Aamir Khan Workout Routine and Diet Plan for Dhoom 3

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Aamir Khan in Dhoom 3

Aamir Khan toned up his physique for the movie “Ghajini” in the year 2008. The then eight-pack boasting star has again worked on his body and physique for the movie “Dhoom 3: Back In Action”. The actor used to check his BMI (Body Mass Index) every morning so that he could trace the changes in his body. His diet plan and workout routine were made so that he could suit his role in the movie of antagonist.

Aamir Khan wanted to have a lean yet fit look for the movie “Dhoom 3”. He used to check his weight every morning. Khan also hired a personal trainer, Gerald Zarcilla (of British origin) for the action thriller movie. The trainer taught him martial arts and gymnastic techniques. Aamir Khan, who is also popularly known as Mr. perfectionist aimed to have a 10 percent of body weight as fat with total weight of the body being 60 kilograms. Though, Amir’s weight in the movie “Ghajini” was nearly 73 kilograms. He reduced his weight by 7 kilograms to support his role’s look in the movie “3 Idiots” back in 2009. For the antagonist in the third installment of Dhoom series, Aamir needed to look lean and fit. To get that look, he had to shed extra fat and needed to build more lean muscle mass.

Aamir’s body is more fit, light and flexible and suits the role of villain that he plays in the movie. He also performs some mid-air stunts in the movie just like a gymnast. Apart from free hand exercises, Aamir Khan has also undergone functional training for the movie. Satyajit Chaurasia, the personal trainer of Aamir Khan during the movie “Ghajini”, says that

“Aamir has got a flexible body and therefore it is easy for him to have the shape, he wants for his body. We know that the actor gives everything to his character and his efforts are commendable again for the movie Dhoom 3“.

Aamir Khan Diet Plan for Dhoom 3

For the movie, Aamir Khan ate many times a day in smaller proportions. This kind of eating pattern helps to increase the Basal Metabolism Rate of the body and a person is able to burn more calories during the day. Aamir now eats more meals each day and drinks at least 4 litres of water everyday. On a typical day, his diet plan is given below –

  • Breakfast – Green tea with muesli, egg whites and fruits
  • Mid Day – Fruits and vegetable juices
  • Lunch – Dal roti, curd and sabzi
  • Evening Snacks – Rusk or cheese cubes and tea
  • Dinner – Grilled chicken or boiled vegetables and fish

Aamir Khan Workout Schedule

Aamir went for hours of martial arts and gym sessions apart from swimming for 1 hour each day. Aamir trained himself for the antagonist character for the movie Dhoom 3 at his home in famous hill station in Panchgani in Satara district in Maharashtra.

Aamir Khan scuba diving for Dhoom 3
Aamir Khan learning SCUBA Diving for Dhoom 3

It is speculated that Khan now has again set his goal for an 8 pack physique. He went on a 5 day exercise routine i.e. in 1 week he exercised for 5 days. He performed 4 sets of each exercise with 12 to 15 reps. His weekly workout schedule is given below –

Monday 

Back Workout

  • Lateral pull down
  • Cable seated row
  • One arm dumbbell row
  • T bar rows

Biceps workout

  • Dumbbell curl
  • Preacher curl
  • Concentration curl
  • Barbell curl

Tuesday

Leg Workout

  • Barbell squat
  • Barbell lunge
  • Leg press machine
  • Leg curl machine
  • Standing calf raises

Wednesday

Chest Workout

  • Barbell bench press
  • Incline barbell bench press
  • Decline barbell bench press
  • Dumbbell fly

Triceps Workout

  • Triceps extension
  • Cable press down
  • One arm triceps extension
  • Triceps Dips

Thursday

Abdominal / Core Workout

  • Seated leg tucks
  • Back extensions
  • Vertical bench crunches
  • Hanging leg raises
  • Crunches with stability ball

Friday

Shoulders Workout

  • Dumbbell press
  • Bent over shoulder raise
  • Dumbbell shrug
  • Lateral dumbbell raise
  • Military barbell press

Saturday and Sunday – Rest

Aamir is entirely dedicated towards his role in movies. Katrina Kaif stars opposite Aamir in the movie. She has also learned parkour, martial arts and other fighting techniques to play her part in the movie. The movie is set to release on 20 December, 2013. So, this year will definitely end with a dhoom. We will see a new look of ripped Aamir in the movie.

Take a look at the trailer of the upcoming thriller Dhoom 3 –

6 COMMENTS

  1. It will be useful if you can detail the steroid cycle he is on without steroids no chance he can be in this share especially at age 47 !

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