workout .abinash.......

Jan 17, 2012 5:20am | report
sbrooke

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sbrooke

I agree with Smokedduck above. On bb.com look for the Kris Gethin 12 week trainer. I am starting week three and am already starting to see a change.

It comes with daily videos from Kris to help keep you focused. Also has his diet plan which is simple enough for even someone like me to follow.

Wishing you all success!

Jan 17, 2012 8:39am | report
OfMiceAndBen

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OfMiceAndBen

Carlj7887 and abinash2076 here is the trainer Smokedduck and sbrooke are referring to. This is the type of routine Kris uses and what he recommends to his clients. I hear it is not for the feint of heart, but I've never heard anyone say they've regretted trying it.

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

Jan 17, 2012 11:00am | report
zuber21886

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zuber21886

on his 12 week program he has explained everything and give lots of advice follow that

Mar 7, 2012 7:17am | report
kspvibhor

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kspvibhor

Just post up your daily workout regime so that we can figure out how much you actually are working out..
Be precise in giving details like rest time between warm up and workout..
Try to be honest with yourself..
And one thing..
Hrithik worked as an assistant director with his father for 5 years where he slept, bathed , ate entirely with the crew , not enjoying a lavish lifestyle like his father .
Nor did he begin training with kris from initial years ..
After around 7- 8 years of ' real work ' , he is now a superstar .. I believe he has earned at least a chef for himself!!

Jul 9, 2013 11:56am | report
admirza

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admirza

I'm very surprised that Hrithik smoked and ate all that junk...as for the food he is absolutely right. South Asian foods a generally overcooked, high fat, high carb and low in nutrition with traces of protein.
Life style change is a must for us. Me and my wife are the weirdos of the family because we eat things like grilled vegetables and meats without a pile of rice or a bunch of bread.
The good thing is I learned it all here on BB.com without paying a single dime. Chris's programs are also available here for free. But, it took me years to fine tune everything according my body.

Jan 17, 2012 3:49am | report
 
Showing 1 - 25 of 111 Comments

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